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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 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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4,632 600,238

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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2,470 556,179

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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418 171,702

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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Yesterday, 11:39 AM Go to last post
571 164,299

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
616 725,816

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 1,603,031

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 47,190

Help out a confused beginner

Hello, I've spent the last couple months both working out and spending countless hours on various websites trying to figure out how muscle groups/nutrition work and quite honestly, I'm a confused and embarrassed to post another question. Please excuse me for doing this. I need your help in...

lafooool‎, Today 09:45 PM
Today, 09:45 PM Go to last post
0 9

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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1,704 114,522

Cool What do you guys think about this Full Body 3x week routine?

Hi guys, so this is my routine, let me see what you guys think about it. I'm 21 yo 5'7'' 178 lbs and im cutting already, wanna get to 165 lbs and see what i look like there. TUESDAY (HEAVY DAY) Squats 4x5 Rack Pulls 3x5/1X3 Overhead Press 3X5/1X3 Biceps curl 4x5 Calf raises 4x5 Skull...

HurtGtm‎, Today 09:09 PM
Today, 09:09 PM Go to last post
0 60

When to train core?

I've been running a push/pull/leg/push/pull/leg/rest routine, but I've been neglecting my core pretty badly. When should I add core exercises in? Do different exercises every day? Find a routine and run it twice a week after my workout on a push or pull day? I'm not really sure what the best way to...

philmhow‎, Today 03:32 PM
Today, 08:44 PM Go to last post
2 54

Can anyone critique my workout regiment?

The workout & diet I've been following: Monday: Chest: 10-15x10 push ups, 3x15 arnold press(10lb), 3x10 bench press(75lb) Tuesday: Legs: 5-6x10 Squats(75lb), 3x20 calf raises(75lb) Wednesday: Abs: planks & weighted crunches, leg raises, ect. Thursday: Shoulders/back: 5x10 deadlift, 5x5 wide...

saratonein‎, Today 08:32 PM
0 13

"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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6,134 892,484

Question New guy, need some help :)

Hey guys (and gals,) I am a 29 year old atrophied computer geek looking to change his posture and put on a bit of muscle. I can do about 7 pullups with ok form, and maybe 30 pushups in one go. At 6'1" I go between weighing 145 lbs at my lightest, 180 heaviest, 165 current. I have just purchased...

Baldey‎, Today 05:02 PM
Today, 08:17 PM Go to last post
1 196

What should I do now? Am I a beginner or an intermediate?

My lifts are: Bench: 140 Squats: 185 Deadlifts:205 My bench is lagging a lot and I don't know why. Am I still a beginner or an intermediate?

jeffn12‎, Today 01:56 PM
Today, 07:53 PM Go to last post
2 122

can anyone recommend a program for me

Good evening ladies and gents, I'm currently back in the gym again since 2015 . I have my nutrition plan down pack. Just need to know which program would be perfect for me ? Im 23, 5'8 ,and weigh 148. I am trying to put on 10 pounds, so I'm bulking. Im familiar with weights and what not so I'm not...

thatgrayboi‎, Today 05:09 PM
2 99

Smile Working out 6 days a week with 4 day split?

I've been lifting and bulking now for about 16 weeks and So far have gained 22 pounds. I'm currently doing a 4 day split Chest/back Biceps/triceps Legs Shoulders/traps I do 4 days on one day off. I'm not doing it cause I think more working out is gonna give more gains but mostly cause I love...

dougmcauliffe‎, Today 05:54 PM
0 90

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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Today, 05:45 PM Go to last post
1,127 141,272

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that one...lol Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> http://forum.bodybuilding.com/showthread.php?t=170072613 Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
12 Pages
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Today, 05:09 PM Go to last post
332 47,344

New Lifting Program.

I started training 3 months ago and I've just started the Greyskull LP (with a few addins) and am really enjoying it. Im 55yo and am being realistic in that I know I'm not going to turn into the Hulk anytime soon. I'm simply wanting to keep in shape and to 'use it rather than lose it'. I've just...

Simmo1111‎, Today 01:19 PM
Today, 04:35 PM Go to last post
2 65

Confused with so many different routines?

Hi I am new to this forum and working out. I started the gym about a month and a half ago, I was put on a full body program by the PT and have been doing that 3 days a week for the time I have been here. I have definately seen gains and my chest has improved the most, however I am really stuck...

Richyy95‎, Yesterday 04:41 AM
Today, 04:28 PM Go to last post
17 366

Desperately need help

Hi y'all, I need help improving my run time. I was benched with a leg injury. I'm currently a poolee and scheduled to leave for basic training on December 11th. To leave for boot camp I have to be able to run 1.5miles no slower than 12:30. Right now I run it in 14:30. Anyone can recommend a good...

Tyler4406‎, 10-05-2017 11:55 AM
8 400

Experienced lifters critique my intermediate strength program

MONDAY Bench - 3x5 OHP - 3x5 Barbell Row - 3x5 Pull-ups - 3x8 Barbell Curl - 3x8 TUESDAY Squat - 3x5 Deadlift - 3x5

Cadeoregon‎, Today 12:06 AM
19 401

How should obese people train?

Hi . I am g26 year old male. Was skinny until 2.5 year where I just started eating everything and got nearly morbid obese(BMi 39) I started losing weight 2 months ago. I was 273 lbs(5'10). Now I am 251 lbs. I have never done any weight training unfortunately because I was always weak(...

Rudiger1991‎, Today 08:03 AM
5 160

Stoppani med training

For those that have used this program, what is your average workout duration ? Is it close to 1:45 min per workout ?

clayboy_123‎, Today 03:48 PM
0 30

What to do now? New to forums pls help a newbie out

Hey guys. I started working out about 4 months ago and made some good strength gains. BP: 60--> 85kg Squat:90--> 130kg OP:40-->55kg I do deadlifts from time to time but i started around 80kg and now i can do 120kg. All those lifts are around 5-7 reps. Anyways, i started with the classic 3...

hamsy1‎, 10-18-2017 08:18 PM
Today, 03:33 PM Go to last post
21 307

Jim Stoppani 5-3-2

Anyone using or have used this program? I am in need of a change and this one sounds good, but I can't find the actual program without buying it. Which I don't mind, but looking to find out if its worth the $$.

ms_mac‎, Today 12:19 PM
1 97

Question Best Bodybuilding routine?

Hey guys, I am currently weighing in at 170 and im about 9-11% body fat. I started off my bodybuilding career kind of weird, where at first I started powerlifting and now I am transitioning into Bodybuilding since I am thinking of doing a show. I was wondering what the best routine or program for...

DylanTarnacki‎, Today 11:46 AM
1 103

Anabolic aliens legit and other advice

I've been working out for a while and about mid way I've been doing anabolic aliens HITT dumbell workout (3 times each) as follows 1. Anabolic aliens chest workout, tricep workout x3 each and abs 2. anabolic alien bicep and back workout x3 each 3. legs and shoulder workout x3 each and abs 4....

persoon123‎, Today 11:15 AM
0 109

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
7 Pages
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186 3,304

Workout routine for me, what do you suggest?

Hi everyone, so here's a little about me: Age: 26 Height: 5'11 Weight: 203 Body fat: prolly 20-25% GOAL: Lose body fat while maintaining and building muscle. Current diet: High protein, calorie-deficit diet So I'm a very busy person. I work full-time, doing a master's program online,...

faqeer‎, Today 07:33 AM
4 119

Mix fullbody and split routines paired to functional training

Hi all, here is a little about me: Age: 30 Height: 5'11 Weight: 137 Body fat range: 14-16% GOAL: lean bulk I have been gaining for a year and an half (26 pounds in total) from a disastrous condition applying a Fierce 5 routine. I have been in a plateau condition for a couple of months and...

enomismile‎, Today 08:53 AM
10 139

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