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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
141 Pages
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4,217 549,467

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
17 Pages
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Yesterday, 11:51 AM Go to last post
484 125,007

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
611 698,088

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
81 Pages
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2,421 533,938

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
13 Pages
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07-11-2017, 04:08 AM Go to last post
380 137,357

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 1,521,112

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 43,237

Question Workout template and split?

Does it really matter how you split up your training as long as you hit your muscle twice a week, doing compund movments and applying progrssive overload, and periodization when needed? Like upper/lower, ppl, Fullbody, does it matter that much what you do?

philip750‎, Today 05:26 PM
Today, 05:26 PM Go to last post
0 4

DB Bench Press vs Bench press

I've switched to DB Bench press a couple of months ago for the two following reasons: 1/ Not comfortable going close to failure on Bench Press without spotter 2/ Tore a Rotator Cuff 5 years ago which still sometimes bother me and I find it easier to lift without shoulder pain with Dumbells...

FrenchLondoner‎, Today 02:56 PM
4 59

Question Are Abs Workouts Not Necessary?

Is it true that basic exercises (bench,squat,pull ups etc) still help build a strong core? Thus making abs not as important?

NotoriousDIE‎, Today 12:12 PM
Today, 05:08 PM Go to last post
10 181

Fat I Wanna Change That, Don't Know Where To Start

Hey I'm 20 y/o 174 pounds 5'5. I'm young and I feel fat and I know I'm fat and I know I'm also very very out of shape. I've not exercised in about 3 years and I wanna change that. I wanna look good, get strong, feel better about myself. I know as stupid as it sounds I wanna have bodies like those...

ErickVII‎, 07-18-2017 11:56 PM
Today, 05:04 PM Go to last post
3 612

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
44 Pages
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1,306 97,691

"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
192 Pages
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5,745 816,968

Ideas on a good 5 day routine?

Hey everyone, just looking for some feedback on a good 5 day routine. Is this one any good? Day 1: Legs - 18 sets Back Squat OR Trap Bar Squat 3x6-8 RDL 3x6-8 DB Split Squat 3x10-12 Leg Ext/Leg Curl 3x10-12 superset Calf raise (standing) 3x12-15 Calf raise (seated) 3x12-15

dairycorncarne‎, Today 02:33 AM
6 188

After Vacation

Hi everyone, I recently posted a thread into the nutrition forum about my nutrition during vacation. Everyone gave me some good advice and told me to relax and enjoy myself and not count calories, so I did for the majority of the week and I will until Saturday. Thank you to all who helped me! ...

Gabe1e‎, Today 02:13 PM
1 70

How many exercises per workout day? What is the limit?

Hi! I'm thinking to add some exercises to my routine, but I don't want to overtrain or fxxk up my program. So what are the main factors that limitates how much exercise can you do in a workout? If I do them in this order: 1, Three Compound lifts 2, Three Barbell exercises

Akos89‎, Yesterday 06:13 AM
18 425

Smile Need advice on my Strength training program

I did the 5x5 strong lifts for a couple months and liked it. Although gaining strength is my main goal I also want to gain mass. Here is what I wanted change about it--> to throw in some more arm and shoulder movements, I want to work out more than 3 times a week, throw in some days where i lift...

natemar1993‎, Today 02:24 PM
0 78

Working out first thing in the morning

Hey everyone, I generally work out first thing in the morning. There are fewer people in the gym and it is also when I have the most time. I will sometimes try and get in a quick protein shake or bar before my workout, but often am working out on an empty stomach. My fitness goal is to gain...

ecrane‎, Today 06:56 AM
Today, 02:22 PM Go to last post
3 97

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
28 Pages
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Today, 01:51 PM Go to last post
834 108,651

Post Your FFMI Rating - Calculator Inside!

25: The FFMI rating commonly associated with reaching one's natural genetic potential for muscle mass. If you have the guts, visit the link below, plug in your stats, and post up your number! http://simplefit.net/static_pages/FFMI I'll post mine first - 24.2 "Many studies have been...

2020Wellness‎, 08-09-2013 09:39 AM
Today, 12:40 PM Go to last post
28 25,983

Question Cardio weights mix

So basically I'm 18, 6 ft and 189lbs, I box as my main sport but i also weight train for strength and size. I'm trying to build more muscle but before i ask my question heres my workout Week: MONDAY: CHEST & SHOULDER + boxing in the evening TUESDAY: BACK & BICEP WEDNESDAY: boxing ...

LEW120‎, Today 11:52 AM
Today, 12:13 PM Go to last post
2 58

Lose fat, gain muscle

18year old girl--5'7 or(.5)---112lbs--- Some calculators say my body fat is 25%, 21%, and 17.6% ???? Help? My goal on bodybuilding.com is to gain around 16lbs of lean mass (I want in my lower body) and be 16% body fat. What kind of workout would work best.? Cardio(HIIT) to lifting ratio...

Nervegirl1‎, Yesterday 08:39 AM
5 234

Question Need some help please!

I am a 19 year old guy weighing 250 pound and not getting lighter. I have been into exercising for several years in a very on and off style. I lose some weight then gain it back for years and years each time gaining little bit more then before. I mostly tried to do sports and home workouts but...

Rohit598‎, Today 09:03 AM
Today, 10:52 AM Go to last post
4 80

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
11 Pages
1 2 3 4 5 ... 11
Today, 09:30 AM Go to last post
328 46,748

Smile [OVERTRAINED?]Need advise on my current workout program

Hey guys, I am new to the forum and would like to have some advice on my current workout program. I am now using the 4 days split programs for about 9 months: Chest+Bis Back+Tris Rest Shoulder+Bis Legs+Tris For the large muscle group, I would usually do 6-7 movements, 4 sets of 6-8/8-10...

faifailam‎, Yesterday 11:16 PM
5 219

Setting Up Weekday Training

Trying to fit in time to go to the gym during the weekday isn't going to work for my schedule, so I will reserve that for the weekend (deadlift/squat/bench on saturday or sunday) and focus on kettlebell and bodyweight movements during the weekday. I want to ask for opinions on the below weekday...

Apezzotti‎, Today 08:41 AM
Today, 08:41 AM Go to last post
0 53

Is it possible to bulk a bit slower but get bigger shredded?

I was thinking of lifting MTW(Full body) then rest Thursday then do cardio on Fridays and Saturdays then rest Sunday. The diet would be surplus during MTW(Bulking) then just the TDEE or normal intake on Thursdays and Sundays and deficit during Fridays and Saturdays. Or would it be more effective if...

vlake93‎, Today 08:17 AM
Today, 08:39 AM Go to last post
1 116

I cant even add 10 pounds to the bar in 1 month

So heres my stats... 5.11 160 pounds. I have been lifting for exactly 1 year and started out as a skinny 138 lb i couldn't even lift the freaking bar!!! But after a year on a full body routine i want from 0 pounds on the bar to 200 pound squat x5 105 over press x5 145 bench x5 Deadlift 230 x5...

DavidxLight‎, Today 07:04 AM
Today, 08:19 AM Go to last post
6 189

Question Workout program too much or too little?

15 Years old with a limited amount of weights so I boosted volume, but I’m questioning if I’m training too much or too little and how many sets are too many per muscle. Its a simple push pull legs split doing abs 6 days a week not sure if I should do 4. Monday: Biceps Back Core Tuesday: Chest...

SteinMandjes‎, Today 12:09 AM
Today, 08:07 AM Go to last post
5 177

Help on what to do

I know this has probably been asked many times before, but I am 18( not 47 put wrong age by accident ) 6 foot and my weight is 61.7 kilograms and my body type is skinny fat as I am skinny but still have fat on my belly etc, I have attached some photos, I am not very fat so I want to bulk up and...

am991‎, Today 06:13 AM
Today, 06:28 AM Go to last post
1 96

Not doing abs exercises?

Hi! Is there anyone here who's in good shape and haven't worked much on his abs? Someone who thinks they are "pointless" ? My bodyfat is something like 15% but at good light and flexed my abs is still visible. I'm quit lazy to do additional abs exercises, and when I started compund...

Akos89‎, Today 05:43 AM
Today, 06:07 AM Go to last post
1 81

Arrow Will lifting weights stunt my growth?

I'm currently 15, I weigh 150 lbs, & I'm 5'8. I started lifting weights a couple weeks ago. I lift 15 lbs dumbbells & sometimes 20 lbs. I usually do 3 sets of 20 reps, then I do multiple core workouts with breaks in between. That's my basic workout routine. My is to become leaner & buffer, but not...

1balta‎, Yesterday 09:37 PM
Today, 05:23 AM Go to last post
4 147

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