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Forum: Workout Programs

What workout is best for your goal?

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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 07:27 PM
23 Pages
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Yesterday, 03:35 PM Go to last post
682 739,814

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 07:13 AM
3 Pages
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11-30-2020, 02:18 PM Go to last post
83 9,210

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 07:55 AM
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960 886,386

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 12:51 PM
23 Pages
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10-23-2020, 09:05 PM Go to last post
688 1,288,790

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 02:07 PM
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2,987 1,116,061

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 07:00 AM
3 Pages
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09-08-2020, 10:44 AM Go to last post
80 287,603

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,662,796

Not gaining strength

The first year of lifting I followed icf 5x5 and got to a 300 bench. 175 ohp. 335 squat. And 415 deadlift. After that I stalled on all lifts. I then tried 5/3/1 the following year No gains on bench. Then I tried 7/5/3 the year after that still nothing. Then mad cow the year after that still...

Johnmush‎, Yesterday 08:32 AM
11 374

Home workout and diet

Hello! I need to lose around 20KG around 44 pounds, at 1.79m, i think 5.8. I don't have a set time goal for this because I don't want to get discouraged if I don't achieve it. Because of the situation, I don't have access to a gym at the moment, however I did get a few stuff for my apartment: -...

AndreiR‎, Today 03:21 AM
Today, 03:21 AM Go to last post
0 9

Post knee surgery workout

Hey everyone, I'm looking for a 30 day program. I just had knee replacement surgery and have been cleared to workout again. I'm looking for a 30 day program for working out to rebuild strength and get my normal lifestyle back. I'll gladly pay if needed. Can someone give me this? I'm 38 and had full...

Sicoupe06‎, Yesterday 07:47 PM
1 109

Let's chase new totals for the end of 2020!

Following this recent thread: https://forum.bodybuilding.com/showthread.php?t=178919951&p=1615896661&viewfull=1#post1615896661 Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 09:47 PM
12 Pages
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Yesterday, 08:03 PM Go to last post
344 38,812

Is this a good workout program?

Hi everyone, I'm new here and looking forward to learning more about fitness and diet. Until recently I was a pretty hardcore hiker (at least an hour per day most days of the week). I moved to Texas the beginning of November, and unfortunately there really isn't much hiking where I am now so I...

foodtastesgood‎, Yesterday 12:54 PM
Yesterday, 07:45 PM Go to last post
7 193

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 03:00 AM
21 Pages
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Yesterday, 05:55 PM Go to last post
629 169,441

Looking to get slimmer!

Hello all I'm writing this post because I just spent the last hour scouring this forum for some solid tips/advice I could utilize in my upcoming program and I've been bombarded with soo many contradicting opinions and I just wanted to make a post describing what I'm looking for and maybe someone...

Acromiller‎, 10-28-2020 08:04 PM
Yesterday, 01:50 PM Go to last post
10 2,195

How should I handle this?

Due to muscle tightness/strain in my pelvic floor, I’m not allowed to do squats, deadlifts or any core work (or anything involving tension in thr core). Haven’t been able to do this for the last 5 months. I am however able to do basically everything else as long as its not extremely heavy or...

chrismanop‎, 11-28-2020 03:14 PM
Yesterday, 12:27 PM Go to last post
12 921

Anabolic Cutting Program - 0% LBM Loss

I've spent the past seven years researching and working on various new theories and programmes relating to body recomposition and getting shredded. I have now finally come up with something which I believe will be of great interest to the community and I am excited to share it with you guys. ...

Aguisa92‎, Yesterday 11:44 AM
Yesterday, 11:44 AM Go to last post
0 184

I am looking to try this routine what can I expect? Suggestions?

The goal here is to grow some overall size and just get more fit. Improve strength endurance physique and energy. What kind of results can I expect if I follow this routine for 2 months or so? Obviously that's a short period of time but I am wondering if its enough to see any noticeable results. ...

darkariel7‎, 11-30-2020 02:48 AM
Yesterday, 06:57 AM Go to last post
25 800

Would you subscribe to a lifting journal application?

I have heavy duty spreadsheet that allows for multiple ways to view the entered data. It is adaptive to the user in that they choose what stats are and are not displayed, so the view is never clogged with stuff you don't think is important. I have the idea that I could host it to a website and...

MrKasab‎, 11-30-2020 01:26 PM
Yesterday, 01:22 AM Go to last post
9 428

workout program for Brazilian Jiujitsu practioners

Hey guys During Covid BJJ gyms are closed because its contact sport. Can anyone help with a workout program that helps me to stay in shape

hypomaniac‎, 11-30-2020 02:08 PM
11-30-2020, 08:19 PM Go to last post
1 313

15 minutes a day workout

Hi! Since a few years I do a 10 minute full body HIIT workout every morning, but would like to build a bit more muscle without changing the frequency/ duration much. There are two main reasons I want to stick to a daily but short workout: 1) Short workouts work way better for me because of...

potatobear‎, 11-30-2020 02:48 AM
11-30-2020, 03:27 PM Go to last post
8 539

Best skinny guy workout program

I know diet is obviously key, but does anybody have any recommendations for a good gym workout program for a skinny guy to gain muscle/size? I know there are a ton of workouts posted, but it's a bit overwhelming trying to work out which is the best option. Are there any that are particularly tried...

SpiderHam‎, 11-29-2020 01:07 AM
11-30-2020, 03:27 PM Go to last post
4 629

Please critique my PPL (no bench, OHP, Squat and Deadlift)

I'm planning to do a PPLRPPLR. I don't care about strength at all. My goals are aesthetic and injury avoidance. I've done the Fierce 5 program for 3 months but at the end I really hate doing the heavy compound exercices, especially at low rep range. I'd like to know if my program is balanced and...

kalcard‎, 11-25-2020 02:49 PM
11-30-2020, 01:19 PM Go to last post
6 1,144

Question Upper Split Critique

I'm currently in the first month of an upper/lower 4 day split, and was hoping to get your thoughts/critique on how my UPPER days look. Mon/Thurs - Upper Tues/Fri - Lower Upper A Bench Press - 3x 6-8 Bent over Barbell Row - 3x 6-8 Standing overhead press - 3x 6-8

KRich227‎, 11-29-2020 05:12 PM
11-30-2020, 11:59 AM Go to last post
3 498

Strange Situation/Fitness Level i've got myself in

I've tried to use the search function, nothing fits what I'd like to. If there's a more appropriate place to ask this, please advise. I lost around 15 KG doing Keto up until late November last year, or at least extremely low carb combined with bro splits/somethings PPL. I find the challenge to...

chubbsyt‎, 11-30-2020 08:19 AM
11-30-2020, 10:12 AM Go to last post
4 402

Low rep pull ups dangerous?

I’m running lyles GBR upper lower routine, currently doing the powerbuilding cycle. This cycle calls for main lifts to be done for sets of 5 and assistance lifts for sets of 8-12. One of the guys at my gym saw me doing sets of 5 for pull ups and said that I’m asking for an elbow tendon injury going...

dairycorncarne‎, 11-29-2020 11:06 PM
11-30-2020, 02:39 AM Go to last post
4 473

Exclamation How do I get this guys arms & chest?

5'9 Yeah he's got a bit of a tum but how do I get to this mass on arms and chest. Compounds or isolation? https://pbs.twimg.com/media/DEJQWhEXsAIJa_o.jpg https://i2-prod.mirror.co.uk/incoming/article10731948.ece/ALTERNATES/s615b/Leicester-City-Players-Return-to-First-Team-Training.jpg

MGTOWpulpit‎, 11-24-2020 11:02 AM
11-30-2020, 01:16 AM Go to last post
8 1,360

Starting over

Soo about 2 years ago I injured a nerve in my left arm which caused me to lose control of my wrist. Since then I have not been able to hold the same weight as my left arm. Fast forward to Covid and I haven't lifted since March. Just started again 2weeks ago, but was w ok wondering which plan...

Mr13percent‎, 11-29-2020 05:28 PM
11-29-2020, 09:37 PM Go to last post
3 465

Should I be following a beginner or intermediate program based on my physique?

I've got a year of lifting under my belt but this year I barely lifted. Dunno if I still look like a beginner or if I should look into intermediate style training?

CheekyCuntt‎, 11-29-2020 06:32 PM
11-29-2020, 07:17 PM Go to last post
8 556

Smile workout split 2020

Ok so i been lifting for a couple years and got my deadlift to 525, squat is 435 , Bench is 315 and i am 20 years old 6 feet 175 lbs-180 lbs since my weight fluctuates. i made a workout split if you guys want to try it is: you DAY 1: Push DAY 2:Pull DAY 3:Legs DAY 4:Shoulders +Arms DAY 5ff...

massimoo‎, 11-27-2020 12:14 PM
11-29-2020, 02:33 AM Go to last post
8 1,055

Upper/Lower, no progression in some exercises

I do an upper lower split, upper body day consisting of Barbell flat bench press, lat pulldown, barbell overhead press, barbell bent over row, ez bar curl, ez bar skull crusher and cable rear delt fly I get stronger every workout on the bench press. About one rep more every workout, and add...

drunkenmaster1‎, 11-23-2020 07:42 AM
11-29-2020, 02:06 AM Go to last post
13 1,738

Is this a good workout program for a beginner/someone that's skinny fat?

Hi, I'm going to be busy next year as a student and I've found this 3 day/ week Full Body Routine. The 3 Day Full Body Split Monday: Full Body Workout Tuesday: off Wednesday: Full Body Workout Thursday: off

CheekyCuntt‎, 11-28-2020 08:04 PM
11-28-2020, 09:54 PM Go to last post
4 682

Question What do you think of GZCLP?

I am currently running Allpro’s routine as per the sticky and have seen some strength gains (as expected from a newbie), mostly neuromuscular rather than size, but I have been on a cut for 12 weeks having lost 4.7kg (~10lbs) so I wasn’t expecting any substantial size gains. I’d like to move to a...

xuerebx‎, 11-25-2020 08:44 AM
11-27-2020, 12:39 PM Go to last post
14 1,422

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