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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 2,776,696

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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Yesterday, 05:13 AM Go to last post
379 94,406

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
704 819,391

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 1,366,129

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 1,196,637

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
964 981,463

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
84 335,698

3 vs 2

Is 3 workouts/week per muscle group better than 2 if the total volume is the same?

OldPapa‎, 04-20-2021 06:31 AM
04-20-2021, 07:35 AM Go to last post
5 459

5/3/1 ppl

Hi i saw this program on reddit, i've been lifting for 7 months and currently for 5 reps each have a 85/145/215/270 lifts, i have been doing 5/3/1 and stumbled upon this: Push 1: bench 5/3/1, 5x10 of a bench accessory work (like boring but big template, 50-70% of your training max) at 50-70% of...

Lucas5762‎, 04-15-2021 05:23 PM
04-17-2021, 02:38 PM Go to last post
3 778

Thumbs up Abel Albonetti 30 Day Arms

This is the first time that I have ever posted my opinion on any of the workout programs here at BB.com. I've done quite a few of the muscle building ones over the last several years, including several of Stoppani's advanced programs, but the guns were just stuck. Although I already have decent...

BobL‎, Yesterday 10:22 AM
Yesterday, 10:22 AM Go to last post
0 159

ADVICE NEEDED — Ready to get serious

BACKGROUND: 5'7", 144 lbs., male in his early 30s. I've had to work overseas for the last several years, frequently changing location, so it's been hard to get into a routine. Every time I started to feel like I was making progress and getting a good physique, I'd have to move, end up missing...

SporkFrog‎, 04-19-2021 08:41 PM
04-22-2021, 01:39 AM Go to last post
4 725

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
14 784

Am I working out too much? I dont know WTF I am doing!?!?!

So for an introduction I am 54 years old and have been working out for about 14 years. I am 6’3” 215lbs. No one has ever shown me what to do as I only workout from home with dumbbells and a bench and I learned proper procedure by watching thousands of youtube videos. My first 7 years I worked...

redrum448‎, 04-21-2021 05:35 AM
04-22-2021, 07:15 AM Go to last post
10 751

Any mountain bikers? How does this program look?

I live in the city so I can only mountain bike on the weekends and while I don't have plans to race, it's just more fun when you're in better shape and not dying on the hills and can power through the rocks. Anyway, this is my suggested program. Too much/too little? Changes? I used to be big...

Alias530‎, 04-28-2021 11:42 AM
04-28-2021, 11:42 AM Go to last post
0 545

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 7,330

Post Beginner Workout

Hi All, I'm looking for some advice. I'm 6ft 4 and weigh around 21st. Over the last few months i've lost 1stone by trying to eat around 1700calories a day going for 5/6 mile walks every other day (generally :-) ) Before the 2nd UK lock down I had started going to gym and would like to...

userDESSMAXKNJU‎, 04-11-2021 11:49 AM
04-11-2021, 12:47 PM Go to last post
2 507

best routine to get toned

Hello everyone. I'm reading the forum lately to see which routine its the one that fits better on my body goals but I'm unsure. 27 5'9 123 lbs 5'9 wrist Body goals is to look toned but in an athletic way, focusing more on upper front (chest & abs), ok shoulders/arms, not traps...

Eternal13‎, 04-07-2021 06:50 PM
04-07-2021, 06:57 PM Go to last post
1 533

Best split for working out?

What do you guys think the best split for working out is? I currently do one day push the other pull and the last legs then a day off. But I’ve been hearing that some people do chest one day shoulder another etc. What are your opinions for the best split? And i know rest days are essential but...

JustinSmith52‎, 04-26-2021 11:34 PM
04-28-2021, 02:55 AM Go to last post
5 794

Bodyweight Training Plan - Intermediate

Hello All, I will be posting an intermediate-level General Physical Preparedness (GPP) training plan for overall health and fitness each week. This is a great program for those who are deconditioned and looking to get back into shape and good for middle-aged folks as well. This plan requires...

CORN2281‎, 04-30-2021 08:32 AM
04-30-2021, 08:32 AM Go to last post
0 542

Brand new

I need some guidance. I am brand new to the gym/working out in any form. I need to lose weight. I am tired of the way I look. I want to lose around 100 pounds, yes 100. I need some guidance. Thanks in advance for any advice

seth123457‎, 04-25-2021 02:38 PM
04-26-2021, 07:08 AM Go to last post
6 404

Brand new here, trying to find these answers - splits, muscle growth and sets/reps

Hi everyone, Ok so I've watched about a billion Youtube videos now over the last year during Covid on everything to do with body building you name it. I've tried a few different training styles and ideas now related to these different ways of training but still want to know so much more. ...

SMillsFAE‎, 04-19-2021 11:06 PM
04-20-2021, 03:29 AM Go to last post
6 464

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 1,177

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 4,486

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 10,713

Cannot increase weight

Hello all, just a nublin here trying to get my upper body looking decent. I am 5' 10 - 145 little muscle for sure - just call me skinny fat. I have been lifting for a couple weeks now and I cannot increase my weight. I do 3 sets x 10 reps of bench presses and no matter what my final presses on my...

Wesleyd123‎, 04-28-2021 01:54 PM
04-29-2021, 04:53 PM Go to last post
6 848

Clarence Kennedy 507lb squat at 17 yrs old?

Watched his recent progression video over 15 years. From 7:15 on https://youtu.be/DBLWbAeyELU He started training at about 15 in a nuclear wasteland. In a different video he briefly admitted to not being natty as he was answering questions. However, I highly doubt he used as early as 17 yrs...

Animal2692‎, 04-08-2021 06:47 AM
04-08-2021, 12:09 PM Go to last post
10 687

Critique my program.....yes I know these usually suck

Hello everyone I'm an intermediate lifter. 6'2, 218lb and currently cutting. Was doing 531 but last week an old lower back injury came back from my time in the service. Pretty much all hip hinging is out of the question, even barbell rows and heavy overhead press. Teaching has also started...

tommy4life‎, 05-02-2021 11:50 PM
05-03-2021, 05:32 PM Go to last post
6 593

Critique my routine

Because of covid gyms are still closed in my country, so I bought myself a power rack, a barbell and plates (already had some adjustable dumbbells). I could workout everyday, but 2 on 1 or 2 off seems to work great for me. Never 3 days in a row. That's why I opted for an upper/lower type split. I...

Nelg1993‎, 05-01-2021 12:34 PM
05-03-2021, 11:43 PM Go to last post
12 868

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
Yesterday, 04:53 PM Go to last post
13 448

Cut or Maintenance?

Hello, I’am 21 Years old 6 ft male and I’ve been lifting consistently for 8 months . I gained about 45 lbs. From 155 lbs to about 200-210 lbs. Furthermore, I got way stronger on all the main lifts (very close to intermediate level). 2 Plate Bench/3 Plate Squat/4 Plate Deadlift. I bulked up to...

kamzat468‎, 04-28-2021 10:20 AM
04-28-2021, 10:44 AM Go to last post
1 494

David Tua physique

I’m a 5’9 195 pound 18 year old who boxes, I’m in quarantine and I only have free weight dumbbells up to 40 pounds and would like a workout plan that could get me a physique like an early career David tua, that is my ideal physique and I’ve been trying to reach it for a while, could someone help...

vonmoney300‎, 04-22-2021 11:58 PM
04-23-2021, 12:00 AM Go to last post
1 448

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 1,762

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