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Forum: Workout Programs

What workout is best for your goal?

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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
138 Pages
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4,110 533,648

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
16 Pages
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Today, 03:17 AM Go to last post
463 112,930

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
13 Pages
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06-13-2017, 06:11 AM Go to last post
375 129,688

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
81 Pages
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2,410 526,478

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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05-21-2017, 03:10 PM Go to last post
609 688,998

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 1,499,414

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 41,824

Somebody pls rate my push/pull split

Monday/Thurs (Push) - Flat Bench Barbell Press 5x5 @2 minutes of rest - Incline Dumbbell Press 12x3 @1.5 minutes of rest - Dumbbell Fly 12x3 @1 minutes of rest - Barbell Military Press 6x4 @2 minutes of rest - Side Lateral Raise 10x3 @1 minutes of rest - Seated Rear Delt Fly @1 minutes of...

Null1738‎, Today 08:47 PM
Today, 08:47 PM Go to last post
0 12

Post Which routine is better?

I have recently changed my gym routine after around 4 years of doing the same thing, but after a week of trying something new Im not sure if what Im doing is worse or better. With my old routine days 1 & 3 focused on chest, triceps, shoulders and abs, while days 2 & 4 were back, biceps, legs and...

Kony42012‎, Today 08:24 PM
Today, 08:40 PM Go to last post
3 68

Workout Program for mass

I am 17, and I hav been working out for around 2 years. I have used abt every routine you can think of, push/push/legs, upper/lower, body part. My bench is 255, my squat is 355, and my deadlift is 415. What are some programs you guys suggest? I'm 6'1" 195.

chanqb17‎, Today 08:04 PM
1 68

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
39 Pages
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Today, 07:53 PM Go to last post
1,163 90,926

Fat old man needs help.

So, Life hit me hard, and before i could even blink i am 33, overweight and lost with what to do. Here is a simple breakdown. 6'7", 235lbs. I dont know if skinny fat is the right term, but i have tiny scrawny arms and legs and a big belly. I have never been strong in my entire life. I have made a...

tigerinop‎, Today 07:29 PM
Today, 07:52 PM Go to last post
2 48

Question Back after a layoff starting bulk please help

Been working out a couple years had a few months of layoff due to personal reasons, starting my bulk should i do stronglifts or something else, only have 3 days to lift

Adi2008‎, Today 05:53 PM
6 69

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that one...lol Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> http://forum.bodybuilding.com/showthread.php?t=170072613 Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
11 Pages
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Today, 07:04 PM Go to last post
315 45,111

Where do I start??

I am a six foot eight inch two hundred and eighty pound forty three -year-old man . I am also a type 2 diabetic which I control with medication. Also try to watch what I eat sometimes with good success sometimes not so good success. I am moving to a big city with my family due to a new job from a...

RoadmasterJT‎, Today 06:56 PM
Today, 07:01 PM Go to last post
1 70

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
25 Pages
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Today, 06:59 PM Go to last post
732 102,662

Low intense workout for men

As title suggest I want low intense workout routine. I am 30, male and been working out in gym. After a year, I came to know that I have some heart disease because of which I was unable to lift heavy equipments. I left gym :( . Later, I found p90x, which doesn't use much weight and I can do it...

keshav768‎, Today 06:49 AM
3 70

Question Hey Bodybuilding.com! 17 year old beginner looking for advice :)

At 5 feet 11 inches and 225 pounds as a 17-year-old male by the end of the school year, I decided that this summer I wanted to transform my body. With some help from friends and researching online, I've built a workout schedule that I have followed for about a week and a half. I'm currently doing a...

wzec73‎, Today 09:21 AM
Today, 05:30 PM Go to last post
2 291

3 days split or 4 days split ?( workout question)

My actual workout routine is like this: Split 1: Back and biceps Split 2: Legs and shoulders Split 3: Chest and riceps When i'm over with the three of them i just repeat the chain but alternating with bar exercises and dumbbells (exept for legs wichs never changes). Example: Week 1...

GonzaloLS‎, Today 05:07 PM
Today, 05:07 PM Go to last post
0 80

Brosplit + A fullbody workout = legit routine? (like Zyss's)

We "know" training frequently probably is better than training with high volume and low frequency but personally Fullbody/Upper Lowers, I find them really boring and I can't push myself nearly as hard as with a brosplit. So I thought about adding a fullbody workout consisting of the bigger...

JXNXTXN‎, Today 09:40 AM
Today, 04:30 PM Go to last post
1 90

Intermediate needs help for new macrocycle

Hello everybody, Early this June I've done my first powerlifting meet, about 15 months since I started lifting, and now I would like to cut a couple of pounds and start a new cycle, idling powerlifting and focusing on build as much muscle as I can in 6-8 months. I've been training with some...

Norsten‎, Today 10:21 AM
Today, 02:38 PM Go to last post
4 130

Starting a push pull legs routine

I was hoping one of you more expierinced guys might be able to take a look at the workout I put together and see what you think. My legs grow like crazy and they're already a little disproportionate which is why I only have one leg day scheduled in at the moment. Thanks Monday (push): Bench...

Slitsniffer‎, Today 10:55 AM
2 117

Unhappy Need help going from zero to hero

Hey guys. Looking to get huge, but I'm not sure where to start. Stats: 38 years old, 5'9", 134 lbs., 12.8% body fat, extreme ectomorph. I used to be in better shape, but I was in an unhealthy relationship with a very selfish person up until now and ended up getting lazy. My self esteem is in the...

JoeFirehawk‎, Today 09:31 AM
8 297

The Waterbury Method

Tried posting a link to the workout but I guess I'm not fit for such liberties because I have a post count under 50, thanks mods. Has anyone else tried this program, what were your results? I used to be an advanced lifter then got on some wacky 12 hour shift work schedule and had to seriously...

RecoomeKick‎, 06-14-2017 09:43 AM
17 438

ICF 5x5 or SL 5x5

5'11 192lbs 16% BF Looking to gain Muscle Mass (Size) and Strength. Which 5x5 routine would be more suitable to reach my goals of 195-205lbs 10-12% BF?

StanAlbert10‎, Yesterday 09:00 PM
2 166

40 year old man looking to make some changes

Hi all. I'm 41+, diabetic, and I work a long-hours, high-stress job (attorney, if you're curious). I'm 6'3" and around 230pounds. I've fluctuated over the last couple of years from 220 to 240. This weight has been stable for me for quite some time. In college, I weighed almost 300 pounds, but...

Archawkeye‎, Today 11:23 AM
3 119

"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
186 Pages
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5,564 793,015

Leg Workout

So, I can get pretty crazy when I train legs. But I also believe in balance. I have a job to where I walk anywhere from 5 to 10 miles a day in so I factor that in as well. My legs are usually sore up until 2 days before my next leg workout and I wanted some opinions, based on your personal...

Bjm1522‎, Yesterday 03:26 PM
9 138

what do you guys think of that program?

so i am 25 male hard gainer and i need to buff up so i found this training its suitable for my time, but is it suitable for my body??? 3 Days A Week Routine /// Monday, Wednesday, Friday. Do the two workouts alternately. Workout A:

kelghazaly1‎, Today 05:44 AM
3 144

do you recommend this hip mobility routine ?

Hello what do you think of this hip mobility routine ? do you advice me to use it ? and would it result and safe,healthy and flexible hips ? and could it help prevent postural imbalance (i don't have any but i would like to be safe) the routine is in the youtube video below (can't post...

vanqu‎, Yesterday 07:09 PM
Today, 10:43 AM Go to last post
6 215

Rear delt/postural work extra frequency ?

So I'm familiar with frequency > volume, hence PPL > brosplits. But there are probably plenty that exclude shoulders/arms to hit them harder etc, but that would reduce frequency for other muscles etc. What would you guys think of adding facepulls at the end of a push workout to further hit rear...

KottigainZ‎, Today 02:55 AM
4 160

How do you select or create a plan for yourself?

Numerous times I have used the section on this web site that you select your gender, height weight, goal and it gives a list of plans. When I go check them out, there is so much stuff in there that I dont understand. Machines and moves that I dont know anything about. This has happened a lot and I...

sherri707‎, Today 09:12 AM
Today, 09:40 AM Go to last post
1 106

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