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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 06:27 PM
14 Pages
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Yesterday, 07:48 PM Go to last post
407 162,389

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
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Yesterday, 05:18 PM Go to last post
4,512 584,872

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
19 Pages
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Yesterday, 04:15 PM Go to last post
541 150,830

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
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2,444 548,289

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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07-16-2017, 11:17 PM Go to last post
611 715,668

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
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04-19-2016, 12:44 PM Go to last post
10,927 1,580,009

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
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Routine for cutting

Hi, What's the best routine for cutting? Though I'm currently doing Intermediate/Advanced 5 Day Lower/Upper LPP. Just wondering if I can still continue with this routine while on deficit? As it seems I might not achieve that increasing weights every 2 weeks with this routine.

chanito03‎, Today 04:54 PM
Today, 06:25 PM Go to last post
1 70

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
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1,038 125,558

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
53 Pages
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Today, 05:47 PM Go to last post
1,576 108,518

Routine Help

I've been lifting for just shy of a year now and have made good progress, I believe. Currently my schedule has opened me up for a 5th day at the gym instead of just 4. My current routine is chest/arms, Legs, chest/back and legs again. The routine has worked for me and I've seen good progress. My...

AllenLogan‎, Today 02:28 PM
4 108

6'4" 155 lbs. Ectomorph looking to build muscle.

Hey guys. New to the forum and trying to read as much as possible on whats best for me. Im trying to figure out what plan is best for me as a beginner. I am looking to go to the gym 4-5 times a week. The beginner workout plan stickied on this forum says only work out 2 or 3 times a week? I'd like...

MCP508‎, Today 05:50 AM
11 200

Evaluate my workout plan

Hello, I'm new to this forum. I'm pretty much a beginner, altough I have lifted in the past for arround 1 year. I haven't lifted for 2 years and I'm starting it again. I would be grateful if you guys could give me some help regarding my workout plan: Monday - Chest + Legs Barbell Bench Press...

noxer94‎, Today 03:56 PM
Today, 04:41 PM Go to last post
4 107

Best beginner program?

I'm currently in week 4 of StrongLifts. I've been progressing, though this should be a given since the weights start so low. Is this a reasonable program to be on? I'd like to change to something that more people favor, but am happy to continue with this program if it's pretty reputable. 28...

Pur3p3r50n‎, Today 03:46 PM
Today, 04:37 PM Go to last post
1 103

Joining a gym need some help

I'm looking to drop some weight and get in shape. Back ground I'm 5'10" was 250lbs in July. Started running and doing push up sit ups and stretching. Currently 225lbs. Looking to join a gym but I don't know a damn think about working out. Was wonder if someone could help me out with a routine...

miles2empty‎, Yesterday 06:04 PM
5 147

Exclamation Workouts to burn fat other than cardio?

I have a good amount of fat distributed all over my body, and I do know that cardio can do its thing here getting rid of some of these fats, but my problem is that I find it boring and I did try many things to make more appealing.. but my question is that. I don't find working with weights and...

iObaid‎, Today 08:51 AM
2 127

Looking for the right program for me (35yo beginner)

Hey all! I am a 35yo male who is about 2 months into weight training. My goals are fairly loose - a stronger me and look great naked. I have been doing a 3 day a week (mon wed fri) full body work out, but I am wondering if there is something more optimal for my situation. I'm 5'11, 170lb, naturally...

Thickchesthair‎, 09-18-2017 06:21 PM
5 191

Wanting to improve lifts.

Hey guys, been weight lifting for a year I go three days a week an now that I'm more adjusted, I'm wanting to improve my lifts, I'm doing a 3x8 program basically. My bench max is 250, Deadlift is 345, an squat is 385. I know diet will have alot to do with it an would like ideas on types of power...

jshanno1‎, Today 09:54 AM
Today, 02:03 PM Go to last post
4 161

Talking Please review my workout routine.

Monday Chest: i.imgur(.)com/8Wqgxi7.png Tuesday Back: i.imgur(.)com/OLtPmWy.png Thursday Shoulders: i.imgur(.)com/mosrKIh.png Friday Legs: i.imgur(.)com/FMyvb2N.png Saturday Arms: i.imgur(.)com/Aa7ulLJ.png I'm 16 years old, as you can see my workout routine is mostly bodybuilding based but I...

equinox420‎, Today 08:31 AM
Today, 01:55 PM Go to last post
2 132

How to combine styles of training?

Hey everyone. So a little about myself, I'm in college and also have a job so that gets in the way of my other pursuits too. I'm about 5'10, 140 lbs, 19 years old, and a pretty much 50/50 plot between an ectomorph and mesomorph (just to give you an idea of my body type). My best lifts are: bench-...

Bisenberg97‎, 09-18-2017 12:40 PM
Today, 01:52 PM Go to last post
3 164

Post After six weeks of GVT: good or bad?

Looking for some feedback on my 6 week results having not really done more than push-ups since my last time in the gym about 2.5 years ago. I get GVT is probably more apt for more advanced lifters but I liked the sound of it and completed it recently. If you don't know the main focus in GVT is...

Lionaround‎, Today 11:40 AM
Today, 12:59 PM Go to last post
4 142

Program to follow 5/3/1

I've been following 5/3/1 for about a year now, both for bulking and cutting. Does anyone have any good recommendations of a program to follow this, i'm looking more towards hypertrophy / higher frequency (& volume) than what 5/3/1 provides. Two of which I've considered are Candito 6 week strength...

SheffieldSteel1‎, 09-11-2017 02:38 PM
6 527

Need a new Intermediate Routine

So I posted a thread awhile back asking for suggestions on which routine to run. I received some great advice and eventually landed on PHAT. I've been cutting for awhile now on PHAT. Current stats are 5'9 at 168. I'm trying to get down to 165 before bulking again. Unfortunately it's taking me...

hulkster1990‎, Today 07:45 AM
4 151

12 Month Online Training program?

Hello, I'm looking to get into the best shape of my entire life in 2018. Looking for a 12 month program/online coach who provides as such. i'm 6', 215 pounds, i'm a big, muscular dude. i want to lose that layer of fat surrounding it all, and i want to be as functionally fit, big, shredded...

bplusg‎, Today 11:46 AM
Today, 11:52 AM Go to last post
1 89

Progressive overload

I am confused on the topic of progressive overload. What is it? And how do I implement it into my workout? Also, will I still be gaining muscle on the days where my body physically cant progress?

ignitedarrow‎, Yesterday 03:39 PM
Today, 11:45 AM Go to last post
7 250

Looking for a Program for Competitive Cycling, Weightloss

So I'm looking for a program that carter's towards cycling, losing weight, and leg power. CURRENT 5'9 180 lbs 13% BF GOALS 5'9 165 lbs

190HR‎, Today 11:43 AM
Today, 11:43 AM Go to last post
0 70

Barbell, Squat Rack, Pull Ups Programme. Gooooooo!!

Guru's, 5"8 - 150lbs - Skinny-Fat Cals 2200 40-40-20. Goal - Get stronger, Gain Muscle, Recomp. Home Gym Equipment: Squat Rack with pull up bar, Barbell, Bench, Plates. Best programme created will get followed with progress posted on thread.

SCB.ENGLAND‎, Today 10:42 AM
Today, 11:39 AM Go to last post
2 113

1200 calories a day trying to gain muscle?!

I'm 25. I paid an online trainer named Damen Griffith 100$ to help me for 3 months to get big. I told him my weight(174lbs) and height(5'11"). and he gave me this diet to follow: Breakfast : 1 cup of oats (stovetop, or microwaved) you can add cinnamon or 0 calorie sweetener (stevia, etc.), and...

abe10202‎, Today 09:42 AM
Today, 11:36 AM Go to last post
6 185


Hello everyone. So I've eventually joined the local gym as I am fed up of my body and dad bod. Just want to lose a good bit of body fat and get rid of the man boobs really (for now). Im looking for any advice what so ever please. I am 27 years old and weigh 11stone 8lbs (162lbs). I am...

Billymitchell90‎, Today 11:01 AM
1 79

Body Recomposition

Hi, I'm quite new to working out, but I've done a lot of research on exercise and nutrition and learned a couple of things. I'm 18, 182 cm, and 77 kg, skinny fat. My goal is body recomposition. I've designed a workout that suits my level of workout capability and I'm curious of your thoughts on...

zoltbene‎, Today 08:48 AM
Today, 08:48 AM Go to last post
0 112

Fierce 5 alternating tricep/bicep isolation excersises?

I was thinking of alternating between DB curls and BB curls on my B days, so for example: Monday: B day: barbell curl for the biceps Friday: dumbbell fuel for the biceps And then next workout back to barbell

TricepPushdown‎, Yesterday 04:45 PM
7 202

15 year old looking to gain strenght and build muscle

I am fifteen years old and i'm looking to gain muscle mass and getting stronger at the same time. I've been doing SS for about 2-3 weeks but i don't make any gains in any of the lifts and i've been trying to eat 3000-35000 calories (No junk food or empty calories) a day so i would like to try...

AtThePizzaPlace‎, Today 07:50 AM
Today, 07:58 AM Go to last post
3 53

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