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Forum: Workout Programs

What workout is best for your goal?

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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 2,850,075

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 1,233,705

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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Yesterday, 05:36 AM Go to last post
968 1,025,655

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
709 848,327

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 1,399,076

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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Yesterday, 07:31 PM Go to last post
490 145,502

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
1 2 3
03-17-2021, 07:01 PM Go to last post
84 355,124

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
9 Pages
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07-28-2021, 07:52 PM Go to last post
260 81,370

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
5 Pages
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Yesterday, 05:04 PM Go to last post
123 19,589

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 11,905

Can someone rate my Push/Pull split?

Hi, I've been lifting for 3 years and I was wondering if I could get some feedback on my Push/Pull split. I've set it up similarly to a PHUL split. So far, I've been liking the results but I was just curious if there were any major holes in my programming. Push (Intensity) Overhead Press (3 x...

Zhaloog‎, 07-24-2021 08:03 PM
2 Pages
1 2
07-28-2021, 07:55 PM Go to last post
51 2,304

Helms-inspired 5-day full body routine

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

RapidFail‎, 03-04-2021 05:10 AM
2 Pages
1 2
07-13-2021, 09:50 PM Go to last post
47 6,961

Question Full body workout only dumbbells?

I’ve decided to start working out regularly and I wanna get serious about it. I’m looking for a good full body workout program, and the only equipment I have are dumbbells. I’ve found some exercises to do, but here’s what I really wanna ask: Let’s say that I have two different exercises in my...

Simsimilla‎, 12-15-2017 01:28 AM
2 Pages
1 2
07-26-2021, 08:08 AM Go to last post
41 5,971

I might be getting weaker, what should I do?

2 days ago I was able to do: 2 sets of 12 proper pressups 3 sets of 6 girl pressups ------------------------------ Today I seem a bit weaker 1 set of 12 proper pressups

ken979‎, 07-25-2021 11:56 AM
2 Pages
1 2
07-28-2021, 07:50 PM Go to last post
31 1,335

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 2,124

Need help with push pull leg split. New Gym, no personal trainers.

Hi guys, I've just signed up to a new gym but because they are so new currently they do not have any personal trainers. I'm in need of some advice in terms of creating a workout routine. I'm a complete beginner but did do an 8 week challenge course last year at another gym briefly. It's...

Ludda91‎, 07-08-2021 06:28 AM
07-10-2021, 04:48 PM Go to last post
26 1,772

4 day split

Hey everybody, I've been working out for years. Lately I have mostly worked out PPL 4 times a week, but my upper body got somehow small and weak from it (especially arms and shoulders). My hormones are also messed up so i wanted to try split system. A few years ago I trained with split system and...

lauriestrode‎, 07-02-2021 06:42 AM
07-13-2021, 02:00 PM Go to last post
21 2,208

Is my strength program good for a natty?

Hi guys, when i hit the gym, i do a 5×5 program with just 1 lift a day. Mon : weighted pull up Tue : Overhead press Wed : squat Thu : weighted pull up Fri : Overhead press Sat : Deadlift Sun : weighted dips

Kaizenfr‎, 07-13-2021 08:09 PM
07-19-2021, 01:21 PM Go to last post
20 1,481

Is incline press useless?

Debating on scrapping this exercise. I have a love/hate relationship with it. I prefer bench,cgbp and even decline. Am I going to miss out if I don’t do it? I do ohp as well, which is prob my favorite press atm. Thinking of making my main chest exercises for now bench and weighted dips

Ondle‎, 06-21-2021 10:44 PM
07-01-2021, 06:40 AM Go to last post
19 2,299

Progression schemes for hypertrophy?

For you guys who train only for hypertrophy, how do you program progression? Right now im doing RP style volume ramping, really liking it so far, but wanted to see what others do for inspiration.

philip750‎, 07-12-2021 03:35 PM
07-18-2021, 06:06 PM Go to last post
19 1,879

Poll Poll: Strength or Physique: which is more desirable to you?

Having read these forums for years, it seems that there are two major camps of goals by which subjective success is evaluated: strength itself, and an aesthetic physique. Of course, to some extent both are universally desirable, but nevertheless a conspicuous premium seems to be placed on one over...

EliKoehn‎, 07-17-2021 06:38 PM
19 1,337

Bench stalling even after deload

A week or two ago I made this thread: https://forum.bodybuilding.com/showthread.php?t=180326943&p=1641782473#post1641782473 In it I describe how I am stuck at a 170 lb bench press. I took the advice in the thread and decided to take a week off from the gym. I got back in today and felt great,...

MisterNoGains‎, 07-06-2021 01:05 PM
07-14-2021, 10:15 PM Go to last post
18 1,899

Workout program with no overhead pressing/pulling?

Pretty much thinking I’m gonna have to at least take a good break from all overhead stuff for a while. I had an impingement develop, got a steroid shot, did the rehab and eased back into things for over a year. Now that I’m going heavy again, I’m getting a klunk in my shoulder when bringing my...

fuckinright‎, 07-05-2021 04:57 PM
07-11-2021, 05:51 PM Go to last post
15 1,559

What do you think of my push/pull/legs split?

Hello all, I've been training for a few months now and I've really been enjoying it. Currently, I'm doing some upper/lower split but I want to do a PPL split, as I think I'll enjoy that a lot. So I've kind of made my own workout. What do you guys think? I want to follow this plan for a long time....

Despaxir‎, 07-12-2021 04:17 AM
07-19-2021, 03:15 PM Go to last post
15 1,319

Considering switching to a higher volume, lower RPE phase for a while... thoughts?

It's been about two years since putting the emphasis on volume and variations in my training, having anchored the majority of my training on barbell compound lifts at a relatively high RPE and low rep range, for the most part, for over a year now. While I do not regard this as having been a bad...

EliKoehn‎, 07-26-2021 07:53 AM
07-27-2021, 10:07 PM Go to last post
14 913

Do the same weight increment increases get easier as you get stronger?

My lifts have been going up very well and consistently. Now that I'm stronger than before, I noticed that the increments I've been moving up by are becoming a smaller percentage increase. For example, when I took my squat for 3x5 from 185 to 195, it was a 5.5% increase. Now I'm getting ready to...

Animal2692‎, 07-16-2021 06:48 AM
07-18-2021, 06:02 PM Go to last post
14 1,025

Four months of weights and bulk-up. Got smaller. What happened?

44. New to weights. In January I hired a trainer for a bulk-up program. Started out at 148 lbs, 133 lbs lean. Was hoping to get to 165. Did four months of 3500-4000 cals a day, 200 grams protein, supplements, creatinine and heavy weights 2-3 times a week. Stuck with it. Discipline and...

KarlHavoc‎, 07-10-2021 06:49 PM
07-21-2021, 08:27 AM Go to last post
14 1,658

Best protocols for strength?

I understand muscle mass will always be the determining factor for how strong you can get, but in order to maximize the strength for your build what are some effective training protocols? To my understanding, frequently performing 1RM’s and high volume, low rep, low RPE sets (speed work?) seem...

dairycorncarne‎, 07-13-2021 07:53 PM
07-14-2021, 05:01 PM Go to last post
13 1,186

Done the ICF 5x5 routine for 12 weeks. Now what should I do?

Hello everyone. I’ve done the ICF 5x5 routine for 12 weeks now but what should I do now? Should I carry on doing the same workout or should I try another routine? I’m still a beginner though so I’m not sure what to do

AKKAL‎, 07-12-2021 09:09 AM
07-12-2021, 01:39 PM Go to last post
13 969

Need Little Help on 6-DAY Split

Hey all, hope everyone is well. Need some advice here. I am working 1 body part a week and working out 6 days a week. I am looking to work body parts TWICE a week. Any advice on split? Below is what i was thinking Monday-Back/ Shoulders Tuesday Chest /Arms Wed-Legs/Abs Thursday-Back/Shoulders...

FlexITFitness‎, 07-22-2021 05:02 PM
07-23-2021, 10:27 AM Go to last post
12 697

Deadlift question

I've set up my own upper/lower split and due to injuries and personal preference, I am including many deadlift movements. Namely: Conventional, Sumo, Snatch grip, Romanian, Power cleans Are there any exercises to "counter" these? For example, the barbell row and bench press balance each...

Sun tzu‎, 07-18-2021 09:01 AM
07-19-2021, 01:31 PM Go to last post
12 732

Question Stalling deadlifts on Starting Strength

Hello everyone, I started starting strength around 2 weeks ago. Following the starting strength philosophy I should increment the weight on the deadlift every time I lift. Today my form on the deadlift severely deteriorated and I wanted to know what I should do. My lower back was rounding, I let...

NoobyLifter‎, 07-16-2021 08:25 AM
07-17-2021, 12:38 PM Go to last post
11 889

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