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Forum: Workout Programs

What workout is best for your goal?

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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
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2,391 499,836

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
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341 68,820

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
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Today, 02:18 AM Go to last post
3,383 473,660

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
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03-21-2017, 08:46 PM Go to last post
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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
12 Pages
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03-21-2017, 03:53 AM Go to last post
341 98,969

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 1,416,891

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 36,978

Looking to start a program and want some advice

I am an 18 year old male weighing around 180-185 lbs with approximately 20% body fat. I have been working out loosely over the past few weeks and have trimmed down a good amount while putting on a small amount of muscle. I am looking to start the program that I can follow everyday to keep cutting...

ASMahwah19‎, Today 01:52 PM
0 3

"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
152 Pages
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4,535 682,696

How long do you spend at the gym?

I go to the gym 5 days per week with each workout lasting between 2 and 3 hours. Is this a little too long?

kittoslade‎, 03-30-2011 11:04 PM
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Looking ahead (Long term planning advice for future programs)

So I like to look ahead in terms of planning and what I want to do ahead of time. Usually how I figure out scheduling and what not to fit whats best for me and my family. Therefore I'm looking at programs for when I go into a caloric surplus (bulk) and suggestions by any of you. I've found a liking...

Metalmank‎, Today 01:30 PM
1 46

PPLPP opinion/suggestion?

Hey so I got the PPL routine but changed it around to fit me, as its hard to squat/deadlift/bench at my gym. Would like to know if this is somewhat acceptable and balanced PPLPPRR routine- (only legs 1 times a week due to being lazy and not big fan) ////= if first exercise is not available then...

zorrocat1998‎, Today 09:31 AM
10 212

Training 6/8

Hello to everyone I'm working in cycles, so my week has 8 days and it's constantly shifting. Can you help me with a split? I want to work out 6 days and rest 2 days. What is the best way of managing all of this? I would also like to exercise each muscle part at least 2 times through this cycle....

elvisbeamout‎, Today 11:26 AM
5 113

Critique this Routine

Workout A Squat 3x5 Bench press 3x5 Barbell Rows 3x5 Romanian DeadLift 4x8 Planks 3x30s Workout B Squat 3x5 OHP 3x5

Josh1876‎, Today 12:29 PM
1 78

Working Out Muscle Group Per Week

For the past year, I have been following a 5 day-split working each body part individually, such as: Monday-Chest Tuesday-Back Wednesday-Legs Thursday-Shoulders Friday-Arms I read that muscle protein synthesis lasts only 24-48 hours after your workout, even if soreness persists. I was...

Felonies‎, Yesterday 05:21 PM
14 290

What routine did you use as a beginner?

Since the narrative around here is full body x3 a week programs such as SL 5x5 or ICF. I'm wondering what did all you who recommend these programs as beginners did as beginners. I'm not saying these programs are bad for beginners bc I'm a beginner my self and I'm currently on one.

Josh1876‎, Yesterday 04:56 PM
Today, 12:09 PM Go to last post
14 356

Workout routine

Well it's been awhile. I've probably haven't worked out since last June due to a promotion at my job and was very stressed out learning my new position. Well I want to get back in it. Started feeling weaker and my cardio is crap. I work 12 hour shifts and I'm on my feet most of the 12 hours. My job...

Kitttransam‎, Today 11:53 AM
0 38

Smile Found this after doing some searching

https://www.bodybuilding.com/fun/jeff1.htm What do you guys think of this style of training

Adi2008‎, Today 08:40 AM
5 158

Doing Trap Exercises?

Right now I'm running a Push/Pull/Leg Routine and currently not doing trap isolation movements like shrugs. I was curious if anyone does strictly trap movements or is Bent Rows working the traps enough?

fairbjosh‎, Today 07:22 AM
Today, 10:36 AM Go to last post
3 114

Moving 225 bench to 315

Hey so I have taken a serious interest in lifting in the past 6 months and have boosted a bench of 135x10 (anything over 10 was pretty tough) to 225x5. ((Barbell)) Im 5' 8", 165 pounds, 20 years old, and am looking to boost my bench to 315 and then so on. But I always kinda just hit the gym on...

CrazyZachAttack‎, 03-24-2017 11:38 PM
Today, 10:32 AM Go to last post
24 548

Variococele workout

Hey everyone. I've been diagnosed with a variococele a few days ago and of course it made me scared. From what I've heard working out with heavy weights can make it even worse. But I don't want to become a fat **** because of it. I'll probably get surgery for it in 3 months but it's not certain....

PEfanCZ‎, Today 09:59 AM
1 52

Dirty Bulk: Eat alot= get fat, Eat alot + Lift 5 days a week= Gainz?

Before everyone calls me dumb and rages, I know I am oversimplifying it, but isn't this really the essence of a dirty bulk? If you were dirty bulking, could you technically eat 5 slices of pizza (1500 calories approx) by yourself everyday, get the right amount of protein and fiber through other...

SoAs22‎, Today 08:48 AM
Today, 09:51 AM Go to last post
2 85

Hey can you guys help out a beginner?

Hey guys thanks for stopping and looking at my thread....anyhow I am an 18 year old high school senior. I weigh about 155ish and am 6ft tall....I don't like being skinny and I want to put on like 40-50 pounds asap. I realize that takes time but I was just wondering if you guys could look at my...

CletusMaximus‎, Today 06:00 AM
Today, 09:08 AM Go to last post
5 145

What to move onto from shortcut To size ?

Been lifting for almost 3 years. First two years felt like a waste as I was stubborn and stuck to a crappy self made routine. I've been on sts for 2 12 week runs and I've finally made some progress. Now I'm trying to figure out what else to look at. A few people told me to check out layne Norton...

truth223‎, Today 07:17 AM
Today, 08:07 AM Go to last post
2 100

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
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Minimalist at-home training program

Hi. I am looking for a minimalist at-home training program. I am a beginner/ectomorph (186, 80kg). I have an adjustable bench, two loadable dumbbells, one barbell, some weights (around 80kg together) and one kettlebell. This is my (three days a week) 5x5 full body training program: 1) goblet...

MiBro‎, Yesterday 05:45 PM
2 131

Lifting help

Hey everyone new member here. Just want to give some info on my history I have worked out off and on for about 10 years, I've had trainers throughout the years as I was a competitive hockey player in my days. I just turned 30 and am back strong at the gym. Now I want to know if anyone has any...

RyJoe999‎, Yesterday 07:13 PM
4 949

need a workout program

why now i cant go to a gym. i need to find a program that i can do without any equipment.

Super4goku‎, Yesterday 01:53 PM
2 965

Questions about my workout routines.

Just recover from sickness and this plan is made around my max limit. Im doing this at home, so i dont have any big machines. My routines: In attachment. Workout content: I do until muslce failure each set and 60sec rest between set. ● Abdomen - Various type of planks, crunch 30sec, situps...

SkyVongolaPrimo‎, Yesterday 07:54 PM
1 918

Texas Method

Can I replace squats with sumo deadlift as my gym doesn't has a squat rack

Torqueindian‎, Today 02:06 AM
1 1,053

Arrow Bodybuilding and periodization?

Right now im doing phat and just add weightes when i reach the top rep range, basic linear progression, and it works and im getting stronger... My question is, at what point is periodization needed? or is it even needed for a bodybuilder?

philip750‎, Yesterday 05:22 PM
1 151

Exclamation Opinions on my Upper/Lower Split for Strength

Hi guys, would like to hear your feedback on my upper/lower split. The main focus is to gain strength, but there is some hypertrophy/accessory work as I will be in a caloric surplus. I understand that there are 'proven' upper/lower splits out there (Like Candito's etc) but none seem to be what I'm...

gunnercj‎, Yesterday 06:08 AM
Today, 12:35 AM Go to last post
7 1,475

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