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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, 12:18 PM Go to last post
553 153,737

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
152 Pages
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Today, 10:03 AM Go to last post
4,538 588,649

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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09-24-2017, 03:59 PM Go to last post
410 164,463

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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09-23-2017, 01:40 AM Go to last post
613 718,491

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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2,444 549,973

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 1,585,043

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 46,100

A Few oppinions about this Upper/Lower

So ive posted this before, i just want a few more oppinions about this program. Thanks. Upper A Bench 3x5-7 Pendley Row 3x5-7 fly or Flat chest press 3x10-12 Close Grip Lat Pull 3x8-10 Close Row One Arm 3x10-12 Reverse Fly/Lateral Raise 4x12-15 Incline Curl/Overhead Tricep 3x10-12

Dams3‎, Today 11:41 AM
Today, 12:52 PM Go to last post
2 91

Any opinions on this routine?

Hi im looking for any tips to imrpove this routine or just opinions thanks Monday - chest,shoulders,triceps Bench 5 sets 8 reps Incline bench 3 sets 8 reps Rope pull downs 3 sets 10 reps

eggroll123‎, Today 09:39 AM
Today, 12:43 PM Go to last post
2 88

Reverse Pyramid Training

Hey fellas nice to meet everyone, I am new on this forum and new to weightlifting. I have currently been weightlifting since early June. I have seen some slight muscle growth, but not ideally how I wanted it at this point. I do full body work outs at my gym. Legs,back, arms, etc. I use a most of...

ShredLeanTeam‎, Yesterday 08:49 PM
3 148

Good program for my Fiance?

So my fiance was running a version of Jim Wendler's 5/3/1 with me for a little while, but I think she's started to get bored/unmotivated. What kind of program can I recommend to her? She prefers to only go to the gym 2 times a week so I'm thinking a full body program. Also, she will do barbell...

jimmyw26‎, Today 10:55 AM
Today, 12:34 PM Go to last post
3 41

HELP Skinny toned teen bulking guide

Soccer season has just ended and I have finally decided to lean bulk. I want to add some lean muscle. I have been lifting for around 8 months to maintain muscle while doing soccer conditioning. I would guess I am around 11.5% bodyfat and am 5'11 at 124 ilbs. Since I will not being doing intense...

hbaydoun‎, Today 06:43 AM
Today, 12:09 PM Go to last post
17 188

I need help with the Solitary Fitness routine

Hi, folks, I have recently started Charles Bronson's-as in the British prisoner not the actor from the revenge movies such as Death Wish-routine from his Solitary Fitness book but unfortunately his workout plans are a recipe for confusion; it does not seem like a beginners routine despite his...

TheKingofWebs‎, Today 12:06 PM
0 22

Wink How much mass can pushups add?

Can push ups give me a massive chest with a lot of muscle mass or do they only tone and give your chest a little bit of muscle and then plateau you.

Cytoplasm92‎, Yesterday 06:04 AM
5 286

Question I am lost...

I am a 17 year old male. 181cm (5 feet eleven inches) 75kg or 165 lbs. I am skinny fat and to fix this I just started going to the gym yesterday, i am a total beginner, but i have been swimming 3 times a week for the last 5 months. I can not seem to find my way to a plan. If somebody could link...

nikola1808‎, Today 10:28 AM
4 83

Adding abs on fierce 5 off days?

Can i do abs on my off days of fierce 5 program? I m cutting currently, and doing cardio on off days too, just 10mins on treadmill, 10 mins on bicycle. Can i add abs and oblique exercises on these days? also would these exercise be fine?:- Decline Crunches25x3 Hanging knee raises 20x3 And...

rishabhrao1‎, Today 10:12 AM
4 110

"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
203 Pages
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Today, 10:15 AM Go to last post
6,061 873,891

Question How can I include deadlifts in fierce 5 beginner workout?

Title says it all...it includes Romanian deads but I wanna do some heavy ordinary deadlifts. Is there any way I can switch it around to include them but still be as/more effective workout? Also I decided to do fierce 5 on my own I’m guessing it’s the best workout for me. Looks good and i know...

basketballer99‎, Yesterday 01:49 PM
9 158

NO motivation - help!!!

I've been training regularly in the gym for 5 years. In that time I've gained mass, leaned down, toned and increased fitness and energy output. I'm now at a point where my training has juddered to a halt. I have no motivation in the gym for any format of training. I can't work out why. I don't...

NeptuneFit‎, Today 08:44 AM
Today, 08:47 AM Go to last post
1 73

Smile Fit, but getting back into a gym for the first time in 12 years

Hey all, I turned 30 this year and have led an active enough lifestyle for the past 8 years, full of cycling to work, MMA, workout videos, yoga, and hiking. However, I have not spent time in a proper weight room since high school. Recently, I started up a new job and joined a gym across the...

CrossArmant‎, Yesterday 12:32 PM
Today, 08:43 AM Go to last post
3 160

6 Day Split for mass gain?

Hello everyone, This is my first post here. I'm bodybuilding since april 2016 and i lost 33kg's during the first 6 months and at the moment i gained 4kg's since (muscle gains). I went from a fat percenatage of 40% to 18.2% at the moment. My weight is 89kgs at the moment. I used to do a 4...

StarJuice‎, 09-24-2017 10:17 AM
Today, 07:22 AM Go to last post
8 367

High reps vs low reps for building muscle mass / size

Been injured for the last 5 months finally been told by my physio to start doing heavy weightlifting today. I am not a large person at all weighing in at 60kg (lost 17kg in 5 months) and was wondering what is the optimal rep range for building mass? Pre injury i was doing sets of 8 for pretty much...

ohmikeyoh‎, Today 04:44 AM
3 195

Thumbs up Results!

Looking for advice here since I am a novice and finally starting to get back into weightlifting. I know it is cliche but I want results fast and only have a set of 45LB dumbbells (a piece) with a 12 way adjustable bench and doorway pull up bar. I will be eating about 2500 calories a day as clean as...

Liftingbroski‎, Yesterday 09:38 AM
Today, 07:08 AM Go to last post
7 268

Talking Help for training program

So i need a new training program, 3 day system for strenght and some mass. Im 16 years old and i started gym training about a year ago. first i did basic 3 day split with 3x10 exercises for about 4-5 months, then i did 2-3 months strength training with heavy lifts and low reps (might have been...

Proffa3‎, Today 05:48 AM
Today, 07:02 AM Go to last post
2 100

Q on progressive overload

Started doing progressive overload on my PPL split. Currently on bench, squat & deadlit I am doing 3 sets, 6 reps. My question is, should I do more weight every week or do more reps. If weight how much should I be adding per workout?

bnovak98‎, Today 04:04 AM
Today, 05:45 AM Go to last post
2 116

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
36 Pages
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Today, 04:50 AM Go to last post
1,060 129,959

Exclamation Question about Arnold's blueprint to mass.

I am 140 lbs and want to play football next year. I want to be at around 160-170. Will Arnold's blueprint to mass be good for getting big for football? I did run this program in the past and saw some gains. Thanks in advance

vladimirjtrump‎, Yesterday 07:47 PM
Yesterday, 07:47 PM Go to last post
0 80

Is this enough volume for my routine?

So I just started lifting again and need some advice on whether my program will be effective Mon/wed/fri Bench 3x10 Incline dumbbell or barbell 3x8 Skull crushers 3x10 Close grip bench 3x15 Military press 3x10 Dumbbell shoulder press 3x7 tues/thurs/friday

Getswolll‎, Yesterday 04:27 PM
Yesterday, 07:27 PM Go to last post
4 139

Intermediate in need of strength advice!

Hello all. I am coming back from a small break from weight training and am in need of some advice. From what I have read I am an intermediate lifter based on my best lifts this past summer of a 380 deadlift, 320 squat, and 225 bench. I am planning to cut down on my bodyfat percentage and try to...

Bsurber4‎, Yesterday 06:14 PM
Yesterday, 07:09 PM Go to last post
1 170

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
54 Pages
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Yesterday, 05:57 PM Go to last post
1,600 109,931

Post Cory Gregory's Squat Every Day advice needed! Before-After Results

Hello everyone. Just to give you a little info about me. I just turned 24, have a height of 5'8 and I weight 120lbs. I've always been a hard gainer and have trouble gaining weight. Anyways, I found "Cory Gregory's Squat Every Day" and want to try it out, seeing as to I would like to make some gains...

guedezg7‎, 09-02-2017 04:05 PM
Yesterday, 04:59 PM Go to last post
23 1,437

Beginners Looking for Help

Hi all! My girlfriend and I have gained weight the past 3 years, and are really getting excited about wanting to get back into shape. The hardest part about it, though, is finding a good workout plan with the equipment that we have. We are living in an apartment with a gym that is somewhat limited,...

hborkowski1‎, Yesterday 02:05 PM
Yesterday, 02:51 PM Go to last post
1 105

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