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Forum: Workout Programs

What workout is best for your goal?

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2023 Collaborative Training...

EliKoehn

Today, 06:01 PM

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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Smile How to Do a Push-Up

JUANCITO2023

03-24-2023, 09:30 PM

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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 26 Pages • 1 2 3 4 5 ... 26	Last Post By JhanDiana View Profile View Forum Posts Today, 05:47 AM	759	1,050,437
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 32 Pages • 1 2 3 4 5 ... 32	Last Post By Cermit View Profile View Forum Posts 03-17-2023, 03:49 AM	953	446,786
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 25 Pages • 1 2 3 4 5 ... 25	Last Post By ChrisOom View Profile View Forum Posts 03-02-2023, 07:37 PM	720	1,625,703
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 104 Pages • 1 2 3 4 5 ... 104	Last Post By 2020Wellness View Profile View Forum Posts Visit Homepage 01-20-2023, 06:49 AM	3,114	1,504,446
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 AresM8 View Profile View Forum Posts 01-11-2023, 10:26 PM	89	492,718
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 Lymnenews5e2q View Profile View Forum Posts 10-20-2022, 11:49 PM	1	15,230
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	71,534
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	3,363,161

Does my program look okey? I have been training for many years, but always used some pre-made programs, now i wanna try to use my own program with exercises i enjoy the most and get a good stimulus from. Also doing 3 days frequency for upper body. I will be using dynamic double progression for all exercises, basically... MuayB96‎, Today 08:40 AM	Last Post By SuicideGripMe View Profile View Forum Posts Today, 05:24 PM	3	126
What are your thoughts on my new workout program? I am changing my workout program today, to keep things fresh. I made a template of the new program. What do you guys think? Push A Chest Flat BB press (heavy) Incline DB press (heavy) Cable fly high to low (light) xdshaunxd‎, Today 10:38 AM	Last Post By SuicideGripMe View Profile View Forum Posts Today, 05:21 PM	3	152
Rate my 6 day bro-split Monday - Chest / Triceps Bench Press / Incline Press (rotating each workout): 4(8,8,8,8) incline / flat machine press (rotating each workout): 4(8,8,8,8) Pec fly: 4(8,8,8,8) Seated Dips: 4(10,10,10,10) Rope Pull down: 4(10,10,10,10) Tuesday - Back / Biceps DZdun7‎, Today 02:24 PM	Last Post By Camarija View Profile View Forum Posts Today, 05:19 PM	19	264
Legs..... Heavy Weight vs Light Weight I've been training for (4) years and consider myself an Intermediate / Advanced lifter. Started with a body weight of 135 lbs and now I'm 195 lbs. Over the (4) years, I've trained strictly low reps, heavy weight, and focused on compound lifts and getting stronger every week. Namely, weighted... 25catfishperday‎, Yesterday 05:45 AM	Last Post By MyEgoProblem View Profile View Forum Posts Today, 10:07 AM	8	330
Workout tips and opinions Hi all. I’m a novice lifter (less than 6 months in gym) and I’m switching from a 4 days/week UL workout to a 3 days/week full body. I tried to build a workout in order to reach from 12 to 15 direct work sets for every muscle group. The goal is to build mass (hypertrophy). Muscle groups... zarka90‎, 03-16-2023 05:39 AM	Last Post By TheShadowMan View Profile View Forum Posts Today, 08:48 AM	20	1,172
Need a new program after stalling Hi everyone, New here and essentially still a noob in the lifting world. I've started training 2 years ago and kept using the same program, I know a lot of people will probably be aghast at the thought of sticking so long with one program but I'll give a bit of background. I never did any... Sptz‎, 03-21-2023 03:15 AM	Last Post By Sptz View Profile View Forum Posts Today, 08:31 AM	2	411
vashikaran specialist in usa +1 604-288-2478 Famous Indian Astrologer World famous and Best Jyotish, Astrologer and Tantrik in , India. For more details you call to Panditji at +1 604-288-2478 Panditji is one of the leading and most promising Jyotish, Astrologer and Tantrik in , India. Having experience of about 20 + years Mr. Pandit ji has successfully... fihatic‎, Today 02:23 AM	Last Post By fihatic View Profile View Forum Posts Today, 02:23 AM	0	55
black magic aghori +1 604-288-2478 Famous Indian World famous and Best Jyotish, Astrologer and Tantrik in , India. For more details you call to Panditji at +1 604-288-2478 Panditji is one of the leading and most promising Jyotish, Astrologer and Tantrik in , India. Having experience of about 20 + years Mr. Pandit ji has successfully... fihatic‎, Today 02:22 AM	Last Post By fihatic View Profile View Forum Posts Today, 02:22 AM	0	42
Improve Your Fitness Hello Everyone, Many of you are looking to have the best physical body type of today. However, you are not sure how to accomplish this. The following link provided will show what you can do to achieve the best result. Just take a look at this link if you would link improve your health and... TarheelsUnc80‎, Yesterday 06:04 PM	Last Post By TarheelsUnc80 View Profile View Forum Posts Yesterday, 06:04 PM	0	81
world famous lady astrologer +1 604-288-2478 Famous Indian Astrologer World famous and Best Jyotish, Astrologer and Tantrik in , India. For more details you call to Panditji at +1 604-288-2478 Panditji is one of the leading and most promising Jyotish, Astrologer and Tantrik in , India. Having experience of about 20 + years Mr. Pandit ji has successfully... reyihay‎, 03-25-2023 11:54 PM	Last Post By reyihay View Profile View Forum Posts 03-25-2023, 11:54 PM	0	121
totke for marriage +1 604-288-2478 Famous Indian Astrologer World famous and Best Jyotish, Astrologer and Tantrik in , India. For more details you call to Panditji at +1 604-288-2478 Panditji is one of the leading and most promising Jyotish, Astrologer and Tantrik in , India. Having experience of about 20 + years Mr. Pandit ji has successfully... golip7‎, 03-25-2023 11:43 PM	Last Post By golip7 View Profile View Forum Posts 03-25-2023, 11:43 PM	0	132
How long after waking up is it "safe" to lift ? Im planning on starting up early AM workouts, waking up early and hopefully within 45mins-1hr of waking up im in the gym. I remember reading something about the spine and fluids, something about when you wake up youre spine is at a much weaker state for x amount of time. Is this true ? Fillip498‎, 03-22-2023 11:07 PM	Last Post By Xpiro View Profile View Forum Posts 03-25-2023, 09:06 PM	8	509
Is it necessary to change routines ? IM training for long period of time but I dont look like that. I only lift compound movements so I was wondering when its time to stwitch to a split routine. Threads in this forum cant answer my quetions, thats why Im asking here. I was thinking about to switch to a push/pull/legs programme... Pyromane‎, 03-20-2023 08:50 AM	Last Post By philibusters View Profile View Forum Posts 03-25-2023, 03:42 PM	11	753
Starting my journey Hey, im a 30 year old guy, looking to get some direction from some people who have been there. I’m a father of two train bjj about 6 hours a week. Weight about 95 kg 6ft 3 and slim. Decent natural shoulder width but skinny arms and legs. Weak legs tbh I’m sat all day. Diet is reasonable I... ste2312‎, 03-25-2023 11:23 AM	Last Post By Camarija View Profile View Forum Posts 03-25-2023, 01:31 PM	2	227
vashikaran specialist in new delhi +1 604-288-2478 Famous Indian Astrologer World famous and Best Jyotish, Astrologer and Tantrik in , India. For more details you call to Panditji at +1 604-288-2478 Panditji is one of the leading and most promising Jyotish, Astrologer and Tantrik in , India. Having experience of about 20 + years Mr. Pandit ji has successfully... royadig‎, 03-24-2023 11:04 PM	Last Post By royadig View Profile View Forum Posts 03-24-2023, 11:04 PM	0	147
top indian astrologer in sydney +1 604-288-2478 Famous Indian Astrologer World famous and Best Jyotish, Astrologer and Tantrik in , India. For more details you call to Panditji at +1 604-288-2478 Panditji is one of the leading and most promising Jyotish, Astrologer and Tantrik in , India. Having experience of about 20 + years Mr. Pandit ji has successfully... jikal58‎, 03-24-2023 10:54 PM	Last Post By jikal58 View Profile View Forum Posts 03-24-2023, 10:54 PM	0	118
crunches Body part : Abs Description : 1) Lie on the floor face up, with your knees bent and your feet on the floor. Place your hands behind your head. Weight 2) Slowly curl your torso and raise your shoulder and back from the floor, with your shoulders moving towards your thighs. 3) Hold... Sooraj321411‎, 03-24-2023 10:04 PM	Last Post By Sooraj321411 View Profile View Forum Posts 03-24-2023, 10:04 PM	0	164
Need help with female beginner workout routine Hello, I am 5'2' and 121lbs. I am a beginner and trying to loose weight and also get some body toning. I will be training with my boyfriend who is doing the Fierce 5 program. Is there a workout routine that you can recommend? I am mostly hoping to loose abs and legs fat but there are so many... Tacocharmer‎, 03-24-2023 01:52 PM	Last Post By radrd View Profile View Forum Posts 03-24-2023, 08:07 PM	1	201
Gym Routine! Help Plz Hey guys. I’m a newbie here .I’ve recently came home 3 weeks ago from a 2 year prison term which only involved Calisthenics maybe for 1 ur of it. , inside I was just doing 10 sets of push-ups 1 set incl. 30flat push-ups 30 incl and 30 decline push-ups for a total rep 900. Every other day 10 sets of... dukehalimali‎, 03-18-2023 08:12 PM	Last Post By GrouchyUSMC View Profile View Forum Posts 03-24-2023, 05:27 AM	4	576
Please help with my workout program Hello, About 5 years ago I had an injury and did not exercise since. Before my injury I had lifted weights regularly (5x5 mostly and following Kris Gethin's 12 week trainers) and done boxing for about 15 years. I am now almost 40 years old and 120kg. I am keen to lose the fat which I have... Wombat28‎, 03-23-2023 04:35 PM	Last Post By SuicideGripMe View Profile View Forum Posts 03-23-2023, 05:28 PM	3	316
I need a 3 day workout plan but… I am only available on Saturday, Sunday and Thursday. What body parts should I be doing for those 3 days? 5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%. What can I do to add muscle mass without gaining BF%. Note: I also practice Semen Retention... BB-Guy‎, 01-14-2023 10:40 AM 7 Pages • 1 2 3 4 5 ... 7	Last Post By BB-Guy View Profile View Forum Posts 03-23-2023, 03:12 PM	191	21,534
Help with workout program, thanks Hello, this seems like a good place to post this question. Apologize for length and detail I only posted once on here years ago and got attacked for lack of detail. Looking for some help to find a program that works into my schedule and is most effective. Here's the details. I've been... timmyuser‎, 03-18-2023 12:05 PM	Last Post By GrouchyUSMC View Profile View Forum Posts 03-23-2023, 10:55 AM	8	699
Workout plan help Hi guys I have been working out for about 5 months and have lost 22kgs and gained on some muscle. I have lost the weight mostly by aggressive intermittent fasting + low carb + the below exercise plan. Muscle growth is slow but okay I have missed a day here and there because **** happens,... timyeman‎, 03-23-2023 06:37 AM	Last Post By timyeman View Profile View Forum Posts 03-23-2023, 06:37 AM	0	261
Free apps for workouts? My wife is wanting an app to tell her what body parts to work and on what days. I told her just do PPL to make it easy and she just Bert stared at me. She wanted me to ask on here. I've told her I'd even help her, but she just wants something she can log into and check off each day. Is there... hendrixfreak70‎, 03-16-2023 12:18 PM	Last Post By William929 View Profile View Forum Posts 03-23-2023, 04:58 AM	5	589
"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 275 Pages • 1 2 3 4 5 ... 275	Last Post By Voyager92 View Profile View Forum Posts 03-23-2023, 01:19 AM	8,234	2,361,036