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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 08:53 AM
221 Pages
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Today, 10:50 AM Go to last post
6,614 857,973

Sticky Thread Sticky: Growth Stimulus Training continued..... Train Hard. Train Smart. GROW!

What's up everyone? Since my original thread from back in 2010 has been locked due to reaching the 10,000 reply limit, I'm starting up a 'continued' thread. If you haven't browsed the original thread, please click on the following link: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
94 Pages
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2,818 698,476

Sticky Thread Sticky: The Viking's The Bare Bones Series

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to...

TheViking1992‎, 10-04-2016 07:55 AM
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12-11-2018, 04:59 PM Go to last post
837 387,720

Exclamation Sticky Thread Sticky: Full Body vs. Split Routines - Which to Choose?

Full Body Routines vs. Splits The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much...

VoxExMachina‎, 11-22-2011 12:51 PM
22 Pages
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12-11-2018, 03:53 PM Go to last post
657 887,904

Sticky Thread Sticky: Beginner Powerbuilding Routine

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not...

grouchyjarhead‎, 12-27-2015 07:27 PM
19 Pages
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12-08-2018, 07:48 PM Go to last post
562 325,495

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one to trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 1,847

Sticky Thread Sticky: Training for STRENGTH vs. SIZE

MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not...

SuffolkPunch‎, 03-09-2018 07:00 AM
2 Pages
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11-19-2018, 08:39 AM Go to last post
48 51,442

Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and most of them lack what I’d consider proper...

davisj3537‎, 01-21-2014 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 1,978,494

Who all has gone from 4 or 5 movements in a workout to just 3 to keep it simple

Example, instead of - deadlifts - tbar row - wide grip ppullups - lat pulldowns - one arm rows you nix the last two & just do the top three. Considering this because I am trying to keep my workouts under 40mins due to other priorities like renovating a house i need to have done ASAP,...

friesbruh‎, Today 10:17 AM
Today, 11:58 AM Go to last post
3 78

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
11 Pages
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317 33,855

Does RPE make percentages useless?

So studies have shown that higher percentages recruit the upper threshold fibers. However, as you take a set to the limit, eventually the upper threshold fibers will still come into play. Does that mean that RPE or training close to failure can completely replace percentage-based lifting? ...

Animal2692‎, Today 09:56 AM
Today, 11:46 AM Go to last post
7 132

Looking for a workout program

Whats up my dudes, I'm looking for a long term workout program that trains strength and endurance. I need it to prepare for military and I'm look to drastically increase strength for full body. Anyone wanna help a brother out?

zarOhar‎, Today 11:45 AM
Today, 11:45 AM Go to last post
0 18

Rest

Just wanted to know everyones opinion on resting. How long do you guys rest inbetween each working set? Also for rest days. How many a week generally and if you like to do it after a specific split day.

NSPJohn‎, Today 05:25 AM
20 288

A program focusing more on the upper body

So I have been training for a 12-13 months now, 3-4 of which on a cut. All of it on fierce 5 novice and fierce 5 intermediate. My 1RM right now are: Squat 340lbs Deadlift 315lbs(been deadlifting for the last 3-4months) Bench 180 lbs Overhead Press 115lbs(OHP for the last 5-6 months) My lower...

nikola1808‎, Today 09:37 AM
Today, 11:14 AM Go to last post
4 99

Push - Pull - Legs Split advice

I've read alot about the holy "PPL" workout split, so i figured that i'll try it out myself. I've been on and off training for about 2 years. Since i began, i've always used the "bro split", so now, i want to change things up. I usually work out Monday-Friday, so my question is, can i use this...

Rayen9‎, Today 08:21 AM
Today, 09:56 AM Go to last post
4 100

2 day or 3 day split only with barbells and dumbbells?

Hey, guys. I'm late beginner lifter and I life rural area and there's no gym in my town. I have power rack, 45lb barbell, 25lb smaller barbell, various weight plates, bench, where you can adjust it to different heights (flat, 15, 30, 45, 60, 75 and 90 degrees) and of course dumbbells, where you...

jason113‎, Yesterday 03:41 AM
Today, 08:21 AM Go to last post
6 303

Can you guys review my workout program?

Hi everyone, I have been lifting for a while ( about a decade) tried different splits and some worked some didn;t. I am 5"11, 227, about 21% body fat. Looking to slowly shred but not trying to be beach kinda guy, actually I just wanna lift heavy weight :):) I enjoy the endorphine rush. So...

progralifter‎, Yesterday 11:44 AM
Today, 08:03 AM Go to last post
8 253

Can I run Canditos Advanved 9 week Squat program and Advanced Bench program at once?

I have ran Canditos 6 week program twice and seen good gains in deadlift but almost nothing in squat and bench. I’m wanting to change it up and was wondering if it’s feasible and beneficial to run his Advanced bench and squat programs at the same time. I would do double days, go to the gym first...

jacoberger‎, 12-11-2018 10:41 AM
Today, 07:59 AM Go to last post
9 350

Doing the splits! (routines that is)

Intro on the way... I have had a few requests to post the routines back up so I will add the new parts by editing them in and posting other parts at the end. My routines are really some general guidelines to making a balanced workout, meaning that no bodyparts get neglected. There are plenty of...

BRIT_BEEF‎, 07-04-2003 02:22 PM
15 Pages
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Today, 07:31 AM Go to last post
427 365,179

Constant changing routines

I am at a cross roads and would like some advise. I have come to the idea of changing small exercises in my works outs every week. I.E. week 1 do bench, incline bench and week 2 do bench, decline bench or week 1 do barbell curl and week 2 do curl bar or dumb bells. Changing the exercises per week...

evolvingcarnage‎, Yesterday 02:29 PM
4 186

How's this???

Workout A Squat 3x5 Flat bench 5x5 Bent over row 5x5 Shrugs 3x8 Rope pull down 3x8 Barbell curl 3x8 Superset front and side raise 3x8

drillking83‎, Yesterday 04:10 PM
8 216

Wink Rate my PPL routine?

This is my first time posting here so i'm sorry if its breaking any rules etc. I'm a 19yo male, about 5ft11 and weigh roughly 77kg. Been gymming for roughly a year but feel like I haven't made as much progress as I could have. Recently started PPL (about a month ago). Push - Flat...

beanbark‎, Today 04:35 AM
Today, 05:18 AM Go to last post
3 110

Is it time for a new routine?

Hello, i've been training for almost 2 years now, the first year with a personal trainer, mostly focused towards weightloss and police force academy admission test which requires a 200x8-10 bench and 8 pull-ups so i only recently started squatting, deadlifting. After a couple of months i fell in...

AndersATJ‎, Yesterday 10:20 PM
Yesterday, 11:10 PM Go to last post
1 179

Post What is my body type?

Hey all, I am new to bodybuilding, and I am planning to start. As I am currently researching on it I have come across the three different body types. Mesomorph, Endomorph, Ectomorph. I know for a fact I am in the middle of the Ecto and Meso ( I think). But I’m still not sure on it and I’m a...

gymnewbie2000‎, Yesterday 04:29 AM
Yesterday, 10:49 PM Go to last post
7 341

Need Help Increasing Squat

- Squatting 2x a week (3x5). Got my squat up to 195 lbs - All of a sudden my strength drops for a few workouts and I'm unable to lift the same weight - I take a deload of one week - Got back into it. Squatted 175 first workout back, 175 again second workout, and now today I can't even squat 175...

kezzz223‎, 12-11-2018 10:21 PM
Yesterday, 08:48 PM Go to last post
9 305

Unhappy can someone suggest workout split ?

hello , i want good workout split , i'm working out at least 5 day in a week , sometimes less sometimes more , i have every supplement for recovery and muscle gain so i dont experience any fatigue or over training or something , i just want to know what 2-3 bodypart can i work out and which i...

Nutricula‎, 12-06-2018 02:08 AM
Yesterday, 07:54 PM Go to last post
13 532

Need a little help

Is it ok to do a full body workout with 2 days in between? I work 24 hours and then have 2 days off, repeat. The morning I get off work, I go to the gym. My second day off, I work part time somewhere else. I would like to stick with a full body routine. Should I have on occasion, have several days...

Medic303‎, 12-11-2018 08:21 PM
Yesterday, 06:58 PM Go to last post
4 201

Back into Training

Hello everyone how are you? I have just gotten back into lifting for a few weeks now after my injury. I have been in and out of lifting for a few years now. Last summer before my injury was honestly the most consistent I had been in a while. I know it doesn't sound like much but to me it felt good...

SIEFKA‎, 11-30-2018 06:24 PM
Yesterday, 06:34 PM Go to last post
9 374

5/3/1 beginners and feeling sick.

hello guys! so this week i started the second cycle of 5/3/1 Beginners (did only mondays workout) and got sick, tried to do deadlift today but i was fatigued and short in breath so i had to leave. . i got two doubts. i was planning on doing week 3 of first cycle and continue from there or...

letsallmakeit‎, Yesterday 02:23 PM
Yesterday, 06:13 PM Go to last post
5 193

New review and meta-analysis by Schoenfeld & Krieger on frequency (controversial!)

Dr. Schoenfeld confirming what the bros have known all along?? Thought I'd share it here, would be curious to hear everyone's thoughts (Suffolk have you seen this?) https://www.instagram.com/p/BrAYpxaF5Gm/

Luca2‎, 12-08-2018 03:59 PM
3 Pages
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Yesterday, 04:03 PM Go to last post
89 2,013

Best adjustable (plates) dumbbell lifting routine?

Want to get more serious about lifting and improving my physique in 2019. Consistency has been the issue for me, not always getting to the gym, etc. So I just bought a set of adjustable dumbbells: https://yes4all.com/cast-iron-adjustable-dumbbell.html (the 200 pounders) I figure if I have a...

dax702‎, Yesterday 12:41 PM
Yesterday, 03:16 PM Go to last post
4 241

Super important fierce 5 question

So usually i lift twice a week in my school weight room running F5. My sister got her license last week and does track so i can have a ride to workout on Monday. My plan is doing the upper and lower Monday and tuesday then fullbody on Thursday Thing is i’m confused on the schedule and...

TLWeight‎, 11-10-2018 01:45 PM
Yesterday, 02:28 PM Go to last post
23 926

Good grief fragging squats

Hi i’m tim 16 yrs old 179 lbs Lifts Bench: 160 1x4 Squat: 225 1x5 Deadlift: 235 3x5 Bench and squat are failed sets of fierce 5 I failed squats the last rep on my first set My form degraded making me go to a more highbar stance

TLWeight‎, 12-10-2018 01:25 PM
2 Pages
1 2
Yesterday, 02:24 PM Go to last post
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