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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 08:53 AM
158 Pages
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4,710 612,836

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
21 Pages
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Yesterday, 01:12 PM Go to last post
620 733,983

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
20 Pages
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Yesterday, 04:04 AM Go to last post
586 175,473

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
83 Pages
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2,483 562,417

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
15 Pages
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11-13-2017, 10:48 AM Go to last post
439 179,879

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 1,625,704

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 48,641

overhead pressing 3x week while benching 3x week ? fullbody workout

hi (sorry for my bad eng) im skinny fat my weight-height is 150lb 1.85 cm 15% body fat 17 years old i im trying to lose fat about 3-4 kgs. my macros is like 1800 calories 110gr protein 100-150gr carb and rest of it fats. i need a simple good fullbody workout i was thinking doing 5x5 workout but...

bzyspecial‎, Today 12:40 AM
3 97


hello,i am looking for a workout routine for building muscle. I weigh 52kg. I have some equipment at home. Has anyone got any suggestions.

riftty‎, Today 03:00 AM
Today, 03:00 AM Go to last post
0 7

Almost a year in the gym with little to no gains - what do I need to change?

I joined a gym in early January after a 7 year hiatus from working out. Leading up to joining the gym the preceding year I decided it was time to lose that extra chub around my waist so I started counting calories and eating healthier (limiting myself to ~2,000 calories/day, cutting out snacking,...

Godzillamax‎, 11-15-2017 08:17 AM
12 510

Rate my routine

Hey guys, I started aiming mass gaining after 4 months of cutting and I changed my workout routine. Basically I'm new to compound exercises such as deadlifts/squats because of knee issues but I'm slowly getting used to them in proper form. Please rate my workout routine and also, do you have...

tryHard94‎, Yesterday 01:01 PM
Today, 02:24 AM Go to last post
4 138

Exercises while having tendonitis

I am curious if anyone has a workout program for someone battling shoulder tendonitis?? I hurt my shoulder playing softball in July. Checked it out and not torn just have tendonitis in it. Want to slowly start lifting again but certain presses and pushing movements I still can't do. Anyone have...

firebaseball24‎, Yesterday 09:42 PM
Today, 01:48 AM Go to last post
1 75

FST-7 vs Upper/lower/pull/push/legs

I’ve been lifting for about a year now and was wondering which program would be best to build mass. The Upper/Lower/Pull/Push/Legs Split Upper/Lower/Off/Pull/Push/Legs/Off and repeat Monday Upper Day Bench Press - 4 sets - 32 reps Barbell Row - 4 sets - 32 reps Military Press - 3 sets...

JamesBroski‎, Yesterday 12:10 AM
7 254

Looking for people who want to test out our Powerbuilding Program

Basically title. We're advanced powerlifters (at least in terms of stats; actually haven't been at this sport for too long). For the past 8 months, we've been working on making a good powerbuilding program. What we did was took previous programs that we actually experimented with and incorporated a...

StarksTwins‎, Yesterday 03:17 PM
Yesterday, 11:42 PM Go to last post
1 157

Move to intermediate routine after cutting for 3 months?

Hello guys, I've been losing fat for the past 3 months while lifting on a begginer routine (3x per week, full body, compound exercises etc). Results have been amazing, tbh - 220lbs (100kg) to 190lbs (around 86kg). Bf is down from 38% to 26%, and as per monthly measurements at the doctor even put...

Pedrolopesg‎, Yesterday 02:15 PM
Yesterday, 11:19 PM Go to last post
4 159

Training legs with little no no ankle Dorsiflection

Sup guys, At the moment I'm trying to improve my ankle Dorsiflection as it's actually shockingly bad that I can't get anywhere near a full depth squat. Couple of questions: 1) how can I still train and build some muscle on my legs, given my dorsiflection limits me to performing certain...

reprah‎, 11-16-2017 08:11 AM
Yesterday, 10:05 PM Go to last post
6 221

Preacher Curl VS. Standing DB Curls

FYI: I only do sitting preacher curl presses (with either a barbell or a dumbell) to work my biceps but i'm wondering if I should also do standing curls, etc... Am I jeopardizing any benefits by only doing sitting preacher curls?? I mean, the reason why I do preacher curls only is to keep...

Perfect Lifter‎, 12-10-2006 09:04 PM
2 Pages
1 2
Yesterday, 07:34 PM Go to last post
31 36,523

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 10:48 PM
41 Pages
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Yesterday, 07:32 PM Go to last post
1,207 145,027

Would this routine work?

FYI I didn't create this, its from a T-nation article: https://www.t-nation.com/workouts/simple-program-for-complex-results Day 1 – Pull/Push Exercise Sets Reps A Wide Grip Lat Pull 4 8-12 B Barbell Bent Over Row 4 8-12 C Seated Row (close grip) 3 8-12 D Dumbbell Chest Press or Free...

MillerJ03‎, Yesterday 10:31 AM
Yesterday, 06:49 PM Go to last post
10 154

Candito 6 week Intermediate Strength Program

Does anybody have any reviews on it? Seems like a stable program for the most part except I see on it some days ill only be doing a compound lift like bench and squat for only one working set? With accessories but still doesnt seem like much training. Any reviews/opinions on it?

Brandan1997‎, 10-12-2017 11:50 AM
Yesterday, 05:54 PM Go to last post
20 568

Opinions on my routine

Hey guys just wanted everyone's opinion on my program..... I've taken heavy influence from AlphaDestiny (traps, shoulders, forearms, glutes, neck), although this is my own creation. Bench and deadlifts are omitted for now as I want to focus more on rack pulls and shoulder development, I'm also...

Supremegeorge‎, Yesterday 04:09 PM
Yesterday, 04:40 PM Go to last post
1 99

Workout Plan Suggestions

Been hitting the gym for about a year now, starting to plateau a bit and looking to change up my workout. Been reading a lot this week on different programs and I'm leaning towards the Madcow 5x5 or 5/3/1 and adding my own supplementals to those. Would appreciate any suggestions or gaps people can...

Jaturongkabaht‎, Yesterday 03:51 PM
Yesterday, 03:51 PM Go to last post
0 98

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 04:43 AM
61 Pages
1 2 3 4 5 ... 61
Yesterday, 03:41 PM Go to last post
1,800 118,815

Question Confused about weigth goals for dumbell curls

Hi everybody, i'm a super novice about weigth lifting and exercise in general, and i'm a little bit lost. Here's why in very short summary: Got tired of unproportionally small arms (seriously Smeagle/Gollum level, no joke) Decided to go for a home made workout based on dumbell curls and...

Cannuccia‎, Yesterday 02:18 PM
Yesterday, 02:37 PM Go to last post
1 125

2 days in a row full body workout issue?

Hey all, Training with a beginner at the gym and want to start her with a 3 day full body workout but due to scheduling issues she's only available to workout Friday, Saturday, Sunday and Monday. Wanted to start off with something similar to Starting Strength or Stronglifts 5x5 but one of the...

Nomad656‎, 11-16-2017 02:42 PM
Yesterday, 01:38 PM Go to last post
6 152

Women's Weight Lifting to Lose Weight

Hi everyone, I'm relatively new to weight lifting and the bodybuilding forum in general so please go easy on me :). My main goal is to lose weight, but I've really loved incorporating strength training in and hear it is effective to lose fat too since you are burning calories even if after you...

ChloeMarie30‎, Yesterday 12:33 PM
Yesterday, 12:41 PM Go to last post
1 63

Advice or suggestions on my workout program

Hey everyone, this has been my go to site for most of my workout and nutrition questions so I decided to finally make an account. I’m currently on a workout plan and was wondering if I could get some suggestions or help on my routine. I am 19 with about 20% body fat at 6 foot and weigh about 198...

DonOlmstead‎, 11-15-2017 06:41 PM
Yesterday, 10:17 AM Go to last post
4 225

What do do?

I do bench and back squat Monday, press and deadlift Wednesday. Friday should I do another back squat or front squat? Rep ranges are heavy triples, back squatting 3s of 130kg, and front squat 90kg. Looking for general strength with an eye on getting 1000lbs total. Feel front squat helps...

Kennedy42‎, Yesterday 09:30 AM
Yesterday, 09:53 AM Go to last post
1 67

Full body or splits for my goals ?

Hey, I was doing Starting Strength and i've decided to stop it because i cannot advance in squats due to knee pains, so i want a new training program here is what i want to focus on : - Volume / Endurance ( i've got a stubborn chest, my bench is really low i think with high volume on the chest...

Punset‎, 11-16-2017 12:15 PM
Yesterday, 09:15 AM Go to last post
9 298

Question Help with getting a routine

Hello, Im going to get straight into it, I am pretty lean, 52 kgs with 1.75 m height, I recently got a gym membership and after two back to back injuries, I am looking to get back to the swing of things, I do Taekwondo so I am looking for endurance (dont care for muscle but I am currently trying...

phumkie‎, Yesterday 08:00 AM
Yesterday, 08:20 AM Go to last post
1 123

Help needed for newbie

Whats up everyone, I am new to the whole "I really care about how my body looks" thing, but I actually do now so hopefully some of you experienced guys are willing to throw some tips my way. Im 21 and skinny fat, and I mean that. Ive seen threads on here of guys saying theyre skinny fat but they...

IsuckShowMeHow‎, Yesterday 07:58 AM
Yesterday, 08:18 AM Go to last post
2 114

ICF 5x5: Substituted Bench with Incline bench

I started with ICF in January this year and followed the program with a good diet and gained 26 lbs till Mid April(had to go on a dirty bulk as I was 6'3 and 134lbs). Had to stop lifting with a proper routine as was busy with studies and work. Started ICF again in September and this time I...

rohitsinghjain‎, 11-15-2017 11:56 PM
Yesterday, 06:15 AM Go to last post
5 237

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