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Forum: Workout Programs

What workout is best for your goal?

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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 2,777,222

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
101 Pages
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3,012 1,196,934

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 06:55 AM
33 Pages
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01-08-2021, 04:28 AM Go to last post
964 981,884

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
24 Pages
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04-16-2021, 12:31 AM Go to last post
704 819,684

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,366,394

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
13 Pages
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05-06-2021, 05:13 AM Go to last post
379 95,004

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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03-17-2021, 07:01 PM Go to last post
84 335,871

Post Hola Bola's Consolidated Workout Routine Thread

To save myself some time linking and searching through old threads, I decided to compile all of the routines I've designed and used in the past ~3 yrs in one thread. Feel free to post questions or comments. :) 12 Day Rotation 1. Biceps/Triceps/Abs -Overhead DB Extensions -Supinating DB...

Hola Bola‎, 03-19-2007 09:38 AM
23 Pages
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05-05-2021, 05:03 AM Go to last post
663 161,171

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
6 Pages
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Yesterday, 06:56 PM Go to last post
152 35,713

Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, 02-26-2021 10:27 AM
5 Pages
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04-08-2021, 05:10 PM Go to last post
145 10,728

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
4 Pages
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04-12-2021, 05:52 PM Go to last post
93 21,337

How do you know when your volume is too high without any pains?

If you're not having any joint or tendon pain or long lasting soreness of any kind, what are other ways to tell if your weekly volume is too high? You can do too much volume to the point where you're clearly getting weaker every workout and every week, but is it possible to do just enough volume...

Animal2692‎, 04-11-2021 04:54 PM
3 Pages
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04-16-2021, 07:49 PM Go to last post
61 3,216

Finally 12 straight weeks of lifting done...nothing to show for it lol

This was my 12th week, it's been a low stress week after performance finally started to decline last week, been yawing between sets. I remember being told here to first lift for at least 12 or so weeks before making any conclusions and that was my main focus-to show up every time and never miss a...

Animal2692‎, Yesterday 05:06 AM
2 Pages
1 2
50 1,210

Helms-inspired 5-day full body routine

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

RapidFail‎, 03-04-2021 05:10 AM
2 Pages
1 2
04-26-2021, 07:15 PM Go to last post
45 5,156

Removing load vs. doing less reps when stalled

In the face of a stall, which do you find more effective: removing 10% or so from the bar or knocking reps back down to the lowest end of your range? Which method is better suited to allow for somewhat of a period of recovery? I say somewhat because we’re assuming that regular deloads are already...

Xpiro‎, 04-05-2021 04:27 PM
2 Pages
1 2
04-14-2021, 03:32 AM Go to last post
35 3,393

Honest suggestions for better Program ?

Hey everybody, this post is maybe a little long to read, I am really grateful to everybody who takes the time to read it and to help me! I've been working out at home for about a year now and since a couple of days I got myself a membership at the gym. I am gonna show you the workout routine...

Masaaassa‎, 04-07-2021 07:41 PM
04-14-2021, 07:15 AM Go to last post
29 1,996

Dorian Yates 4 day split

Anyone else try this Yates 4 day split? I have done it before and really like it. I'm usually a PPL type of person but this setup is really awesome. Day 1: Chest / Biceps Day 2: Quads / Hamstrings / Calves Day 3: Off Day 4: Shoulders / Triceps Day 5: Back / Rear...

adamgentile‎, 04-01-2021 05:46 AM
04-10-2021, 09:37 PM Go to last post
27 1,766

What’s the worst fitness advice you’ve gotten?

I’m new to weightlifting/fitness and I’m building up a regiment. I have a pretty good idea of what to do, but obviously there’s a ton of misinformation out there. What is some of the stupid/blatantly wrong crap you’ve heard before, and what is the actual truth?

deal0rnodeal‎, 04-20-2021 03:35 PM
04-22-2021, 01:42 AM Go to last post
24 1,088

Question What is the style of this program ?

Hey, just found this 5 Week Hypertrophy Workout Routine from Mike Israetel that looks great but was just wondering what was the "style" of this program. I thought a program was either UL, PPL, Split. This one doesn't seem to be any of those.. (Is it still effective though?) "Mike Israetel 5 Week...

Masaaassa‎, 04-09-2021 07:26 AM
04-13-2021, 01:10 PM Go to last post
24 1,215

What's your squat to deadlift ratio?

I'm squatting 140 kg for 4 reps and have at least 2 or maybe 3 reps left in the tank. When I deadlift I can do the same, but the fourth repetition really takes me a lot of effort and I even have to take like 5 seconds prior to it. I'm 6 feet tall and I weigh 84 kgs. I feel like my deadlift should...

Alexlarex‎, 04-23-2021 05:26 AM
23 922

strong lifts 5x5

If I want to start strong lifts 5x5 is it allowed to ad in some extra isolations for back like 4 sets of lat pull downs, and for biceps and triceps? OR should I say it recommended?

wantsomegains‎, 04-29-2021 03:29 AM
04-30-2021, 04:21 PM Go to last post
22 1,410

Back in the gym after many years.

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

Mr.Bill‎, 02-05-2021 02:24 PM
04-26-2021, 07:57 PM Go to last post
20 7,335

Why am I not growing?

Hello I'm 24 yrs old and I'm a medical student and my bodyweight is 70kg and I'm 169.1cm. Previously I have been working out on and off. Now 2021 have been very consistent I started with an upper lower split and now since I have some exams I'm doing full body 3x/week. I have been trying to recomp...

wantsomegains‎, 04-23-2021 07:13 AM
04-24-2021, 10:25 PM Go to last post
18 923

Favorite method of progression?

Title

melatoningummy‎, 04-21-2021 09:35 PM
04-24-2021, 06:04 PM Go to last post
18 1,089

Building The Monolith 5–3-1 for size

https://www.jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size Thoughts on this program? Maybe a dumb question but am I actually supposed to squat the low weight that it says? Or it just an example?

navid93‎, 04-05-2021 07:20 PM
04-08-2021, 07:52 PM Go to last post
17 1,185

Problems with my program

I have classes Tuesday and Thursday mornings, so I'm working out M, W, F on a full body. Since I don't know what I'm doing, I picked a program I found online by Jeremy Ethier. It's 7 exercises on an A/B full body workout. The problem is, I run out of steam after the 5th exercise. This...

Dumoti‎, 04-09-2021 04:58 PM
04-11-2021, 06:38 AM Go to last post
16 839

Need an intermediate deadlift program - unsure which to choose

I am plateaued just beneath five plates on my deadlift and I have a competition/log thread going, aiming to get above 500 in half a year. As a novice, simply going in, changing it up occasionally while making sure to challenge my limits and put in legitimate effort has been sufficient to get...

EliKoehn‎, 04-12-2021 10:39 AM
04-15-2021, 08:46 AM Go to last post
14 1,189

Advice needed for 69 year old father

-recently fell and fractured pelvis -no lifting history -has been told to exercise to strengthen the tendons and ligaments around the pelvis that have been stretched -bad knees, squatting is difficult - relatively good shape and active before fall -needs to build strength to remain active as...

Hutrapper‎, 04-16-2021 06:01 PM
04-17-2021, 10:39 AM Go to last post
14 786

new work out opinions

trying to create two new workouts. These are different for me as i have never done full body work outs and i have never done an upper/lower either. it did not paste the best so i will attach it as well. Any thoughts? Upper/lower abs upper Bar bench 3x6-8 ...

bigal80ak‎, 04-14-2021 11:28 AM
04-16-2021, 01:27 PM Go to last post
13 911

Cut back on exercises?

I've been doing calisthenics for 3 years on and off same with weights. My goal is to be fit cut up and have functional strength. Lately I've leaned off the calisthenics and stirred more towards weights and less cardio. Friend of mine is saying I'm doing too much working out and it's hindering my...

Stann90‎, 05-05-2021 07:39 PM
05-06-2021, 04:53 PM Go to last post
13 596

New novice routine

Hello everyone starting out! I designed this workout for everyone starting out since I think many novice programs are packed with purely compounds and not enough isolations for arms or shoulders in my opinion. I think this one gives some variation and does not make it as intense or hard to start...

wantsomegains‎, 04-26-2021 06:44 AM
04-26-2021, 01:51 PM Go to last post
13 620

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
05-04-2021, 03:57 PM Go to last post
12 4,622

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