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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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547 152,452

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
1 2 3 4 5 ... 151
4,526 587,219

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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Yesterday, 01:40 AM Go to last post
613 717,744

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
407 163,531

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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2,444 549,378

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 1,583,082

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 46,035

"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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Today, 12:20 PM Go to last post
6,044 871,688

Just started Push/pull..

So for awhile I've been doing a typical "bro" split, but lately I've been wanting to loose some weight. My Fiance is in the Air Force and she constantly want's to run...so I've been running also. Decided to try to get back down to my happy 240ish weight. I started doing a 6 day a week...

Archaic2021‎, Today 11:50 AM
0 14

Unhappy Help

Hi guys. Im 25 yrs old, 177 cm height, and around 78kg. My biggest problem are legs... huge in comparation with my upper body. I have been going to the gym for 8-9 months and I am not getting proper results. Just some chest, back and arms. My diet is crappy aswell. Now i follow an workout with...

Pufarin‎, Today 04:35 AM
Today, 10:53 AM Go to last post
4 150

Stuck in same weight

I am a 19 year old weighting 183 trying to bulk up to 205 till February. I finished my cut at the end of July weight 175lb. two months later i am weighting 183lb. i calculated my MBR to be 2800 and i am consuming 3000 calories. I have been fluctuating from 183-185lb for the past 3 weeks. Any...

ERAesthetic‎, Today 10:25 AM
2 97

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, Today 10:17 AM
1 90

Thumbs down *Squat Challenge*

http://www.huffingtonpost.ca/kathleen-trotter/genetics-and-fitness_b_3661649.html I thought I would do some research to see if I could find out WHY people do these silly squat challenges and nothing else and I came across this article... My coworker is currently doing this and asked me to do it...

bigblockchevy‎, Today 09:28 AM
3 107

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 06:12 AM
28 Pages
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837 513,594

Beginner question

So I'm starting the gym this week. Have been doing some searching and reading. I'm looking to drop some weight, get rid of my gut and just basically get in shape. I think I'm going to follow Vikings routine. So here's my question I don't know where I should start with weights as far as lbs...

miles2empty‎, Today 08:48 AM
2 95

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, 09-22-2017 08:38 AM
5 236

HIIT: Question about rest period and hr

Hey guys, Quick question about the rest period during my bi-weekly HIIT program. My goals: to cut my 35% (dexa scan) body fat down to the mid-teens (yes, yes, it's all about diet and I am on an obsessively tracked keto calorie deficit, I am also doing Vikings gladiator to the letter)... I...

gobluenyc‎, Today 07:55 AM
Today, 07:55 AM Go to last post
0 82

Workout frequency for building mass and size

I am in my low 40's, used to lift weights years ago, just getting back into it after a long layoff to a car accident. I of course have to be careful with an injured neck and back, but i do want to build mass again. How many times a week do i have to hit each muscle group to get bigger... some have...

Cguy444‎, Today 07:23 AM
1 116

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
Today, 07:04 AM Go to last post
22 811

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, Yesterday 05:06 AM
Today, 06:25 AM Go to last post
5 198

Will I be okay doing these exercises 3 times a week?

Can i work on my bench press, push-ups, shoulder press, upright rows, dips, squats, lunges and deadlifts every monday, wednesday and friday? Or is that too many of the same exercise in a week? Thank you

Vhalor‎, Yesterday 10:51 PM
Today, 06:24 AM Go to last post
4 160

Best programme for building mass?

Hi guys, long term looker, first time poster here. Been in the gym year and a half, seen some gains, but not what I'd expect. I was wondering, what's the best programme for getting big? I'm 5'7, 19years old, only 55kg. I want to get big, but I don't put too much emphasis on strength. Of course I...

Kalaxis‎, Yesterday 09:24 AM
8 277

Knee injury. workout help

Hey guys, So I injured my knee a few days ago and can walk mostly ok now but theres a decent amount of pain in and around the knee as well as difficulty in completing extending and bending my leg at the knee joint. Im going to the physio tomorrow to get it checked and see exactly whens going on...

gainoot‎, Today 01:12 AM
Today, 01:12 AM Go to last post
0 105

Muscle split, isolation, or full body?

Hi guys, I've been following Lee Labrada's training program but feel i've plateau'd. I've been following it for 3-4 months but for the last 3 weeks my measurements haven't changed. I' m 170lbs, 5ft 10 and 27yrs old According to a calculator my body fat% is 11%. If it helps when i started...

Sbrown27‎, Yesterday 10:47 PM
Today, 12:57 AM Go to last post
1 174

Quick question

I workout three days a week. So MWF. Missed wednesday due to exams and couldn’t make it up on Thursday. It’s Friday tomorrow and I have time. Can I do Friday and Saturday and just have Sunday as a rest day? I run Fierce 5.

FalseMortal‎, 09-21-2017 11:57 PM
5 235

Talking Newbie looking for guidance on programme

Hi all, So I joined a gym for the first time in a couple of years and started going in August. My stats are: 168cm Female Late 20s Sedentary job Have always been involved in sport of some form but only about once a week

saily48‎, Yesterday 04:07 PM
Yesterday, 11:53 PM Go to last post
2 174

Losing small belly but gaining muscle help

I am 54 and started working out. My body takes to it well.i need to do two things 1 lose a small belly I have 2 bulk up and gain muscle I have a small pot belly and I need lose it. It is going away over the past 5 weeks. I also want to gain muscle and mass. How do I do both at the same...

garyis01‎, Yesterday 05:19 PM
Yesterday, 11:23 PM Go to last post
1 205

Stupid Quick Question

I used to run Fierce 5 Intermediate Upper Lower, but now, I have basketball practice and vertical jump training on Tuesday and Thursday nights. Basketball is my priority and the coaches are scoring performance everyday so I would prefer to not workout on the same days. How should I form my workout...

zthach4881‎, Yesterday 06:46 PM
Yesterday, 06:46 PM Go to last post
0 73

Workout for mass? (begginer/intermediate)

Hi I am relativaly new to lifting and wanted to know if this routine is ok for building muscle. I work out three times a week with at least a days rest between workouts 1) Squat Bench press Pull up Incline Dumbell press Flyes 2) Deadlift

SALOCIN96‎, Yesterday 03:22 PM
Yesterday, 06:07 PM Go to last post
3 188

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, 09-22-2017 09:18 AM
Yesterday, 06:01 PM Go to last post
5 255

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, 03:26 PM Go to last post
1,048 127,318

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
1 2 3 4 5 ... 53
Yesterday, 03:10 PM Go to last post
1,587 109,322

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