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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 VII

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

nightanole‎, 11-07-2020 06:13 AM
30 Pages
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10-02-2022, 03:33 PM Go to last post
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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 01:07 PM
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3,096 1,442,527

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 06:00 AM
3 Pages
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08-16-2022, 06:07 PM Go to last post
85 455,173

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 06:27 PM
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08-04-2022, 12:08 PM Go to last post
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Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 12:55 PM
02-13-2022, 12:55 PM Go to last post
0 8,072

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 11:51 AM
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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 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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 63,343

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 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 3,228,989

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 06:55 AM
33 Pages
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Today, 03:33 PM Go to last post
970 1,199,114

How much muscle growth and strength gains differ

https://m.youtube.com/watch?v=zFFNKcUJGJI New video from Stronger by Science. It's a good listen, but here's the bit that resonates with me most: To be considered an 'outlier' you need to be 2 standard deviations away from the mean, which is in the top or bottom 2.5%. In the case of a survey...

RapidFail‎, Yesterday 05:20 PM
Today, 01:40 PM Go to last post
17 414

Workout Plan Advice

Is this efficient enough to Finish out this year on and change up in 2023 Been back Weight Training since start of August Can Only Train 3 Days but Can spend as long as I need on them 3 days I've been Inactive for about 4 years, had a few injuries before Covid I train alone at very...

Yomisah‎, Today 09:09 AM
3 133

Rate My Weight Training Plan (Beginner)

Greetings, I have recently decided to begin a proper training regimen after having only sporadically exercising since the beginning of the pandemic. I am reaching out for feedback on my training plan listed below: Stats 32 Male 5’9 170lbs Target weight: 150 lbs Target calories/day: 1,400

DaBers‎, 09-19-2022 07:13 PM
14 1,218

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
273 Pages
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Today, 03:10 AM Go to last post
8,186 2,209,636

Multi-Year Layoff - Muscle Memory?

My apologies for creating a new thread, but after digging around through the stickies/threads a bit I'm still finding myself conflicted. I have not lifted seriously in a very long time, which in a way would seem to qualify me as a "beginner". However, I'm conflicted because I certainly don't...

Richy22‎, 10-04-2022 10:32 AM
Yesterday, 02:06 PM Go to last post
17 633

Looking for a good novice push pull legs routine

Hi looking for a good novice push pull program. Here's what I've been doing so far for context. Monday (Push day 1) Military press (standing; smith machine) 3x 8 reps Incline bench press (Dumbell) 3 x 8 reps Lateral Raises 3 x 8 reps Bench Press (Dumbells) 3 x 8 reps Upright Row...

MarkGarro95‎, 10-04-2022 10:02 AM
Yesterday, 07:02 AM Go to last post
9 511

Post Can I have some revisions for my PPL?

Age 15, M, 71 KG Lean Trying to add muscle I will list my current 6 day PPL below. I want some help with reviewing it and improving it where possible. It would be a great help, thanks. Push 1 (Monday) (Chest Focused): Exercise 1: Dumbbell Bench Press 3 sets × 14 reps Exercise 2:...

Anti1948‎, 10-04-2022 10:45 AM
10-04-2022, 12:31 PM Go to last post
6 326

Question Anyone still do bro split?

Hi, I’m here to ask if anyone still does a straight up 5 day bro split? I feel like bodybuilding is being over complicated a lot and I don’t know where to go from here. I normally do a 5/6 day push pull legs but always worry if I’m doing too much intensity/volume. I’m currently benching 112.5lgx10,...

ben1500‎, 09-25-2022 08:53 AM
2 Pages
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10-04-2022, 11:41 AM Go to last post
32 1,772

Is this a good routine?

Hi, I've been doing a push-pull 5-day split for about 3 weeks. What are your thoughts? Anything I should change? My goal is to put a reasonable amount of muscle on in order to have a healthier physique overall. Routine Monday (Push day 1) Military press (standing; smith machine) 3x 8 reps ...

MarkGarro95‎, 10-03-2022 11:22 AM
10-04-2022, 07:46 AM Go to last post
7 528

From strength, to bigger muscles

Hi all, I have been doing Stronglifts for 9 months with good strength results. Then I went 3 months with Madcow which helped me break PRs. Now I want to change to a new routine to focus more on building bigger muscles - rather than focusing on lifting heavier and heavier. Can you...

Gooner1986‎, 09-04-2022 01:19 PM
10-04-2022, 02:33 AM Go to last post
22 2,005

at what point can i stop adding weight to an exercise?

i usually do 2 days on and then a rest day. i do 1 warm up set of half the weight. and then do 2 sets of the working weight. once i hit 2 sets of 10 for these exercises i'll add another set and work my way up to 3 sets of 10. i've progressed to these weights in almost 4 years time. at what...

tcatcrawler‎, 10-02-2022 10:19 PM
10-03-2022, 09:37 AM Go to last post
5 401

Question Made a programm for myself, does this makes sense?

3 times a week, full body About to begin 3rd month on my journey Workout A High Bar Squats 5×5(currently 80 kg, I decided to stop overloading because I don't trust my form, I feel like my lower back is way too weak which prevents me from raising chest up. I ended up doing half good...

TheWinged1‎, 09-29-2022 07:18 AM
10-03-2022, 06:24 AM Go to last post
4 544

Help building a personalised routine/Planning a giga-cut

I'm 5"8 135kg around 25-30% bodyfat BMI of 47kg I want to drop to around 84kg 10-15% bodyfat and be able to do marathons aswell as just generally being healthy/aesthetic I work nightshift and according to my fitbit (which probably isn't accurate) I am burning around 4-5k calories a day when...

Spriteacus‎, 09-27-2022 08:44 PM
2 Pages
1 2
10-02-2022, 06:26 PM Go to last post
56 2,434

Confused on weight being moved & dynamic double progression(?)

I'm confused on how much weight being moved from week/session to week/session and muscle being built (dynamic double progression). For example, if I squat 3 sets in the 6-8 rep range. First week/session I do: 145x8 145x6 140x8 Total of 3150 pounds. I hit the 8 of my rep range on the first...

ChickNPicker‎, 10-01-2022 10:53 PM
10-02-2022, 04:51 PM Go to last post
2 281

Lyle McDonald’s Generic Bulking

A quick advice guys and girls please if you wouldn’t mind, I’m fairly set on starting my adventure with the plan, just a little curious on the selection for VP and what you people think, Incline Bench or Shoulder Press are the exercise selections: Incline Bench: Workout 1 Shoulder Press:...

markcwalker88‎, 10-01-2022 09:58 AM
10-02-2022, 01:48 PM Go to last post
7 530

Workout program / sets wanted! Help

Hi Guys, I used to train a lot in my younger years but primarily focused on strength which in turn brought some good size. 15 years + later and I am a lot leaner and although I stay physically activate I dont do as much lifting as I want. I am currently looking at taking some supporting...

LokiZaffa‎, 10-02-2022 08:55 AM
10-02-2022, 10:17 AM Go to last post
1 284

is my workout routine good?

6 days per week goal is Hypertrophy leg extensions 5x15 leg curls 5x8 split squats 5x8 dead lift 5x8 rom dead 5x8 calf raises 3x15

alllens‎, 09-30-2022 12:32 AM
09-30-2022, 12:32 AM Go to last post
0 401

Question about most programs

Hi I have a question about most of the programs floating around. We know that muscle growth occurs when close to failure so why are most programs listed in this format for example: Bench Press 3x10 Surely if you've done the first set 1-2 reps short of failure, your not going to get 10...

KyleCFC‎, 09-29-2022 11:42 PM
09-29-2022, 11:56 PM Go to last post
1 352

Post Is this a good beginner workout routine?

PULL Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on) 3x8-12 Pulldowns OR Pullups OR chinups 3x8-12 seated cable rows OR chest supported rows 5x15-20 face pulls 4x8-12 hammer curls

JaviXyZ‎, 09-27-2022 07:18 PM
09-29-2022, 09:05 PM Go to last post
11 787

Opinion about this workout program

I am a beginner in weightlifting (less than 6 months). My main problem is that I don't have much time to train in the gym. I would like to achieve a development similar to the body type of Tom Ellis or Dacre Montgomery. I am taking care of my food, rest and I do aerobic exercise. I have...

Herdicasa‎, 09-27-2022 10:22 AM
09-29-2022, 07:50 AM Go to last post
15 888

Smile Best workout program for Mass and Strength for a skinny dude?

I started out as a 47 kg dude with the height of 6'0 - 6'1, and after a year, I am at 54 - 55 kg with the same height. I want to have a program that works for both mass and strength.

supharish‎, 09-27-2022 06:29 PM
09-28-2022, 06:18 AM Go to last post
2 502

I Have No Idea If My Workout Programme Is Any Good

I currently do the following splits: Chest/Shoulders (Tuesday), Biceps/Triceps (Thursday) and Legs/Back (Sunday) with cardio and rest periods on the other days. My aim is to build lean muscle. I enjoy the splits I have and would like to keep it this way. When lifting, I do 3 sets of 10 reps per...

newbie96c‎, 09-27-2022 12:23 PM
09-27-2022, 01:41 PM Go to last post
6 521

Post Im 15 and a beginner How is this ppl routine and how would i go about structuring it

How is this ppl routine and how would i go about structuring it into the week PPLPPLx PUSH Bench Press 5x5 Incline DB Press 3x8-12 Machine Flyes 3x8-12 Lat Raises 5x8-12 Skull Crushers 3x8-12

JaviXyZ‎, 09-27-2022 12:58 AM
09-27-2022, 12:21 PM Go to last post
9 643

Question How do you enforce Progressive overload when doing your isolations?

Let's say your Target reps for a given isolation exercise is 12 reps. When going through it, do you decide to drop the weight and stay close to the 12 reps? Or stay at the weight you chose, All are trained very close to failure (3 RIR) Which do you often do? A: Stay at your target weight...

Samskihero‎, 09-20-2022 12:32 PM
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09-26-2022, 06:51 PM Go to last post
30 1,911

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