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Forum: Workout Programs

What workout is best for your goal?

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    4,117 62,451

Sticky Thread 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
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08-04-2022, 10:57 PM Go to last post
851 361,531

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
25 Pages
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08-04-2022, 12:08 PM Go to last post
746 989,283

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
103 Pages
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3,087 1,420,982

Sticky Thread 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
02-13-2022, 12:55 PM Go to last post
0 6,497

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
24 Pages
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697 1,552,226

Sticky Thread 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
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03-17-2021, 07:01 PM Go to last post
84 444,242

Sticky Thread 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
11-21-2018, 07:29 AM Go to last post
0 61,327

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 3,181,527

Thumbs up 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
2 38

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 be over training by working...

pasty64‎, Today 02:47 PM
Today, 02:47 PM Go to last post
0 53

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
Today, 01:51 PM Go to last post
9 294

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
23 891

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
Yesterday, 10:36 AM Go to last post
9 1,125

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
Yesterday, 08:57 AM Go to last post
3 145

Question 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
Yesterday, 06:25 AM Go to last post
5 183

Poll 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
08-05-2022, 09:15 PM Go to last post
20 531

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
08-05-2022, 08:29 PM Go to last post
0 129

Smile 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
08-05-2022, 06:21 PM Go to last post
3 206

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
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08-05-2022, 04:18 PM Go to last post
969 1,190,103

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
08-04-2022, 06:56 PM Go to last post
1 182

Red face 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
08-04-2022, 10:11 AM Go to last post
1 180

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
08-04-2022, 05:33 AM Go to last post
1 185

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
08-04-2022, 04:23 AM Go to last post
21 1,219

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
08-04-2022, 01:15 AM Go to last post
21 1,382

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
08-03-2022, 02:54 AM Go to last post
3 655

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
08-02-2022, 07:53 AM Go to last post
10 735

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
08-01-2022, 03:29 PM Go to last post
0 262

Question 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
08-01-2022, 02:05 PM Go to last post
4 278

Post 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
08-01-2022, 01:19 PM Go to last post
1 412

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
08-01-2022, 09:47 AM Go to last post
13 711

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
08-01-2022, 06:19 AM Go to last post
1 288

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
08-01-2022, 04:10 AM Go to last post
8 653

Is Candito’s Linear Program an intermediate routine?

Could you run it as an intermediate? I wanted to do the Hypertrophy/Strength routine.

xwallysmail‎, 07-31-2022 11:35 AM
07-31-2022, 02:51 PM Go to last post
3 392

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