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Forum: Workout Programs

What workout is best for your goal?

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

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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 2,851,103

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
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03-17-2021, 07:01 PM Go to last post
84 355,495

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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04-15-2021, 08:12 AM Go to last post
696 1,399,628

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
24 Pages
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06-06-2021, 04:05 PM Go to last post
709 848,926

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
101 Pages
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3,021 1,234,378

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
33 Pages
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07-29-2021, 05:36 AM Go to last post
968 1,026,496

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
17 Pages
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07-30-2021, 12:06 PM Go to last post
495 146,671

Been making stupid progress

I don't even know what week I'm on but I've been doing this routine from safcpaul: Workout A Bench 3x5 190 5 4 4 Pendlay Rows 3x5 170 Pause Squats ATG 3x5 225 5 4 3 Standing calf raises 2x20 90 Seated incline db curls 2x10 30s Decline crunches 2x20 5lbs

Animal2692‎, 07-02-2021 07:40 AM
07-03-2021, 03:31 AM Go to last post
3 893

Need workout plan

Gee, this is original! :) Bike - check. Functional Trainer - check. Dumbell rack - check. I would do a search, but I cant, and have not been able to for several days. Apparently they are working on this issue.

HendrixStyle‎, 07-01-2021 09:25 AM
6 1,079

Exercise order?

Im doing an Upper/Lower split right now, my question is, does it matter if i do all my chest exercises before back? Or is it best to alternate? Upper: Bench Bb Row Incline bench Pulldowns Vs

philip750‎, 07-01-2021 03:44 PM
6 1,053

Poll Poll: Bulk Or Cut?

Should I bulk or cut? I’m 5’7 weighing in at 182 pounds. I just got off of vacation where my only options for food were chips cookies sweets and microwaveable meals, I gained about 9-7 pounds.

ReapDak‎, 06-27-2021 10:27 PM
07-03-2021, 11:07 AM Go to last post
4 1,059

Bulk or Cut ? And also need a good full body program

I am a beginner aged 25 around 5ft8 and 143 lbs and looking to change this weird looking physique of mine. what should my goal be to look better ? Should I bulk or cut ? also does anyone know a good routine that is based upon full body? I can only go to the gym 3 days a week so that would be the...

0k4n‎, 07-03-2021 12:48 PM
07-03-2021, 05:42 PM Go to last post
8 945

When did this site start charging for workout plans?

Trying to find a split, looks like they are charging for their plans now wth?

BlackJack619‎, 07-01-2021 06:55 PM
07-03-2021, 06:19 PM Go to last post
6 1,272

Is This Powerbuilding Routine Too Intense?

I won't list off every single exercise and whatnot in the routine just to keep this short. But on average I spend about 2-2.5 hours in the gym for each session. I see people come in after me and leave before me and I want to make sure I'm not overdoing it. Doing a PPL routine that's kinda modified,...

ExaltedPreach‎, 07-01-2021 12:56 PM
07-04-2021, 06:57 AM Go to last post
29 2,135

Do you change your workouts around 3 day weekends?

Here in the United States, we have a 3 day weekend. Monday is a holiday. Just wondered if anyone does anything different with their workouts when there is a 3 day weekend. I may do some light cardio out in the sun on Monday. By light cardio I mean operating a chain saw and trimming limbs at...

paulinkansas‎, 07-02-2021 04:40 PM
07-04-2021, 08:01 PM Go to last post
10 1,036

Opinions

So I'm starting to train again after 2 years. I have trained the past 2 months to get my body ready. Im interested in getting big and strong. Im not worried about anesthetics in general. Just big and strong in a general sense. Rate this out of 10 please. 1. Barbell Back Squat 3x5 2. Barbell...

KrezemN‎, 07-04-2021 09:29 AM
07-05-2021, 04:57 AM Go to last post
2 695

Need feedback for my planned new workout routine

I’ve been doing a full body split for about 3 months now. I’ve been going 3 days a week but would like to start going 4-6 days a week. I took Jeff Nippard’s newest Push Pull Legs routine and altered it based on what’s available at my gym and also shortened it from 6 separate days to 3. My main...

Colt45Rockwell‎, 07-04-2021 04:30 PM
07-05-2021, 05:17 AM Go to last post
11 891

best planning to stick to get this body goals

So this is my body goal, I want to look something like this (around 10% BF I guess?) athletic refined build, huge shoulders + huge chest with a small waist and solid glutes + not a big quads development. Basically to focus on upper front side + glutes with a low bf. How its this possible to...

Eternal13‎, 07-02-2021 09:08 AM
07-05-2021, 12:11 PM Go to last post
1 973

Best Personal Trainer Certificate

What is the best personal trainer certifications to get? Looking into getting mine but unsure where to start.

Taylorgolston‎, 07-05-2021 12:43 PM
07-05-2021, 01:51 PM Go to last post
3 779

Drop the log book and progression schemes for hypertrophy?

As we know that hypertrophy is a very forgiving adaptation and for me i have a long time of overcomplicating programs and progression schemes for pure hypertrophy training, and it seems like many others also do. As there seems to be no need for periodization for hypertrophy could we just drop...

philip750‎, 07-05-2021 06:03 AM
07-05-2021, 05:59 PM Go to last post
4 812

Fierce 5 Posture Correct

Hi, I remember while ago Davies mentioned his Posture correction program. Anyone would have a link?I can't find it anywhere. I think it was 3:1 pull to push ratio. My posture is pretty poor from sitting all the long at work... rounded shoulders, forward neck , hyper lordosis... Wanted to focus...

CooolStoryBro‎, 07-03-2021 03:29 PM
07-05-2021, 10:48 PM Go to last post
4 988

New dad looking for new routine

I just became a dad a week ago and now have even less personal time lol. I'm looking for a new routine to fit into my busy schedule. I'd like to try and hit the gym at least 3 days a week. Anything after would be a bonus. Overall I'm looking for a routine/program that could maximize time spent and...

DJNY24‎, 06-30-2021 06:19 AM
07-06-2021, 01:27 PM Go to last post
6 1,108

531 question and specifications

Hi all, So after searching for programs, I purchased 531 2nd edition. The variations that I'm highly interested in are the Periodization Bible and the one that has you work with a big assistance lift after the main lift and then do some accessory work. My question is, would supersetting some...

giosach‎, 07-07-2021 07:55 AM
07-07-2021, 07:55 AM Go to last post
0 595

Athlean X Full Body Workout, Serviceable or trash ?

I know there is a lot of controversy around this guy but I think some of his advice is legit. Anyway I stumbled upon a free total body workout program of his and would like to get some opinions. do you think its bad or can it be up there with SS/SL/F5 in terms of quality.So what do you think ? I...

skinnyfatadult‎, 07-05-2021 11:12 AM
07-07-2021, 03:32 PM Go to last post
11 1,399

What is the best Lat Isolation exercise?

I asked about back training a few weeks ago and followed some advices of using straps during back exercises and been working great, I'm feeling my back better than ever. My back workout consists of Chin-ups, Chest Supported Rows and Band Pull aparts (*) on a 2 day upper/lower split. If I wanted...

Alexlarex‎, 07-05-2021 11:00 AM
07-08-2021, 04:38 AM Go to last post
7 1,055

Talking Routine Criticism and Changes

22 M 6'3 184 lb - time lifting: 3/4 weeks 6 Day Week PPL Pull: Deadlift Barbell 3x5 155lb Seated Row Cable 3x10 100lb Lat Pulldown 3x10 90lb (ISSUE: I feel like I'm geting more arm than lat activation, thinking about replacing with pullups) Face Pull Cable 3x10 50lb

billockdj‎, 06-29-2021 12:18 AM
07-08-2021, 10:56 AM Go to last post
6 1,168

Unhappy Return back to the gym, worst shape of my life, need help

Hello guys.. Little about me I am 29 years old 5'10-5'11 weigh 230, and have been out of the gym for a good 4-5 years. I've kept a good amount of the base strength/muscle I built up while working out in my early 20s, but lost all definition so I got that step dad bod lol. Goal is to drop to...

aloneNfat‎, 06-26-2021 09:45 AM
07-08-2021, 01:45 PM Go to last post
6 1,155

Few Questions about my Full Body routine

Here is my routine and below I will post my questions. Workout A: Barbell Squats: 3 x 5 Barbell Hip Thrust: 3 x 10 Barbell Bench Press 3 x 5 Pull ups: 3 x Failure (6/4/4 currently) DB Farmer's Carry 3 x 50 Steps w/ 1/2 BW Each Hand Face pulls 3 x 10

userCA96KJBU4TD‎, 07-08-2021 10:45 AM
07-08-2021, 01:46 PM Go to last post
5 638

An article - strength and hypertrophy stuff

Interesting read. https://www.strongerbyscience.com/size-vs-strength/ 4 fold strength gain is pretty common! Has that happened to you after a few years? 50% more muscle mass. How about that? Accurate?

coachcalande‎, 07-09-2021 06:35 AM
07-09-2021, 06:35 AM Go to last post
0 476

Lightbulb Simplify my workout program

Hi, I want to simplify my workouts to be more efficient and targets all muscle groups in a balanced way. - Goal max: 45 mins workout (without warm up/stretching) - I might be missing 1 quads workout.. - Do I need to do chest / shoulders (after doing below I get a it tired) This is my ST...

RWWN‎, 07-09-2021 06:58 AM
07-09-2021, 07:11 AM Go to last post
1 495

Your 3 Most Needed things to keep you going!!

First,try not including the bare minimums like water,sleep,ect. Second, what things do you absolutely have to have to keep you at your best when you are working out, just getting through the day after working out, or even keeping you sane during a strict diet. Plz give an explanation if you could. ...

saizen‎, 01-27-2008 08:49 PM
2 Pages
1 2
07-09-2021, 09:51 AM Go to last post
52 11,925

P/P/L exercises order ?

Hello i have a question. I train P/P/L routine. Everything goes fine, but i was just thinking about something. I start every training with same order of exercises. I start every training with main, hardest exercises. So for example push day, i start with bench press, continue with overhead press...

BBforum5‎, 07-09-2021 10:22 AM
07-09-2021, 11:39 AM Go to last post
3 557

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