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Forum: Workout Programs

What workout is best for your goal?

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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
20 Pages
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Today, 08:12 AM Go to last post
570 162,719

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 07:53 AM
155 Pages
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Yesterday, 06:19 PM Go to last post
4,630 598,858

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
83 Pages
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10-15-2017, 01:54 PM Go to last post
2,465 555,263

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
14 Pages
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10-15-2017, 04:54 AM Go to last post
416 170,631

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
21 Pages
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10-11-2017, 03:07 PM Go to last post
616 724,834

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 1,600,342

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 46,994

PH3 workout or 6 days PPL split

Hello folks, This is my first post, I don't usually post on forums, but I need some professional advice. I am in the process of body transformation, I just started PHAT workout and I like to plan things in advance, my plan was to move from PHAT to 6 days PPL split workout Until I came across...

bdair2002‎, Today 12:59 AM
Today, 11:35 AM Go to last post
7 149

Too much for biceps?

I follow a pretty standard three day split: Monday - Chest/bi's, Wednesday - Back/Tri's, and Friday - Shoulders/Legs. However on Fridays, I find myself sneaking in a bicep workout just to get a good arm pump for the weekend. By doing that l, I am technically hitting my bicep three times a week...

rparsons169‎, 10-15-2017 02:29 PM
Today, 11:29 AM Go to last post
9 299

Fierce 5, missunderstanding?

I tried to search on the forum but I didn't find anything. I'm doing the beginner program of fierce 5 and it says: Every week you have to add 10 lbs to your lower body muscles and 5 lbs to the upper. Lower body is also calves? Because add 10 lbs to the quad's exercises is enought simple,...

vrases‎, Today 05:43 AM
Today, 11:08 AM Go to last post
4 129

Post With my routine in the Gym, in how many time I could improve my Pull-Ups?

Hello fellas. I know, the Gym is of patience, but I wanna know, can I improve quite my Body-Weight exercises while I am to the gym? (Not only my Pull-Ups, although that is my first target). Okey, the thing is, I got in to the gym eight mounths ago and I have improve in many exercise, but in my...

Dazzle11‎, Today 07:34 AM
2 97

Attempting to lower volume, mainly for chest days

I feel like I do too much volume on chest days especially since i have two a week and a shoulder day on its own so three push days in total. My first one of the week I usually do: Barbell Flat 4-5 sets 6-12 or 6-10 i switch it up Dumbbell incline 4 sets 6-12 Dumbbell flat 3-4 sets 6-12 reps...

Ahatcher12‎, Yesterday 02:55 PM
12 216

Help! Can't get my bench past 225

Hi, I'm currently a sophomore in college and have been working out for 2 and a half years now. I play football in college and have been in a college weight lifting program as well as having two different personnel trainers during the summers. But my bench has never gone past 225. All my...

chicagobear3454‎, Yesterday 07:45 PM
Today, 09:22 AM Go to last post
9 275

What happened to the printable workout logs?

I wanted to modify my printable workout log but the link isn't working. Can anyone help me with an alternate link for this or perhaps another .pdf file that I can modify? Thanks in advance!

DaveKeyes‎, Today 08:30 AM
Today, 08:30 AM Go to last post
0 67

My lifting routine

I have been strength training consistently for about 3 months straight. I have always been on and off with lifting but I made a promise to myself to stay on track and be the person I want to be. I am just curious what you guys think about my routine in all aspects, Strength and bodybuilding. I am a...

wolfey200‎, Yesterday 05:50 PM
2 166

"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
205 Pages
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6,125 889,898

is 3 days bulking and 3 days cutting a good routine?

The title says it all. How is this routine. 3 days heavy weights + low reps + high protein diet + a lot of diet = bulking 3 days low weights + high reps + high cardio + less diet = cutting pros, what do you think of it? can it make my body muscular in a slow and steady way with cuttings all...

nabeelisnabeel‎, Today 06:06 AM
Today, 06:38 AM Go to last post
2 75

cardio after workout

hello guys!! i'm glad that i came back after a long time..i would like to ask. I build some serious mass but i put also some belly fat that make my abs don't show exsactly as i want. So i start my cutting period. I continue my workout program as it is and i run on tredmill 15 mins..with 14speed...

loukas123456‎, Yesterday 11:02 AM
Today, 06:33 AM Go to last post
4 170

Need help with a routine

I have been interested lately in doing mma and beginning to sparr, but my cardio is very bad. I've been lifting weights for about a year now. Here are my numbers: Bench: 225 Squat: 265 Deadlift: 310 And my weight is 163 lbs at 16 years old. With that in mind, I'm trying to add cardio to my...

MafiK321‎, Yesterday 10:47 AM
Today, 06:11 AM Go to last post
1 121

Programs for the complete begginer

Hello I was having a hard time finding any program that is geared toward more the weight machine workouts. I just started going to the gym about 2 weeks ago and am in the process of losing weight. I don't feel confident in free weights as I have never used them and not sure on proper form and don't...

sdfisherman95‎, Yesterday 07:33 AM
2 170

Gym Dilemma (Time between compound lifts and accessory lifts)

Hi all, I've recently moved into a house where we have a squat rack and a set of dumbbells. There's a local gym that is $10/month but only has smith machines and dumbbells, so no bench or squat rack set up. I'd rather opt for free weight squats/deadlift/bench press but also want to be able so use...

silerhead‎, Yesterday 02:53 PM
Today, 05:55 AM Go to last post
3 291

upper lower split program?

Hey everyone. I've been running the Fierce 5 but have now run into a problem where I wont be able to include rest days into my training cycles. I was going to the gym every other day but due to family life I can only go on days off or days off my wife has off. This means the only days I know for...

Alan21‎, 10-15-2017 08:09 PM
Today, 05:50 AM Go to last post
3 222

Efficient full body every other day routine

Alternate between these two every other day: Workout A 3x8-20 Weighted Chest Dips 3x8-20 Weighted Chin-Ups 3x8-20 Squat (ATG if you can) Workout B 3x8-20 Military Press 3x8-20 Underhand Barbell Row

BeastAreMade‎, 10-14-2017 11:15 AM
5 Pages
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Today, 05:43 AM Go to last post
138 1,895

New split for longevity

Hi guys, First thread on the forum so let's kick start with what I'd like your assistance with. I would like to know if the split I written below till benefit me for the long term. I'm not looking for "instant 3 month gains with dodgy PWO:s" etc etc etc. I'm looking for a sustainable workout...

Stephe1‎, Today 04:58 AM
Today, 04:58 AM Go to last post
0 89

Question Help and Suggestions

Hi Everyone! My InBody Stats and Photos are attached. Can someone interpret it. Any advise to be leaner. Any programs I can do? Any supplements I can take? Any diet plan would you recommend? Anything that I should focus on first? Thanks in advance!

brynwolf‎, Today 03:37 AM
Today, 04:33 AM Go to last post
4 116

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): http://forum.bodybuilding.com/showthread.php?t=170072913 2015 (112,995): http://forum.bodybuilding.com/showthread.php?t=165798171 2014...

JustBulk‎, 12-31-2016 09:48 PM
38 Pages
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1,116 140,035

Fierce 5 progression

Just a bit confused about what happens if u don't hit the weight you have progressed to. . For example say today i was benching 80kg for the first time and I do my first 2 sets of 5 reps perfectly but then on the third set, I only manage to get 4 reps. Does this count as a fail? As I'm benching...

gainoot‎, Today 02:12 AM
Today, 03:56 AM Go to last post
2 115

Beginner/Intermediate Bulk Program

I was on Fierce 5 for 6-7 months. Current Stats : -80kg -15% bf -16yrs old Bench - 90x1 Squat - 130x1 Barbell Row - 80x6

Mutant1312‎, 10-14-2017 07:34 AM
6 296

Question Any tips for training the back?

I am still new to lifting, and I have only been training about 6 months now. I spent my first 5 months lifting 4 days a week with an upper/lower split, but recently I upped it to 6 days a week using a routine that splits each workout up by muscle groups. (trains all groups 2 times a week, with 72...

1NoobGain‎, 10-15-2017 01:35 PM
Yesterday, 11:42 PM Go to last post
5 296

What routine?

I'd like to go 3 days a week, full-body. I would consider myself intermediate, bench 145x8, squat 235x5, deadlift 315x5. The thing is there's no way I could do all or even two of those on the same day because they are so tiring. I weigh about 170 at 6 foot and still look skinny, especially my...

starnesb99‎, Yesterday 10:07 PM
Yesterday, 11:13 PM Go to last post
3 94

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: http://forum.bodybuilding.com/showthread.php?t=170040683 This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
57 Pages
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Yesterday, 09:51 PM Go to last post
1,683 113,884

Absolute beginner and in need of help.

Hi guys, I'm 40 in 2 days and am horribly unfit and not impressed with my lifestyle. Left rehab in March for alcohol and have not had a drink since but carry a fair gut that is starting to go over my waist. I have adhd and wanting to know how I can keep up my training due to bordem. Can I work 7...

Jarrad40‎, Yesterday 05:05 PM
Yesterday, 08:12 PM Go to last post
1 104

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