Forum: Workout Programs

What workout is best for your goal?

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Workout Journals

Post your workout journals online so others can see what you are doing and follow your progress!

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The 2022 Barbell Enthusiasts...

CW47

Today, 07:32 PM

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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Poll Your favourite Olympic...

BG5150

07-11-2022, 10:26 AM

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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 103 Pages • 1 2 3 4 5 ... 103	Last Post By 2020Wellness View Profile View Forum Posts Visit Homepage 08-11-2022, 08:19 AM	3,088	1,423,960
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 29 Pages • 1 2 3 4 5 ... 29	Last Post By NAREKjAN View Profile View Forum Posts 08-04-2022, 10:57 PM	851	363,776
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 25 Pages • 1 2 3 4 5 ... 25	Last Post By TeeENGEE View Profile View Forum Posts 08-04-2022, 12:08 PM	746	990,852
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	Last Post By ForumNature View Profile View Forum Posts 02-13-2022, 12:55 PM	0	6,676
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 • 1 2 3 4 5 ... 24	Last Post By joewattie View Profile View Forum Posts Visit Homepage 12-28-2021, 03:35 AM	697	1,554,235
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 • 1 2 3	Last Post By DayChallenger View Profile View Forum Posts 03-17-2021, 07:01 PM	84	445,424
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	Last Post By ironwill2008 View Profile View Forum Posts 11-21-2018, 07:29 AM	0	61,544
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 • 1 2 3 4 5 ... 365	Last Post By davisj3537 View Profile View Forum Posts 04-19-2016, 12:44 PM	10,927	3,187,788

Accessory and supplemental lifts progression? Im looking at all those powerlifting programs, usually there are no direct progression laid out for accessory and hypertrophy work. How do you guys progress accessory and supplemental lifts? That are not based on percentages. Usually for my big main lifts like squat, deadlift and bench, im... JitsuLifting‎, 07-17-2022 02:36 PM	Last Post By coachcalande View Profile View Forum Posts Today, 02:56 PM	9	783
Combining Madcow 5x5 with other training sessions? Hi, So I'm looking to start doing Madcow 5x5. This will be the first ''real'' training program I do since for the past 10 years I've been doing all sorts of programs I made up myself to combine with MMA and running. I want to try a proper program like Madcow out so I can finally get some... Lowkick‎, Today 12:42 PM	Last Post By air2fakie View Profile View Forum Posts Today, 02:31 PM	4	73
Dumbbells only help Hey everyone, I have been lifting for some time now and at the beginning of the year I was tired of feeling over weight and under conditioned. I am 36 years old, 5’10, weigh about 175 lbs. In the past I have done programs like starting strength, 5/3/1, and some others here and there. At... Alan21‎, Today 01:35 PM	Last Post By Alan21 View Profile View Forum Posts Today, 01:35 PM	0	44
About training volume In a typical Back & Chest workout, i will hit in total 24 sets 12 for chest 12 for back, which i thought was fair volume and something i can manage. But someone like JPGcoaching, if you know him says he only does 8-10 sets in total!!! What? 8-10 sets for a Back and Chest workout?? Is that really... difardifar‎, Yesterday 04:56 PM	Last Post By SuffolkPunch View Profile View Forum Posts Yesterday, 11:13 PM	7	228
Feedback on Intermediate Routine Switch I am 38, am 9 months in, went from 155 lbs to 167 so far. Goals: Hypertrophy looks and strength- as well as injury prevention I've recently switched from 5 reps to 10 on my exercises bc I stopped gaining improvement on the bench. I also am starting a new routine Monday: Old Routine:... si3000‎, Yesterday 05:08 PM	Last Post By TAWS6 View Profile View Forum Posts Yesterday, 06:50 PM	2	150
Opinions on my routine? I've been going on in the gym since March 2021, I've followed a bro-split since then and recently I wanted to change to a frequency 2 programme. I was recommended to get a existing programme and modify it to my needs and I've done so with a Jeff Nippard PPL routine adapting it to the volume I had... toroaes‎, 03-08-2022 08:24 AM 3 Pages • 1 2 3	Last Post By toroaes View Profile View Forum Posts Yesterday, 03:20 PM	62	5,928
Thoughts on my first bulking plan? Hello, I am a beginner (Male, 30 years, 5'7, 66kg/ 146lb) and have been following the GZCLP program for 5 weeks while eating slightly below my maintenance calories. I've got my diet nailed down and I am now happy with my weight/ shape and would like to start bulking. I have never done bulking... Ifhlh‎, 08-11-2022 06:12 PM	Last Post By Ifhlh View Profile View Forum Posts Yesterday, 03:11 PM	6	333
1 year workout plan or less Hi there, im new here and i really need to lose weight in about a year and get ripped. i just dont know which program to start off with any suggestions? i thought maybe starting off with the 3 steps of the "Transformation starts here volume 1,2 and 3. is that a good one to start off with, then once... asbed819‎, 08-11-2022 01:08 PM	Last Post By TAWS6 View Profile View Forum Posts Yesterday, 09:54 AM	5	277
Not sure where to start... Hello, my name is Tyler and I'm looking to get some ideas for working out. I guess I should start by saying I'm probably about 270 lbs overweight. It's a real struggle to even walk on the treadmill and I don't feel I ever get enough exercise in the pool. My end goal really isn't to compete or... Hambino2‎, 08-11-2022 07:40 PM	Last Post By SuffolkPunch View Profile View Forum Posts 08-11-2022, 11:58 PM	1	195
Madcow Advanced Routine programming Hello, I would like to start a new Madcows routine - the advanced one beacuse I have good experiences with the internediate version. There is a spreadsheet on the liftvault.com My question is - Do I understand correct that after 9 weeks Im going to add just 2,5kg to my 1RMs? And by the... Ivan091‎, 08-09-2022 10:51 AM	Last Post By FurtadoZ9 View Profile View Forum Posts 08-11-2022, 02:33 PM	4	354
10 months of training but not much progress Hi, I've been working out consistently for 10 months 3-4 days a week (day after the other). for the first month I did a full body workout then started stronglifts 5x5 for 3 months and gained strength but did not get any bigger so I switched to another program that I've been following for the... msa7d‎, 08-09-2022 12:05 PM	Last Post By msa7d View Profile View Forum Posts 08-11-2022, 11:40 AM	20	704
Is Arnold's extreme volume program worth it? It's basically Chest, Back, Legs Arms & Shoulders Chest, Back, Legs Arms & Shoulders difardifar‎, 08-10-2022 01:58 PM	Last Post By Sineda View Profile View Forum Posts 08-11-2022, 11:15 AM	13	471
Stronglifts 5x5, for my specific circumstances...? Hi all, sorry for the beginner questions…. I am considering stronglifts 5x5 because I like its simple structure and I already undertake some muscle endurance/cardio activities (outlined below). But I want to be sure that I am not starting something completely wrong for my circumstances, and I... BobWindowsill‎, 08-11-2022 02:40 AM	Last Post By BobWindowsill View Profile View Forum Posts 08-11-2022, 09:35 AM	3	260
My workout program I'm a newbie in the gym, i wanted to go gym for 2 years, i'm gonna put my weekly workout program so y'all can say if it's a good program or no, i want a aesthetic body, i will take any good advices that i see, also sorry for my bad english i speak french lol Monday (Chest and back) Peck deck... 7Maxz‎, 08-09-2022 10:50 AM	Last Post By 7Maxz View Profile View Forum Posts 08-10-2022, 12:39 PM	4	344
I'm going to do Rich Piana's 8 Hour Arm Workout WHAT IS IT? Every half hour, perform 4 supersets. Alternate between superset A & B every hour. After every Supserset B, drink one scoop protein shake, and eat one banana. Continue for a total of 8 hours, 64 sets of supersets, 200 g protein, 8 bananas. WHAT ARE THE SUPERSETS? Superset A... Camarija‎, 08-05-2022 06:21 AM 2 Pages • 1 2	Last Post By EliKoehn View Profile View Forum Posts 08-10-2022, 10:43 AM	33	1,842
Jaw gains How can i get a define and aesthetic jaw ? 7Maxz‎, 08-10-2022 06:08 AM	Last Post By 7Maxz View Profile View Forum Posts 08-10-2022, 06:08 AM	0	186
Beginner seeking advice Hello forum. I'm 5'11 and 80kg male, average build, bit chubby stomach. I want to start taking gym seriously and try to get ripped basically. I tried to read some of the beginner tutorial posts here and couldn't understand anything. They use names of exercises I've never heard of and a lot of... OhHiImThatGuy‎, 08-09-2022 11:13 PM	Last Post By SuffolkPunch View Profile View Forum Posts 08-09-2022, 11:20 PM	1	219
How many reps should I do for these beginner exercises? I am very weak through years of sitting around without proper exercise. I want to start doing V-ups, bicycles, pull ups (negatives as I am too weak atm for proper pull ups), wide push ups and kettlebell squats. I can do all of these at home. I can add in others later but I have started with these... reasonabled0ubt‎, 08-08-2022 02:36 PM	Last Post By jaxqen View Profile View Forum Posts 08-08-2022, 11:47 PM	2	325
How does this place feel about Reddit’s PPL routine? I’m new to this place, thought I’d come here to find more resources about bodybuilding, fitness and whatever. How does this place feel about Reddit’s PPL routine? Any opinion? Good or bad? Is there a better option in the way of a PPL routine or just general bodybuilding? Any places in particular on... afterbluegreen‎, 07-12-2022 12:35 AM	Last Post By veggie530 View Profile View Forum Posts 08-08-2022, 01:27 PM	10	1,552
Need the Right Program I've been lifting for awhile but feel like I've never done things right since I haven't seen great results. There is a lot to blame and diet was one of them but I've never been on a proven program and had to modified ones to work with my equipment. In the past I'd either over train, not following... pasty64‎, 08-07-2022 02:47 PM	Last Post By air2fakie View Profile View Forum Posts 08-08-2022, 10:34 AM	4	498
FREE 8 week power building programme Hey guys, recently opened a gym and want to give out the best programming for building strength and muscle. Would love to give it out to some people for free and get their reviews on it. PatrickWalsh‎, 08-07-2022 03:10 PM	Last Post By PatrickWalsh View Profile View Forum Posts 08-07-2022, 03:25 PM	2	294
How do you get really defined pecs while lean? You know the pecs I'm talking about. Super defined under shadow in any lighting, the roll over on the bottom. I've been working on my pecs for a few months now. I'm seeing some acceptable gains but perhaps there is a quicker way. I'm 6'0, 180 lbs. I work chest every monday, wed, and fri. It USUALLY... BigChuck888‎, 08-06-2022 10:20 AM	Last Post By TAWS6 View Profile View Forum Posts 08-07-2022, 01:51 PM	9	545
Less workouts same volume Hi there! I am curious what would happen if you were to workout once per week instead of twice, but doubled the workout volume to ensure the same weekly volume was covered. For example instead of two days a week doing 4 sets of 10. If you did one day a week and did 8 sets of 10 or as close as... Curtis611‎, 08-06-2022 04:06 AM	Last Post By air2fakie View Profile View Forum Posts 08-06-2022, 08:57 AM	3	353
FB - from 3x to 2x per week Hello, i need advice. I train classic fullbody 3x per week split, around 14 sets for main muscle groups and around 6-8 for small muscle groups per week. The thing is, im starting to be little bit short on time, i train around 1,5 hours every training and its little hard to me to do 3x per week... Doomer33‎, 08-06-2022 01:50 AM	Last Post By coachcalande View Profile View Forum Posts 08-06-2022, 06:25 AM	5	383
Poll: Bro split Vs full body (ish) Hi, I'm a jiu-jitsu hobbyist (blue belt) and I don't get enough time in the week to fit in more than 2-3 gym sessions on top of jiu-jitsu and other hobbies, family time, etc. I'm not proud to admit this but I follow a "bro split" workout routine consisting of: - chest and triceps - back and... Mathew1994‎, 08-04-2022 01:26 PM	Last Post By RapidFail View Profile View Forum Posts 08-05-2022, 09:15 PM	20	990