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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
158 Pages
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4,726 613,673

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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Today, 11:45 AM Go to last post
443 180,309

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, 01:59 AM Go to last post
587 176,011

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
620 734,429

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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2,483 562,679

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 1,626,993

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 48,715

Hi, new member - workout advice needed.

Hi all, new to this scene but looking forward to the challenge. 180cm 83kg 35 years old Been going 4 months now. Went from 70kg to 83kg - mostly due to drinking loads of milk (GOMAD diet) (gallon of milk a day) Def gaining muscle as I’m going up weights ok. However a layer of fat has...

mojoscotland‎, Today 10:37 AM
4 97

Resources for free workout plans

Hey all, So bodybuilding.com kinda screwed me today with the bodyspace update! I was halfway into project mass and guess I can't finish it because I don't want to cough up 10 dollars a month for something I can probably find for free. Does anyone have any good resources for free workout...

kellyann7‎, Today 12:04 PM
Today, 12:21 PM Go to last post
1 17

looking for a fullbody training plan

hi im looking for a simple good fullbody routine. i just saw all pro simple beginners routine its good but i cant lift a lot weight do i really need heavy,medium,light days ? in heavy days i go for 8 reps max but in the medium,light days i still go for 8 reps its kinda weird to stop at 8 while i...

emrysldgy09‎, Today 07:59 AM
5 126

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
Today, 11:56 AM Go to last post
14 637

Switching from calisthenics to weights for mass?

So I've been doing calisthenics for 3-4 years; not happy with the gains. Very ectomorphic build...never been fat (or big at all), no matter how much I eat. I want a weightlifting program that gets me huge and keeps me huge. I don't mind dirty bulking and gaining fat as long as I gain muscle. Any...

SigmaMode‎, Yesterday 11:47 AM
Today, 11:52 AM Go to last post
17 282

Upper/lower split, [Natty][Poverty Reps]

Is this too much volume for a natty?

AVIK777‎, Yesterday 07:34 AM
Today, 11:47 AM Go to last post
6 174

Need help choosing program. Training for Army.

Though im not american, I am training for the special ops in my country. Currently a student. Well, till now i trained with Calisthenics, saw some results but I feel they are rather slow (I used to do Starting Strength a year before). On my time training calisthenics I learned to like it. But...

theFatImpala‎, Today 08:17 AM
5 100

Greyskull LP or burn the fat, feed the muscle

I am deciding between workout routines...I am 45 years old and am not new to the gym but haven't really stuck with a program and/or routine. I am looking to gain strength, some muscle mass, and burn some of the fat around the belly. I am skinny guy with a growing belly now that I am in my 40's....

justgreene‎, Yesterday 09:39 PM
Today, 11:36 AM Go to last post
8 164

Workout Split?

Currently my lifts consist of this. Day 1- Barbell bench Incline Bench Decline bench (half reps) Flys Tricep dips Skull crushers Overhead dumbells Side laterals

Justin371‎, Today 09:59 AM
Today, 11:33 AM Go to last post
1 71

Workout Advice - What to do next?

Hey, sup guys. New here since I'm pretty much out of ideas on what to do after I finish up the last week of a workout programme I've been following next week. Bit of background on me and what I've done so far to help out.... Age - 22 Height - 6'3 Weight before cut on May 29th 2017 -...

LynxEffect‎, Today 11:24 AM
0 55

Smile Training upperbody only?

Hi guys, i'm new to all of this and thought i'd create an account as i'm a newbie and I've just started lifting.:P. First of all i am training biceps, triceps, shoulders and abs. I cycle a lot to university. It's approx 12 miles all in there and back. But around 2 miles of this ride is all uphill...

jmellors‎, Today 10:58 AM
2 68

Is this good training routine ? I am beginner

So i am using 3 day split. MONDAY: chest,biceps, abs CHEST: Benchpress 4x8 , Incline dumbell press 4x8 , dumbell incline flyes 4x8 , butterfly 4x8 , pullover 4x8 , BICEPS : seated dumbell curl 4x8 , hammer curl 4x8 , pump with light weights 30x3 , ABS: ab crunch machine 4x12 , oblique...

Pajchel‎, Yesterday 12:50 PM
Today, 10:32 AM Go to last post
7 299

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, Today 07:16 AM
1 87

Question about exercise order

Stupid question here but does exercise order matter? Ik you're supposed to do compound exercises first but gym traffic doesn't always allow that, so would it make any difference if i switched the order of exercises on busy days?

MillerJ03‎, Today 06:28 AM
Today, 09:23 AM Go to last post
3 112

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, 08:40 AM Go to last post
1,804 119,022

Smile Plateu advice

Hey guys. First time posting. 35 years old 1.75 m 84kg Currently training 4 days a week.

cristiano06‎, Today 05:14 AM
4 129

Bill starr strength factor routine questions

THE BILL STARR STRENGTH FACTOR ROUTINE Monday (Heavy Day) Back Squats 5 x 5 ramping to limit Bench Press 5 x 5 ramping to limit Deadlifts 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit Incline Dumbbell Press 2 x 20 Calf Raises 3 x 30 Wednesday (Light Day) Back Squats 5 x...

Joesywhales‎, Yesterday 09:38 AM
12 187

Shoulders issue

Hey there, So Ive been training for about 2 years now on and off but just started back again about 7 weeks ago bulking style, Ive been following a program I feel works very well so far with great strength gains and Ive even put on about 12 pounds back on my body obviously a lot of fat but still...

Gokraje‎, Today 04:08 AM
Today, 06:35 AM Go to last post
2 104

Workout routine

Hi guys, I am 14 years old, I am 5.4 ft tall and I weigh 49kg. I am looking for a routine that doesn't include squats to stunt my growth. I want to build muscle. Does anyone know a routine I can do to gain muscle Thanks

benny1231‎, Today 02:27 AM
Today, 03:44 AM Go to last post
4 142

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, Yesterday 05:13 PM
Today, 01:37 AM Go to last post
3 179

Question How long does bulking usually take to see results

What's up I'm 6'4 190 ecto. Started working out one to two months ago. Right now I'm trying to gain weight/muscle, proving to be really hard, even though losing weight is the easy part. Been bulking id say but not really seeing dramatic results.. just wanna know how long I should wait, thanks

uglizzy‎, Yesterday 10:25 PM
Today, 01:27 AM Go to last post
3 192

Fierce 5 novice question

Just wanna ask if its okay to do additional chin ups with lat pull down. It will look like this Lat pulldown 2*8 and chin ups 2*3. I can only do 3 chin ups and i wanna have more strength to do chin ups and pull ups because i suck at it. The original format of fierce 5 is lat pulldown 3*8. Is it...

Abeadrian2220‎, Yesterday 03:53 AM
Yesterday, 09:38 PM Go to last post
5 246

Experiencing soreness day after workouts

So I recently started the viking barebones programs. I have been lifting for around 2 months so far and am a teenager. I have been progressing on my lifts but I get soreness on the body part I worked the day after. The soreness typically last 24-36 hours. It only occurs the day im done lifting,...

hbaydoun‎, Yesterday 06:12 PM
Yesterday, 09:21 PM Go to last post
3 222

"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
Yesterday, 05:20 PM Go to last post
6,332 918,076

This a good routine for cutting?

I've been following Vikings U/L/P/P/L routine for the last year (SL 5x5 before that) and been bulking the whole time. My body fat has now got to my maximum I'm comfortable with so time for a cut. Is Vikings routine a good idea for a cut? I'm worried that the volume whilst in a calorie deficit and...

SteveMcs‎, Yesterday 03:27 PM
Yesterday, 03:27 PM Go to last post
0 142

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