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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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Turning into a meathead- mid...

coachcalande

Today, 01:41 PM

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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olympic lifting

kirtisharma13

09-07-2023, 12:44 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 34 Pages • 1 2 3 4 5 ... 34	Last Post By nightanole View Profile View Forum Posts Today, 06:43 AM	1,011	501,531
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 williamsmith312 View Profile View Forum Posts 09-20-2023, 03:58 AM	728	1,669,809
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 engieone View Profile View Forum Posts 09-18-2023, 06:49 AM	767	1,099,642
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 04akhriz40 View Profile View Forum Posts 09-03-2023, 06:12 PM	3,117	1,562,239
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 4 Pages • 1 2 3 4	Last Post By Alexsmithperth View Profile View Forum Posts Visit Homepage 08-10-2023, 11:48 PM	98	522,592
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	78,375
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	3,494,720

Biceps / Triceps specialisation I want to target specifically Biceps and Triceps for the next 8-12 weeks and trying to tailor something for that can anyone critique what I'm thinking of doing? Over the past 4 months I've been running pull/push/legs That looked like this: Back/Biceps (last) Chest/Shoulders/Triceps... SiMON2g‎, 09-26-2023 11:03 PM	Last Post By Horizon92 View Profile View Forum Posts Today, 09:57 AM	7	527
Is planet fitness a good spot for a complete noob? I'm trying to workout at Planet Fitness, wanting to increase the strength and endurance of my body while also improving my mental health, if so what would be a good program to workout with? I'm 24 120lbs, and 5'6 with a high metalbolism, I have started looking up on youtube and finding cheap but... eyeoftobi‎, 09-25-2023 12:57 PM	Last Post By joewattie View Profile View Forum Posts Visit Homepage Today, 03:36 AM	15	700
Running and lifting What is the best way to maintain strength in compound lifts while improving running times? As my bench improves generally my running times worsen and vice versa. For reference currently I am 86kg at 5’11, can bench 100kg for 7/8 reps and run a 5k in around 23 mins. Three years ago I ran a 5k in... Larsson1967‎, Yesterday 03:00 PM	Last Post By Horizon92 View Profile View Forum Posts Yesterday, 07:17 PM	2	165
How do I determine what weight I should use for the day (RPE)? Should I just warm up until the weight feels like RPE 8 @ 2 reps or is there a more sophisticated way of knowing? For example today I have squats @ RPE 8 for 2 with 305 lb based on the RPE chart. But this is not how RPE works I’ve been told. So how do I determine my RPE? How should my warm up... kamzat468‎, 09-29-2023 07:48 AM	Last Post By kamzat468 View Profile View Forum Posts 09-29-2023, 12:40 PM	11	337
Home Gym Setup: Need Workout Routine Suggestions I'm feeling a bit lost when it comes to choosing a workout program, and honestly, I have no clue how to create one. So, I figured, why not turn to the bodybuilding forums for some guidance? Here's my situation: I don't have a lot of equipment at home, and I can't join a gym due to personal... DryBench412‎, 09-29-2023 11:01 AM	Last Post By Camarija View Profile View Forum Posts 09-29-2023, 12:40 PM	3	153
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Unlocking Your Fitness Potential: A Guide to Effective Workout Programs Embarking on a fitness journey is an empowering decision that can transform your life. Whether you're aiming to build muscle, shed unwanted fat, increase endurance, or improve overall health, a well-structured workout program is your key to success. In this guide, we will explore the essential... HappyMurphin‎, 09-28-2023 11:45 PM	Last Post By HappyMurphin View Profile View Forum Posts 09-28-2023, 11:45 PM	0	176
I need help with my PPL routine Here's my corrent PPL routine. But I'm not sure if I'm doing right or wrong 😕 Push 1 Flat bench Machine shoulder press Lateral raises Triceps extension Push 2 AnktB‎, 09-28-2023 12:19 PM	Last Post By TAWS6 View Profile View Forum Posts 09-28-2023, 06:08 PM	1	252
Cardio arly in the morning or at night? Hi! I'm close to 40y, a little bit overweight (88kg @176cm), I've been adviced to incorporate more movement into my daily schedule to prevent some health problems that may develop in case of keeping things as they are. I have no problem with healthy eating (just need to adjust amounts and time... chrup‎, 09-24-2023 02:22 PM	Last Post By Horizon92 View Profile View Forum Posts 09-28-2023, 05:42 PM	5	376
Modified Fierce 5 Dumbbell I'm considering starting doing a modified home workout version of Fierce 5 Dumbbell Program, I made some changes to exercises and rep ranges for hypertrophy. I would appreciate any feedback. MODIFIED FIERCE FIVE DUMBBELL for hypertrophy Workout A Split Squat - 4x8-12 Incline Dumbbell... Monkeybolbol‎, 08-15-2023 01:49 PM 5 Pages • 1 2 3 4 5	Last Post By Monkeybolbol View Profile View Forum Posts 09-28-2023, 03:19 PM	128	10,889
10x5 and 10x3 Writte your expirience with these schemes. So im looking for biginner Set and rep scheme to be appropriate not to much volume. What i have i mind is nex: 10x5 start at 70% or less add weight 2kg every time all reps are done if not use same weight something like dobule progression, same goes for... Spirit1989‎, 09-28-2023 01:19 AM	Last Post By radrd View Profile View Forum Posts 09-28-2023, 01:01 PM	3	250
Workout program for somebody with limitations I have a neuromuscular condition that tldr makes it unsafe to be under a barbell or under any weight that could come down on me unless I have a permanent spot - which I don't. I can do some dumbbell exercises but the heavier it gets the more worrisome it is if I'm underneath the weight in a way... OntoOnset‎, 09-27-2023 03:08 PM	Last Post By OntoOnset View Profile View Forum Posts 09-28-2023, 12:01 PM	4	278
Adding Cardio To Your Program Without Hurting It? My current program is described in Recommendations For Splitting-Up These Full-Body Workouts? I'd like to throw cardio back into the mix. LISS (Low-Intensity Steady State) is out of the question. Bores me to tears. MICT (Moderate-Intensity Continuous Training) is do-able, but, I'd prefer to... Michiganian‎, 09-24-2023 08:09 AM	Last Post By Michiganian View Profile View Forum Posts 09-28-2023, 08:20 AM	6	437
Full Body Routine - CC please Hey, I've been regulary working out for around 4 months now. I constructed my full body routine for 3 days a week alternating between workout A and workout B. I took some ideas from youtube videos along with my personal experience and preference. Let me know what you think. Workout A: 1.... Zaekker‎, 09-27-2023 09:12 PM	Last Post By SuicideGripMe View Profile View Forum Posts 09-27-2023, 11:43 PM	1	216
why are trainers using inbody scans if they're supposedly not accurate? really not sure where to post this but I read all the time on forusm they're not accurate. why are trainers of several years of experience claiming otherwise. am I being scammed??? tybittz‎, 09-25-2023 12:57 PM 3 Pages • 1 2 3	Last Post By Camarija View Profile View Forum Posts 09-27-2023, 01:09 PM	67	1,949
Calgary Barbell 8 Week - Quick Question Decided to finish the program instead of program hop…and have question. This program has a RPE chart where you can calculate your RPE work and I have a question about it. Are you supposed to do/calculate RPE work based off your 1RM or Training Max (95%)? The percentage work in this program is... kamzat468‎, 09-26-2023 04:08 PM	Last Post By air2fakie View Profile View Forum Posts 09-27-2023, 06:50 AM	13	707
Recommendations For Splitting-Up These Full-Body Workouts? I've been doing a kind of amalgam between Fierce 5 Novice and Starting Strength Novice, with a couple of my own additions tacked-on. Full-Body Workout "A": Squat: 5x3 Bench Press: 5x3 Deadlift: 5x3 Reverse Fly (cable), Face Pull, Cable Row (straight bar), or Kroc Row: 8x3 Standing Calf... Michiganian‎, 06-05-2023 11:05 AM	Last Post By healthyagingmz View Profile View Forum Posts 09-26-2023, 05:22 PM	14	1,359
Lose weight and burn fat in 30mins 30mins is just enough time from you to burn fat and lose weight. easy step. Watch this URL and if there is anyone who would benefit from it, share it. Lets burn that fat together Melstowin‎, 09-26-2023 03:57 PM	Last Post By Melstowin View Profile View Forum Posts 09-26-2023, 03:57 PM	0	197
Is lifting for 2 hours too long? considering.... I'm doing a 4 day split first 5 mins or so is warming up, last 10-15 mins is either calves or abs. Please don't just respond with "yes" or "no"...give actual reasons. Josh justjosh‎, 04-28-2009 10:01 AM	Last Post By asrl78 View Profile View Forum Posts 09-26-2023, 03:13 PM	16	37,564
Can you rate my workout program? I want a muscular body like leanbeefpatty -Pushup 2×failure -Pike pushup 2×failure -Archer pushup 2×failure -Diamond pushup 2×failure -Pushup plus 2×failure -Bicep curls 2×failure using water bottles (wb) -Bent over rows 2×failure (wb) purplecroft‎, 09-25-2023 09:46 AM	Last Post By Michiganian View Profile View Forum Posts 09-26-2023, 09:23 AM	18	663
HIIT Cycling AND leg day? So I got out of Strength Training due to some personal tragedy, and I got really fat. I have a cardiomyopathy now (some heart damage... more related to alcoholism than overeating) because my heart rate has been too high for almost a decade now (it was near 130 when resting at the beginning of the... mikeledford0258‎, 09-26-2023 12:56 AM	Last Post By Michiganian View Profile View Forum Posts 09-26-2023, 08:11 AM	2	247
Safely performed leg press- no lockout, reasonable resistance full range of motion https://youtu.be/nz3BCmoYjEM coachcalande‎, 09-26-2023 02:30 AM	Last Post By coachcalande View Profile View Forum Posts 09-26-2023, 02:30 AM	0	234
good gym work out this is the best work out video. I have ever seen for work out and stamina. Please try this video.I have tried this video for about a year and it works great joel86327‎, 09-25-2023 06:07 PM	Last Post By joel86327 View Profile View Forum Posts 09-25-2023, 06:07 PM	0	201
Cannot build bigger biceps Hi all, I hope you are all well Looking for a bit of advice on how to grow my bicep I go to the gym 2-4 times a week. I'd be in reasonably good shape with roughly 13% bodyfat. Happy enough with my physique except for my arms/biceps I feel like I'm not targeting them correctly and would... mikeoc86‎, 09-25-2023 02:39 AM	Last Post By SuicideGripMe View Profile View Forum Posts 09-25-2023, 05:32 PM	2	380
Experience with training more than 4 days per week I recently switched back to a 4 day upper/lower split coming off a 5 day phat style split. Its kind of funny how all the extra work didn't do anything expect wear out my joints and force me to take time off. By the time I dieted back down to 12% all my measurements were the same as when I was... TAWS6‎, 09-12-2023 02:30 PM	Last Post By CollegeBoy12 View Profile View Forum Posts 09-25-2023, 01:40 PM	23	1,969