Forum: Workout Programs

What workout is best for your goal?

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Post your workout journals online so others can see what you are doing and follow your progress!

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cchattong

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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Poll Your favourite Olympic...

BG5150

07-11-2022, 10:26 AM

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Sticky: AllPro: A Simple Beginner's Routine part VII Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part... nightanole‎, 11-07-2020 06:13 AM 29 Pages • 1 2 3 4 5 ... 29	Last Post By NAREKjAN View Profile View Forum Posts 08-04-2022, 10:57 PM	851	361,635
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 25 Pages • 1 2 3 4 5 ... 25	Last Post By TeeENGEE View Profile View Forum Posts 08-04-2022, 12:08 PM	746	989,349
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 103 Pages • 1 2 3 4 5 ... 103	Last Post By 2020Wellness View Profile View Forum Posts Visit Homepage 08-02-2022, 05:12 AM	3,087	1,421,033
Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22 Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your... ForumNature‎, 02-13-2022 12:55 PM	Last Post By ForumNature View Profile View Forum Posts 02-13-2022, 12:55 PM	0	6,503
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 24 Pages • 1 2 3 4 5 ... 24	Last Post By joewattie View Profile View Forum Posts Visit Homepage 12-28-2021, 03:35 AM	697	1,552,327
Sticky: Training for STRENGTH vs. SIZE MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not... SuffolkPunch‎, 03-09-2018 06:00 AM 3 Pages • 1 2 3	Last Post By DayChallenger View Profile View Forum Posts 03-17-2021, 07:01 PM	84	444,320
Sticky: Am I overtraining? In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while... ironwill2008‎, 11-21-2018 07:29 AM	Last Post By ironwill2008 View Profile View Forum Posts 11-21-2018, 07:29 AM	0	61,336
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 • 1 2 3 4 5 ... 365	Last Post By davisj3537 View Profile View Forum Posts 04-19-2016, 12:44 PM	10,927	3,181,716

Need the Right Program I've been lifting for awhile but feel like I've never done things right since I haven't seen great results. There is a lot to blame and diet was one of them but I've never been on a proven program and had to modified ones to work with my equipment. In the past I'd either over train, not following... pasty64‎, Today 02:47 PM	Last Post By air2fakie View Profile View Forum Posts Today, 07:37 PM	2	143
;lgk;fdlgjd;flgjd;lfg skljksfipewljsdfl;kjls,d MOHAMADSADRA‎, Today 07:18 PM	Last Post By MOHAMADSADRA View Profile View Forum Posts Today, 07:18 PM	0	21
I'm going to do Rich Piana's 8 Hour Arm Workout WHAT IS IT? Every half hour, perform 4 supersets. Alternate between superset A & B every hour. After every Supserset B, drink one scoop protein shake, and eat one banana. Continue for a total of 8 hours, 64 sets of supersets, 200 g protein, 8 bananas. WHAT ARE THE SUPERSETS? Superset A... Camarija‎, 08-05-2022 06:21 AM	Last Post By HomeGymChains View Profile View Forum Posts Today, 03:57 PM	24	955
FREE 8 week power building programme Hey guys, recently opened a gym and want to give out the best programming for building strength and muscle. Would love to give it out to some people for free and get their reviews on it. PatrickWalsh‎, Today 03:10 PM	Last Post By PatrickWalsh View Profile View Forum Posts Today, 03:25 PM	2	75
How do you get really defined pecs while lean? You know the pecs I'm talking about. Super defined under shadow in any lighting, the roll over on the bottom. I've been working on my pecs for a few months now. I'm seeing some acceptable gains but perhaps there is a quicker way. I'm 6'0, 180 lbs. I work chest every monday, wed, and fri. It USUALLY... BigChuck888‎, Yesterday 10:20 AM	Last Post By TAWS6 View Profile View Forum Posts Today, 01:51 PM	9	306
How does this place feel about Reddit’s PPL routine? I’m new to this place, thought I’d come here to find more resources about bodybuilding, fitness and whatever. How does this place feel about Reddit’s PPL routine? Any opinion? Good or bad? Is there a better option in the way of a PPL routine or just general bodybuilding? Any places in particular on... afterbluegreen‎, 07-12-2022 12:35 AM	Last Post By BigChuck888 View Profile View Forum Posts Yesterday, 10:36 AM	9	1,143
Less workouts same volume Hi there! I am curious what would happen if you were to workout once per week instead of twice, but doubled the workout volume to ensure the same weekly volume was covered. For example instead of two days a week doing 4 sets of 10. If you did one day a week and did 8 sets of 10 or as close as... Curtis611‎, Yesterday 04:06 AM	Last Post By air2fakie View Profile View Forum Posts Yesterday, 08:57 AM	3	155
FB - from 3x to 2x per week Hello, i need advice. I train classic fullbody 3x per week split, around 14 sets for main muscle groups and around 6-8 for small muscle groups per week. The thing is, im starting to be little bit short on time, i train around 1,5 hours every training and its little hard to me to do 3x per week... Doomer33‎, Yesterday 01:50 AM	Last Post By coachcalande View Profile View Forum Posts Yesterday, 06:25 AM	5	195
Poll: Bro split Vs full body (ish) Hi, I'm a jiu-jitsu hobbyist (blue belt) and I don't get enough time in the week to fit in more than 2-3 gym sessions on top of jiu-jitsu and other hobbies, family time, etc. I'm not proud to admit this but I follow a "bro split" workout routine consisting of: - chest and triceps - back and... Mathew1994‎, 08-04-2022 01:26 PM	Last Post By RapidFail View Profile View Forum Posts 08-05-2022, 09:15 PM	20	583
A question about adding Super Sets to Punisher Workout Hello all! I need some feedback on a modification I'm thinking about making to the below workout plan from the smart people here! Little history, I followed this workout plan to the letter about 10 years ago when I had the time in my life and it was AMAZING and VERY effective. I lost fat and... demosethenes‎, 08-05-2022 08:29 PM	Last Post By demosethenes View Profile View Forum Posts 08-05-2022, 08:29 PM	0	137
Modify Coolcicada's PPL program? Hey:) So I've just started Coolcicada's PPL program and there are some parts I want to change. I want to focus as much as possible on hypotrophy, so would it be ok to drop the weights and add more reps for some of the exercises? I want to make all of the exercises fall between 10-15 reps since that... ramizwebti‎, 08-05-2022 02:59 PM	Last Post By BeginnerGainz View Profile View Forum Posts 08-05-2022, 06:21 PM	3	216
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 33 Pages • 1 2 3 4 5 ... 33	Last Post By LargePeter View Profile View Forum Posts 08-05-2022, 04:18 PM	969	1,190,160
Hello everyone I want to come on here and get some opinions review some from some valued members I'm a 45 year old male I'm about 5'8 180 lb I want to start working out again it's been about 13 years recently a few months ago I was diagnosed with the anxiety and depression because I lost my dog a few months ago... Marcman1977‎, 08-04-2022 06:12 PM	Last Post By TAWS6 View Profile View Forum Posts 08-04-2022, 06:56 PM	1	191
New tattoo advice? Hello all. Last week I got a tattoo on my left trap. Since then I’ve switched to front squat, to keep pressure and friction off of the area and give it time to heal. I’m also going to do cable flys instead of bench for the same reason. How long would yall wait before getting back to... qhall‎, 08-04-2022 09:46 AM	Last Post By air2fakie View Profile View Forum Posts 08-04-2022, 10:11 AM	1	191
55 year old lifetime Natty 355x6 on SSB squats New PR today. Check out the leg day attire! https://youtu.be/AP3-AUjcbHQ coachcalande‎, 08-04-2022 05:24 AM	Last Post By coachcalande View Profile View Forum Posts 08-04-2022, 05:33 AM	1	192
Help! Bench stuck at 65kg for months. Hi, 19M and been training for 8 months now. I follow PPL progression and recently I hit a bench plateau I can't seem to overcome. I'm 6'3 and 88kg My routine on Push day: 4x8 BB press (I can only do 2x8 with 65kg and then drop to 62.5kg or 60kg) 3x8 incline DB press mr173869‎, 07-26-2022 04:38 PM	Last Post By jaxqen View Profile View Forum Posts 08-04-2022, 04:23 AM	21	1,232
Make long shifts easier? So I work in a kitchen. I'm standing in place constantly, when I'm not doing that I'm doing heavy repetitive lifts or bent over a sink. Inevitably, 2 hours in I get slight back discomfort. That progresses through the whole day, until it's very uncomfortable 4-5 hours in, then it just gets worse... Technoidy‎, 07-19-2022 05:53 PM	Last Post By GrouchyUSMC View Profile View Forum Posts 08-04-2022, 01:15 AM	21	1,415
please help optimize my workout hello, first post. im 45, 6'3, 205lbs, and trying to optimize my limited workout time to be the most efficient. im not trying to get huge or anything, i just dont want to become a overweight slob. currently im jogging twice a week (approx 10k each run) and also working out at home twice a... hexfarmer‎, 07-23-2022 07:46 PM	Last Post By jaxqen View Profile View Forum Posts 08-03-2022, 02:54 AM	3	661
This low volume split has been the only volume that seems to work? I have done this same split with 10 sets a week, 12 sets a week, 16 sets a week per muscle group for months at a time even while bulking. I haven’t been able to make any progress with any of those volumes until I dropped it down to 6 sets a week, and now I’m making even better progress with the... Animal2692‎, 08-01-2022 09:57 AM	Last Post By Animal2692 View Profile View Forum Posts 08-02-2022, 07:53 AM	10	741
full body plan for barbell and dumbbells only? Hi everyone, I've decided to get back onto weightlifting. I have a fair bit of previous experience lifting however I'll be treating this as a novice. I have a bench, squat rack, barbell and dumbbells at home. I planned on starting a 4 day PPL routine however after reading the stickies it seems that... mrvillicus‎, 08-01-2022 03:29 PM	Last Post By mrvillicus View Profile View Forum Posts 08-01-2022, 03:29 PM	0	268
I Need Help! Getting Back in After 8 Years! I appreciate you taking the time to click this thread. Long story short, I haven’t worked out seriously in about 6-8 years since I got out of the Army due to leg injuries but I’m finally ready to get back into the swing of things. I am 5’4”, 128lbs, and have good genetics ( skinny, big... DylanNeedsGains‎, 08-01-2022 12:48 PM	Last Post By DylanNeedsGains View Profile View Forum Posts 08-01-2022, 02:05 PM	4	283
Need exercises for split I’ve been going to the gym for the past few months with an experienced friend. I’m going to need to make my own exercise spreads very soon and need exercises for the following split: Chest & Bi Back & Tri Shoulder & traps Legs Repeat for 2 days then break I’m still rather new and i’m... Ssudairy‎, 07-28-2022 06:42 PM	Last Post By BG5150 View Profile View Forum Posts 08-01-2022, 01:19 PM	1	416
I have recently modified GZCLP based on my needs. I'm looking for feedback. Long story short I have a bad back (scoliosis, problematic discs etc) and not enough core strength to not injure myself while attempting squats and deadlifts. I've tried for several times over the last few years and always results in a serious injury. I had already posted a similar program a while... Seigard94‎, 07-27-2022 06:19 AM	Last Post By air2fakie View Profile View Forum Posts 08-01-2022, 09:47 AM	13	718
How often to deload/reset when you keep hitting the same Plataue? Hey Guys, Have a question about de loads and resets. Say if I am following program XYZ and I miss the reps or sets 2x in a week or consecutively, I deload/reset the weight by 10-15% right? got it. But what do I do then when I have done this three times? Do I switch programs? I am currently... fattofame3‎, 08-01-2022 04:20 AM	Last Post By air2fakie View Profile View Forum Posts 08-01-2022, 06:19 AM	1	296
How do I progress on Lyle Mcdonald’s Bulking Routine? I have no idea what the progression actually is. Could somebody tell me? I’m thinking of starting a bulk and want to try the 7-8 rep range for compound lifts. I’m on Fierce 5 U/L on a cut right now. xwallysmail‎, 07-30-2022 04:06 PM	Last Post By fattofame3 View Profile View Forum Posts 08-01-2022, 04:10 AM	8	657