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Forum: Workout Programs

What workout is best for your goal?

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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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Today, 07:18 AM Go to last post
545 151,994

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
151 Pages
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4,521 586,731

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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613 716,533

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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09-19-2017, 07:48 PM Go to last post
407 163,226

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
82 Pages
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2,444 549,194

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 1,582,316

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 45,993

Post Progress in one month, bench press, good or bad?

Hi guys, I have recorded my bench progress the past month in effort to gain strength, while benching three times per week using two different routines. I've trained a few years even though that probably didn't carry over to my current strength since I've always had a hard time getting stronger and...

bryan312‎, Yesterday 06:45 PM
Today, 07:35 AM Go to last post
7 194

Need recommendations for workout with limited equipment at home

Hi, I can't get to a gym but would like to do as much as I can from home with what I have. I have different sized dumbells and a bench that can convert from incline, decline and flat. I'm looking to gain size as much as possible and would prefer to do 3 weightlifting days a week and maybe a...

twelvetenz‎, Today 06:46 AM
1 50

"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
202 Pages
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6,038 870,815

Workout for girlfriend

My girlfriend is looking to join the gym to lose some weight so ive convinced her to try weights. Im looking for a routine to start her off, 2x per week initially but with the option to add more if required. Im thinking either full body or upper/lower, which is my preferred choice due to its...

woody1983uk‎, Today 05:31 AM
Today, 06:02 AM Go to last post
1 81

How do you guys train for sport and lift?

Hi guys Just a quick one. I need to add some muscle to my frame becuase I'm quite skinny even though I'm carrying a bit of fat (probably around 17%). Instead of losing the extra fat I'm hoping adding some muscle would be more beneficial and make me look a bit better aswell as improving my...

HeavyHitter152‎, Today 05:06 AM
4 106

Question Why my recovery takes time and I become very fatigued fast during exercise?

I did strength training 1-2 times a week, full body workout, 5-7 exercises, 3 circuits How many reps I do varies, as I don't do a predetermined number of reps, but I just do as much as I can until I fail. E.g. I do as much reps as I can in push-ups until I fail to do. But it takes long...

WeakAmateur88‎, Yesterday 08:38 AM
4 151

Best full body workout for Martial Artist.

Hello everyone! I am a black belt in ITF Taekwon-do and I'm trying to find the best full body workout that will increase my strength, agility, balance, footwork and jumping. Any ideas?

IrishITFTKD‎, Yesterday 06:39 PM
Today, 02:13 AM Go to last post
1 63

Question about changing my routine.

I've been following this routine for 3 and a half months now - (I can't actually link it so I can link it in private or you can google "How to build muscle in 4 weeks" and it will be the second one that comes up under muscleandfitness, the 10 LBS in 4 weeks). I'm wondering if there's one similar to...

Conorrc‎, Yesterday 07:08 PM
Today, 02:12 AM Go to last post
1 103

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
2 Pages
1 2
Today, 01:35 AM Go to last post
44 2,329

5'9", 170 pounds. Should I bulk or cut?

I'm 21 years old and male, too, by the way. I assumed I was 160 pounds, but I just weighed myself, and I am 170 pounds with clothes on. Taking them off puts me at 167.5 pounds. I started lifting when I was 14 years old, did a lot when I was 15, and then I kind of went in and out over the years....

Labavo‎, 03-31-2013 05:07 PM
2 Pages
1 2
Today, 01:29 AM Go to last post
30 37,575

Is this a good workout program?

So I went to a personal trainer a few weeks ago and got a split workout program and made one or two changes to it just adding an exercise for a different one. So the program is sets of 15,12,10,8 trying to go to failure on every set with 1 min 30 second test in between sets Monday- Triceps...

Lukeholme12‎, Yesterday 09:37 PM
4 124

Weight Plateau and Shoulders

Hello, first off, I know I'm young (15yrs old), but I take lifting extremely seriously. So if you could please give me some good advice, rather than just telling me to stop asking actual questions, I'd be much appreciative. Thank you to everyone who takes this serious. Anyways, recently I've...

benedictg‎, Yesterday 04:52 PM
Yesterday, 10:43 PM Go to last post
2 158

Specific Workout for faster muscle memory after 4 months break?

Hi guys , I got back to lifting 2 week ago I'm wondering if there is a specific training scheme for quite a while that will make muscle memory works to it's max or just go lift heavy and eat big straight away . Thanks guys!

rishy10‎, Yesterday 09:09 AM
Yesterday, 05:56 PM Go to last post
4 164

Question Your toughts on Buff Dudes Bulking plan program

I want to know what you guys think about this program made by buff dudes for a intermediate lifter as a goal add muscle and strength. It's consisted of 6 phases alternating beetween strength gain and hypertrophy. here is a link of the pdf file of the program , check it guys please and give...

rishy10‎, Yesterday 09:18 AM
Yesterday, 05:42 PM Go to last post
3 151

Single-Shoulder Hypermobility

I have what's considered 'hypermobility' (double-jointed) on only one of my shoulders. When younger, I use to be able to get my left elbow down past my right shoulder behind my head. It was wonderful for backscratching! Thankfully, I was told not to do that at a young age by a doctor as I would...

BCCO‎, Yesterday 05:36 PM
Yesterday, 05:36 PM Go to last post
0 103

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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Yesterday, 05:18 PM Go to last post
1,585 109,194

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
35 Pages
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Yesterday, 05:03 PM Go to last post
1,047 127,194

I need some seriouse help...!

Hi! I have been for many years now had the idea of me being skinny fat. I have been searching the whole web, and it is just impossible to understand what I should do to solve the problem. I have actually been pretty active more or less a big part of my life. There was 3-4 years where I was a...

sorrywontsayit‎, 09-21-2017 09:23 AM
Yesterday, 04:17 PM Go to last post
15 264

Lose fat and bulk/grow?

Folks, Newbie here. 33 years old, 169 lbs and have been training on and off for the last 3 years, but only got serious the last 4 months. I have had borederline pre-hypertension for the last 4 years, and I finally got off the pills in the last 4 months with a mixture of HIIT and cardio. Have...

aniron23‎, 09-14-2017 08:18 AM
Yesterday, 03:52 PM Go to last post
21 762


How long would it take me to hit my lifting targets (bare in mind I'm very new), I am following Fierce 5. Current Lift / Target Lifts Squat - 3x5 170lb / 3x5 220lb Bench Press - 3x5 120lb / 3x5 155lb Deadlift - 2x5 175lb / 3x5 240lb A lil about me 5'6 135lbs

Harrryyy‎, Yesterday 03:06 AM
Yesterday, 03:15 PM Go to last post
7 253

Rate this workout program

So I went to a personal trainer a few weeks ago and got a split workout program and made one or two changes to it just adding an exercise for a different one. So the program is sets of 15,12,10,8 trying to go to failure on every set with 1 min 30 second test in between sets Monday- Triceps...

Lukeholme12‎, Yesterday 02:19 PM
Yesterday, 02:22 PM Go to last post
1 80

Skinny guy needs help fast

I'm 44yrs old 178lbs skinny guy. I've had a difficult time gaining weight through my life. When I try to eat to gain weight I get that full feeling a lot. So I'm looking for a workout program that will help me reach my goals of gaining a minimum of 50lbs of muscle. Any help would be greatly...

curtiscjr‎, Yesterday 11:24 AM
Yesterday, 01:29 PM Go to last post
1 88

After a year and a half off, I need some advice

I ran Stronglifts for the better part of the year, made some nice strength gains, and in conjunction with my diet and conditioning 3 times a week, I dropped 50 lbs. After getting a new job, I stopped going to the gym for about a year and a half now, only going once or twice here and there. ...

JKing1890‎, Yesterday 12:09 PM
Yesterday, 12:35 PM Go to last post
2 124

Workout advice/evaluation

Hey, guys, I've recently gotten back into lifting after I had a time with my shoulder being a bit screwed due to overloading with a bit of bad form. No issues with it currently, luckily, and I took some time just doing basic lifting to get my form corrected and build a little base strength (not a...

jamesmp4289‎, 09-21-2017 10:50 PM
Yesterday, 12:04 PM Go to last post
3 167

Is walking 3 hours a day enough cardio?

Hello everyone, I was wondering, is 3 hours of walking everyday considered cardio? I'm a janitor at a school and I work 4 hour shifts but I finish in 3 because I speedwalk with no breaks. I lift weights in the morning and work evenings. This is my Monday through Friday routine and I usually just...

Gusis1‎, 09-21-2017 11:00 PM
Yesterday, 12:04 PM Go to last post
8 273

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