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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
157 Pages
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4,707 612,399

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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Today, 04:04 AM Go to last post
586 175,203

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
1 2 3 4 5 ... 83
2,483 562,268

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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620 733,769

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
439 179,649

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 1,624,988

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 48,600

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
4 182

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, Yesterday 02:42 PM
Today, 10:15 AM Go to last post
5 86

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, Today 09:30 AM
1 17

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, Yesterday 12:15 PM
9 245

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, Today 08:00 AM
Today, 08:20 AM Go to last post
1 74

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, Today 07:58 AM
Today, 08:18 AM Go to last post
2 73

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, Today 12:10 AM
Today, 07:42 AM Go to last post
4 146

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
60 Pages
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Today, 07:35 AM Go to last post
1,797 118,666

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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1,206 144,916

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, Yesterday 08:11 AM
Today, 06:25 AM Go to last post
5 186

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
Today, 06:15 AM Go to last post
5 209

Is it okay if I train my calves 3 days a week in FIERCE FIVE?

The program suggests to only do them in workout A (meaning one week I will be training them 2x a week, the next week just once, and all over again) But my calves are naturally very small. Should I still respect that frequency and instead do 3 sets in workout A instead of just 2?

franktasteek‎, Yesterday 09:13 PM
4 152

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
10 444

Older Weight Lifters?

Hello: I'm 61 and starting to lift "FOR TONE". With so much info out there, my head is swimming. Been at it for about 2 months with Stair Push Ups, Curls, Tricep Press and just got a bench for Bench Press. Can someone please give me good routine for each day of the week? I have: Curl Bar...

guitarman1956‎, Yesterday 04:44 PM
Today, 05:12 AM Go to last post
5 162

Tom Mutaffis 3-Day Split

I have seen a number of posts lately regarding 3-day training splits and wanted to share a program that I put together which has worked well for me. Monday: Pulling (Back/Biceps/Deadlift) - Deadlifts (3 sets) - Chins (3 sets) - One-Arm Dumbbell Rows (2 sets) - Close Grip Pulldowns (2 sets)...

TomMutaffis‎, 11-12-2009 07:12 AM
29 Pages
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Today, 04:49 AM Go to last post
851 519,508

Cristiano Ronaldo Workout Routine - what would it look like?

That's the physique I wish for. How in the world does one get as fit as nails as this dude? I don't want the size, just aesthetics and general fitness. Check out some of the pictures I attached and tell me what you guys think how a physique like Cristiano is possible.

aGha360‎, Yesterday 02:21 PM
Today, 04:39 AM Go to last post
4 137

Lightbulb UL-PPL split (5/3/1)

I know this is not from any orginal 5/3/1 tempelates, but i really enjoy going 5 times a week instead off upper/lower 4 times a week, im not going overboard with the volume, im used to running this split/template but i have been using a more simple progression form on the main lifts then 5/3/1, but...

GetReadyPhil‎, 11-15-2017 06:37 AM
6 257

Can I crosstrain Powerbuilding and MMA without losing gains? [+Several Questions]

Mkay, so ive been hitting the gym for the last 9 months. I recently turned 17, I weigh around 180lbs (83kg), 5ft10.5 and up until recently been working out 5 times a week and this was my schedule (Monday: Chest, Tuesday: Back, Wedneday: None, Thursday: Shoulders, Friday: Arms, Saturday: Legs,...

xxJesterLordxx‎, Yesterday 01:13 AM
6 221

Exclamation BuffDudes Vs. Freeletics For A Beginner?

Hey All, So some background about me. I'm about six feet tall and weigh about 134 pounds, so under 10% bodyfat. I've never stepped in a gym or ran routinely in my entire life because I was fine with my physique and in shape for what I needed to accomplish. All that changed this month. I've...

CaptainNegatory‎, Yesterday 07:44 PM
2 155

A hiit questions

Hola guys I'm 183 cm and 68 kg believe it or not I gained 12 kilos in two months I was super slim, I'm wondering if I should add hiit two times a week to bulk and cut at the same time if that makes sense what do you guys think

waseemdia‎, Yesterday 06:40 PM
1 106

Advice on beginners program

Hey! Im 26 years old and a total beginner at the gym. But i've finally started going to the gym. Been at it for about 3 weeks Mainly to feel better since ive been suffering light depression. But the great feeling of seeing some gains already, makes me wanna optimize my routine. I know very little...

swederm‎, Yesterday 11:39 AM
Today, 12:22 AM Go to last post
2 151

Football lifting program... is it bad?

For our weightlifting program over the winter it goes like this...on MWF we do squat, power clean, and Front squat and on TT we do bench, push jerk, and incline press. Is this giving us enough time to recover?

garrettwallace‎, Yesterday 07:06 PM
Yesterday, 11:04 PM Go to last post
3 144

Barbell Only Program

Can anyone recommend a barbell only program? The beginner workout programs I have been looking at either contain machines or dumbbells and I dont have access to that equipment. I have a power rack, barbell, and plates. Any suggestions? Looking to put on size. Thank you.

little4336‎, Yesterday 06:50 PM
Yesterday, 09:45 PM Go to last post
2 136

Unhappy Help/Opinion needed for losing weight/fat

Hi, I'm a 25yr old guy 177cm tall and 120kg. Which I am clearly 2nd level of obese and doc said I have slight irregular heart beat and high blood pressure where my weight might be the main cause of it. So I am seeking for a program to lose weight so I could be more healthier. I am not aiming to be...

churchilllai‎, Yesterday 04:25 PM
Yesterday, 06:37 PM Go to last post
1 67

Lower Volume and Sets to Speed Up Slow Progress?

17 Year old Male, 133, 5' 8-9" Been doing Calisthenics and BW Exercise for the past 9ish Months. First two months started off pretty well and gained lots of strength doing just pushups and negative pull ups (couldn't do a single pullup). After about 3 Months, I decided to cut, being relatively...

jcc99‎, Yesterday 12:09 PM
Yesterday, 05:58 PM Go to last post
1 147

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