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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
159 Pages
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4,751 615,240

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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11-19-2017, 05:40 PM Go to last post
445 181,293

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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11-19-2017, 01:59 AM Go to last post
587 177,078

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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11-17-2017, 01:12 PM Go to last post
620 735,263

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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2,483 563,333

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 1,629,165

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 48,840

Splits for Aesthetics

I've been caught up with three different splits which I want to pursue: the Arnold, Zyzz, and PPL. Arnold: Chest/Back, Arm/Shoulders, Legs Zyzz: Chest/Biceps, Back/Triceps, Legs (I don't know where shoulder fits) PPL: Shoulders/Chest/Triceps, Back/Biceps, Legs I was curious to gather...

iPlainSushiCake‎, Today 10:39 AM
3 152

5x5 program

Hello I’m am new too bodybuilding.com I am 16 years old and 6’2 about 160 pounds I’ve been working out since the beggining of this past summer but never really have done a structured program, I’m looking to get stronger and build muscle and am wondering if the 5x5 would be right for me especially...

cadewhite11‎, Yesterday 09:24 AM
10 325

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
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Today, 09:47 PM Go to last post
1,813 119,526

Exclamation Viking Bare Bones HELP

Hey, I have been following the viking barebones upper lower pull push lower program. I was wondering due to thanksgiving being on Thursday, my gym is closed. So can I do my pull day tomorrow instead of my rest day and have my rest day on Thursday instead of Wednesday. So it will look like...

hbaydoun‎, Today 09:34 PM
Today, 09:34 PM Go to last post
0 58

"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 08:03 PM
212 Pages
1 2 3 4 5 ... 212
Today, 09:27 PM Go to last post
6,348 920,512

Workout routine and progression

I have been running this routine for a while and been using just beginner progression adding weight workout to workout, now i cant add weight that often anymore, i think i can progress each 2 week. What type off progression could i add to my workout? Any tips? im thinking about maybe do like 5-6...

GetReadyPhil‎, 11-18-2017 05:13 PM
18 523

Running 1 Mile Before Workout = Bad? How much recovery needed?

Hey y'all new guy here, new to lifting. Took a couple weight training classes in highschool college but really just an amateur lifting aiming to improve body image. 28 years old male. Slim. Two Part Question 1) Is running 1 mile before each workout day bad? 2) How much recovery do I need...

DontTaxMyGainz‎, Today 02:01 PM
2 113

Ppl or classic 3 day split?

Hello, I' ve benn lifing for 3 years, which split would be better when I'm bulking: push, pull, legs or chest tri, back bi, legs shoulders? I prefer the second one, but I heard that shoulders don"t have enought time to recover before chest training? Thanks.

lionheart1111‎, Today 10:16 AM
1 95

How is this 3 day split for size/hypertrophy?

I’ve been eyeing this routine that I got off an old school bodybuilding site Training Days: M-W-F Monday: Part 1 Squats: 9 x 5, 4, 3, 2, 1, 2, 3, 4, 5 reps Triceps Pullover and Press 4-5x5 EZ Bar Curl 4-5x5 Seated EZ Curl Triceps Extension 4-5x5 Incline DB Curl 4-5x5

WutangFlex732‎, Today 11:23 AM
1 128

Skinny mofo

Hello everybody! I have been reading on these forums before, but only recently i started again after a long time and i decided to make a account. I wanted to ask you guys for some advice on my situation. Ever since i know i have been a skinny f*cker, not even skinny, more like concentration...

Maka187um‎, Today 06:13 AM
3 146

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, 11-17-2017 02:15 PM
5 273

Arnolds beginner routine level 1 once or 3x full body

Has anybody tried doing this split only once a week? What are your experiences? I'm currently doing this full body workout 3 times a week: Jim stoppani's beginner to advanced phase 1 routine (can't post links) To me working out three times per week is ideal because of my working hours. Ive...

Tizianom90‎, Yesterday 03:07 PM
9 252

Doing upper lower on diferent days.

So since I won't be able to go this friday for my second lower body day and will hit it on saturday. will my monday workout (upper) and tuesday (lower) suffer? i ask because saturday and sunday are usually off days to recover for monday. (this week will be wed, friday and sunday off)

letsallmakeit‎, Today 12:02 PM
Today, 12:38 PM Go to last post
3 53

Need help with workout plan!!

Hey guys, been cruising around this site for sometime and finally decided to post. I'm in a bit of a predicament, about 3 years ago I broke my collarbone twice in the span of 5 months playing hockey and as a result I not only have a plate and screws in, but also have increased weakness in the area...

hfay18‎, Today 11:46 AM
4 116

New gym and "pressure" from staff/instructors.

Hello, So last week I joined a new gym (long 5 year break after 6 weight lifting years). It's a nice gym and it opened recently, about 6 months ago or so. When the receptionist told me about the price and all that, he also told me that I'd also do a physical assessment to check my BMI, BF %...

bb_lifestyle‎, Today 09:32 AM
5 182

Help out a fiction writer

Hey everybody! I'm a hobby writer, and I'm currently writing a short story about a character who works out a lot. I don't know much about this subject, so I was hoping you guys could help me out! The character in question is a man in his early-to-mid 20es. He works out every day and has been...

HylasEA‎, 11-19-2017 07:16 AM
Today, 10:59 AM Go to last post
2 164

Arnold's Golden Six without sit ups?

Read the headline^^ Is it wise to remove knee bent sit ups from arnolds golden six program? Or maybe replace it with something else? Want to get a leaner waist first. Heard that I should replace situps with deadlifts, any ideas?

Andrelars1‎, 02-01-2016 09:39 AM
6 1,032

Bodyfat % while bulking and other tips

Hi everyone, I'm 32 yo, 175 cm, 74 kg, 21% fat (measured using skulpt chisel), in the gym for almost 2 years now (had a 4 month break after injury), 4 days/week. split A/B program. no cardio at all. I see results and people tell me they see change and flatter me a lot but i don't feel like i...

Sahar1985‎, Today 08:57 AM
1 74

Should I start a beginners or intermediate program?

So I've been going to the gym semi regularly for a few years, but without paying much attention to nutrition or regularity. I want to start getting serious about building muscle, following my macros, and doing everything right. Would it be best I start with a beginners program? Or would starting...

axisD‎, Today 08:57 AM
3 82

Which workout program?

Hello, I have been working out for around 1,5 years and started doing crossfit half a year ago. I love crossfit a lot but i know i am not going to gain muscle from that alone, which is why i only do it twice a week now. While i go to the gym 3/4 times a week to get bigger muscle. I am...

krabbovich‎, Yesterday 11:56 AM
9 246

Is too much volume making me progress slower?

Hi guys, long story short on a farm, that has a gym in the house, 8weeks left here. Have been here for 16weeks or so.. I have been using my own routines which ive made from reading around forums and by finding what works best for me with what equipment i have (limited) Im progressing slower...

Harrryyy‎, Yesterday 03:43 AM
Today, 08:32 AM Go to last post
7 346

PPL twice a week, natural bodybuilding

Hello. I keep reading about how 3 day splits (eg. PPL) done 6 days per week is not very good for a natural bodybuilder. Is it really too much, even if you keep weekly sets around 20-24 per muscle group. This is what Ive done for a good while, and now I am for sure in the intermediate category. ...

Benchmate‎, Today 03:39 AM
5 188

Workout program - baseball player

I've used a few different sources to create a workout program that it looks like I'd enjoy, while aiming to assist in my game (I play baseball a few times a week during the spring and summer months). Looking to lean out this off season as well. I'm really open to thoughts/suggestions: ...

SpecterH‎, 11-19-2017 01:52 PM
Today, 08:05 AM Go to last post
3 146

Post What do you think of this 5 day routine?

Hi I've been working out 3 days a week for the past year but I want to amp it up. Originally I was doing Monday: Chest/Triceps/Abs Wednesday: Biceps/Back/Abs Friday: Shoulder/Legs/Abs

Locky6601‎, Today 04:16 AM
2 148

Thoughts on my split ?

Hey, Trying to structure my own 3 day split, could you guys give me any suggestions/fixes to my program here ? CHEST/BICEPS Bench Press Inclined Dumbbell Press Dips Bicep Curls

Punset‎, 11-19-2017 04:41 PM
Today, 06:48 AM Go to last post
6 279

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