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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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cchattong

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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sportymary1

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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 32 Pages • 1 2 3 4 5 ... 32	Last Post By Cermit View Profile View Forum Posts 03-17-2023, 03:49 AM	953	445,336
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 Charlotte35 View Profile View Forum Posts Visit Homepage 03-04-2023, 01:36 AM	757	1,048,854
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 ChrisOom View Profile View Forum Posts 03-02-2023, 07:37 PM	720	1,624,197
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 2020Wellness View Profile View Forum Posts Visit Homepage 01-20-2023, 06:49 AM	3,114	1,502,902
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	Last Post By AresM8 View Profile View Forum Posts 01-11-2023, 10:26 PM	89	491,744
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	Last Post By Lymnenews5e2q View Profile View Forum Posts 10-20-2022, 11:49 PM	1	14,872
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	71,155
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	3,357,339

How long after waking up is it "safe" to lift ? Im planning on starting up early AM workouts, waking up early and hopefully within 45mins-1hr of waking up im in the gym. I remember reading something about the spine and fluids, something about when you wake up youre spine is at a much weaker state for x amount of time. Is this true ? Fillip498‎, Yesterday 11:07 PM	Last Post By Fillip498 View Profile View Forum Posts Yesterday, 11:07 PM	0	29
I need a 3 day workout plan but… I am only available on Saturday, Sunday and Thursday. What body parts should I be doing for those 3 days? 5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%. What can I do to add muscle mass without gaining BF%. Note: I also practice Semen Retention... BB-Guy‎, 01-14-2023 10:40 AM 7 Pages • 1 2 3 4 5 ... 7	Last Post By BB-Guy View Profile View Forum Posts Yesterday, 04:06 PM	190	20,571
"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 275 Pages • 1 2 3 4 5 ... 275	Last Post By TAWS6 View Profile View Forum Posts Yesterday, 10:55 AM	8,233	2,356,263
Periodization a waste? For bodybuilding and now powerlifting!!?? What! https://youtu.be/Bqh4kwBLs1k Pretty good video of you’re bored TAWS6‎, 03-17-2023 09:45 AM	Last Post By TAWS6 View Profile View Forum Posts Yesterday, 10:21 AM	8	648
Where to add calisthenics in workout best? Hello, My plan right now is to do a PPL split (so 6 days per week) with strength first then isolations after. From my understanding this is the best method to build strength and grow muscles. My question is if I add some basic calisthenics (not weighted) to the mix, which order should my... migcab‎, 03-21-2023 08:34 AM	Last Post By GrouchyUSMC View Profile View Forum Posts Yesterday, 07:02 AM	3	177
Is it necessary to change routines ? IM training for long period of time but I dont look like that. I only lift compound movements so I was wondering when its time to stwitch to a split routine. Threads in this forum cant answer my quetions, thats why Im asking here. I was thinking about to switch to a push/pull/legs programme... Pyromane‎, 03-20-2023 08:50 AM	Last Post By paulinkansas View Profile View Forum Posts 03-21-2023, 02:35 PM	8	396
Push / Pull with same day legs while cutting Hi. I just started cutting and trying to create a workout routine which i would enjoy and wouldn't take too much time. I really like FBW and PPL but I don't like doing legs on a separate day. I am also not a fan of Fierce5. I'd prefer to train 4x per week. I customized a PPL which is more of a... magnumek‎, 03-21-2023 12:36 PM	Last Post By paulinkansas View Profile View Forum Posts 03-21-2023, 02:12 PM	1	160
Need a new program after stalling Hi everyone, New here and essentially still a noob in the lifting world. I've started training 2 years ago and kept using the same program, I know a lot of people will probably be aghast at the thought of sticking so long with one program but I'll give a bit of background. I never did any... Sptz‎, 03-21-2023 03:15 AM	Last Post By radrd View Profile View Forum Posts 03-21-2023, 04:23 AM	1	209
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Coach Calandes Torso/Limbs Powerbuilding split Looking for gains? Need a change? Dont want to be a slave to the gym but want size, strength and gains the natural way? This simple approach will pack on muscle, build strength and fill your sleeves. This is two parts bodybuilding and 1 part powerlifting. The split is based on training... coachcalande‎, 03-19-2023 03:51 AM	Last Post By coachcalande View Profile View Forum Posts 03-19-2023, 04:25 AM	3	338
The best foods to eat before and after a workout for optimal results Are you looking to improve your workout performance and results? The foods you eat before and after your workout can have a significant impact on your energy levels, muscle recovery, and overall fitness progress. In this article, we’ll discuss the best foods to eat before and after a workout to... sweatstrength‎, 03-19-2023 02:43 AM	Last Post By sweatstrength View Profile View Forum Posts 03-19-2023, 02:43 AM	0	257
Tips for staying motivated with your fitness goals Maintaining a regular fitness routine is an essential component of a healthy lifestyle, but it can be difficult to stay motivated over time. Whether you’re struggling to get started or find yourself losing steam, there are several strategies you can use to stay motivated and reach your fitness... sweatstrength‎, 03-19-2023 02:42 AM	Last Post By sweatstrength View Profile View Forum Posts 03-19-2023, 02:42 AM	0	214
The top 5 benefits of drinking green tea for your health and fitness goals Green tea is rich in antioxidants, which are compounds that protect our cells from damage caused by harmful molecules called free radicals. Drinking green tea regularly has been shown to reduce the risk of various chronic diseases, including cancer, heart disease, and diabetes. Additionally, green... sweatstrength‎, 03-19-2023 02:39 AM	Last Post By sweatstrength View Profile View Forum Posts 03-19-2023, 02:39 AM	0	243
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Gym Routine! Help Plz Hey guys. I’m a newbie here .I’ve recently came home 3 weeks ago from a 2 year prison term which only involved Calisthenics maybe for 1 ur of it. , inside I was just doing 10 sets of push-ups 1 set incl. 30flat push-ups 30 incl and 30 decline push-ups for a total rep 900. Every other day 10 sets of... dukehalimali‎, 03-18-2023 08:12 PM	Last Post By dukehalimali View Profile View Forum Posts 03-18-2023, 08:12 PM	0	252
Help with workout program, thanks Hello, this seems like a good place to post this question. Apologize for length and detail I only posted once on here years ago and got attacked for lack of detail. Looking for some help to find a program that works into my schedule and is most effective. Here's the details. I've been... timmyuser‎, 03-18-2023 12:05 PM	Last Post By TolerantLactose View Profile View Forum Posts 03-18-2023, 07:34 PM	6	424
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Workout tips and opinions Hi all. I’m a novice lifter (less than 6 months in gym) and I’m switching from a 4 days/week UL workout to a 3 days/week full body. I tried to build a workout in order to reach from 12 to 15 direct work sets for every muscle group. The goal is to build mass (hypertrophy). Muscle groups... zarka90‎, 03-16-2023 05:39 AM	Last Post By JhanDiana View Profile View Forum Posts 03-18-2023, 05:23 AM	17	842
Free apps for workouts? My wife is wanting an app to tell her what body parts to work and on what days. I told her just do PPL to make it easy and she just Bert stared at me. She wanted me to ask on here. I've told her I'd even help her, but she just wants something she can log into and check off each day. Is there... hendrixfreak70‎, 03-16-2023 12:18 PM	Last Post By hendrixfreak70 View Profile View Forum Posts 03-17-2023, 10:41 AM	3	393
Plateau Busting? What's the problem? Here's my current situation: - Lifted for a few years after college, got up to 183lbs at 14% - Stopped for like 8 years - Just got back in, exploded back up in weight due to muscle memory - In 5 months went from 158lbs back up to 190lbs at 17.5% - Now I can't get past 190 without just... thebeginning88‎, 03-16-2023 10:45 AM	Last Post By TAWS6 View Profile View Forum Posts 03-16-2023, 02:00 PM	3	655
Suggested changes to my routine? Hello all, I started going to the gym 3 days a week just for mental health and to gain some strength. I came up with a routine just to get me started and keep me motivated. It's pretty simple but I think it's unsustainable long-term. Now that I've been going to the gym for about 3 months I'm... FunxMed‎, 03-16-2023 12:02 PM	Last Post By FunxMed View Profile View Forum Posts 03-16-2023, 12:02 PM	0	326