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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 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
29 Pages
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08-04-2022, 10:57 PM Go to last post
851 362,087

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
25 Pages
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08-04-2022, 12:08 PM Go to last post
746 989,698

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
103 Pages
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3,087 1,421,490

Sticky Thread 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
02-13-2022, 12:55 PM Go to last post
0 6,555

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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697 1,552,762

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
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03-17-2021, 07:01 PM Go to last post
84 444,667

Sticky Thread 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
11-21-2018, 07:29 AM Go to last post
0 61,401

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 3,182,711

10 months of training but not much progress

Hi, I've been working out consistently for 10 months 3-4 days a week (day after the other). for the first month I did a full body workout then started stronglifts 5x5 for 3 months and gained strength but did not get any bigger so I switched to another program that I've been following for the...

msa7d‎, Today 12:05 PM
4 125

Madcow Advanced Routine programming

Hello, I would like to start a new Madcows routine - the advanced one beacuse I have good experiences with the internediate version. There is a spreadsheet on the liftvault.com My question is - Do I understand correct that after 9 weeks Im going to add just 2,5kg to my 1RMs? And by the...

Ivan091‎, Today 10:51 AM
Today, 03:22 PM Go to last post
1 108

I'm going to do Rich Piana's 8 Hour Arm Workout

WHAT IS IT? Every half hour, perform 4 supersets. Alternate between superset A & B every hour. After every Supserset B, drink one scoop protein shake, and eat one banana. Continue for a total of 8 hours, 64 sets of supersets, 200 g protein, 8 bananas. WHAT ARE THE SUPERSETS? Superset A...

Camarija‎, 08-05-2022 06:21 AM
Today, 02:29 PM Go to last post
29 1,277

My workout program

I'm a newbie in the gym, i wanted to go gym for 2 years, i'm gonna put my weekly workout program so y'all can say if it's a good program or no, i want a aesthetic body, i will take any good advices that i see, also sorry for my bad english i speak french lol Monday (Chest and back) Peck deck...

7Maxz‎, Today 10:50 AM
Today, 11:23 AM Go to last post
1 79

How many reps should I do for these beginner exercises?

I am very weak through years of sitting around without proper exercise. I want to start doing V-ups, bicycles, pull ups (negatives as I am too weak atm for proper pull ups), wide push ups and kettlebell squats. I can do all of these at home. I can add in others later but I have started with these...

reasonabled0ubt‎, Yesterday 02:36 PM
Yesterday, 11:47 PM Go to last post
2 184

How does this place feel about Reddit’s PPL routine?

I’m new to this place, thought I’d come here to find more resources about bodybuilding, fitness and whatever. How does this place feel about Reddit’s PPL routine? Any opinion? Good or bad? Is there a better option in the way of a PPL routine or just general bodybuilding? Any places in particular on...

afterbluegreen‎, 07-12-2022 12:35 AM
Yesterday, 01:27 PM Go to last post
10 1,322

Need the Right Program

I've been lifting for awhile but feel like I've never done things right since I haven't seen great results. There is a lot to blame and diet was one of them but I've never been on a proven program and had to modified ones to work with my equipment. In the past I'd either over train, not following...

pasty64‎, 08-07-2022 02:47 PM
Yesterday, 10:34 AM Go to last post
4 329

Thumbs up FREE 8 week power building programme

Hey guys, recently opened a gym and want to give out the best programming for building strength and muscle. Would love to give it out to some people for free and get their reviews on it.

PatrickWalsh‎, 08-07-2022 03:10 PM
08-07-2022, 03:25 PM Go to last post
2 165

How do you get really defined pecs while lean?

You know the pecs I'm talking about. Super defined under shadow in any lighting, the roll over on the bottom. I've been working on my pecs for a few months now. I'm seeing some acceptable gains but perhaps there is a quicker way. I'm 6'0, 180 lbs. I work chest every monday, wed, and fri. It USUALLY...

BigChuck888‎, 08-06-2022 10:20 AM
08-07-2022, 01:51 PM Go to last post
9 405

Less workouts same volume

Hi there! I am curious what would happen if you were to workout once per week instead of twice, but doubled the workout volume to ensure the same weekly volume was covered. For example instead of two days a week doing 4 sets of 10. If you did one day a week and did 8 sets of 10 or as close as...

Curtis611‎, 08-06-2022 04:06 AM
08-06-2022, 08:57 AM Go to last post
3 228

Question FB - from 3x to 2x per week

Hello, i need advice. I train classic fullbody 3x per week split, around 14 sets for main muscle groups and around 6-8 for small muscle groups per week. The thing is, im starting to be little bit short on time, i train around 1,5 hours every training and its little hard to me to do 3x per week...

Doomer33‎, 08-06-2022 01:50 AM
08-06-2022, 06:25 AM Go to last post
5 277

Poll Poll: Bro split Vs full body (ish)

Hi, I'm a jiu-jitsu hobbyist (blue belt) and I don't get enough time in the week to fit in more than 2-3 gym sessions on top of jiu-jitsu and other hobbies, family time, etc. I'm not proud to admit this but I follow a "bro split" workout routine consisting of: - chest and triceps - back and...

Mathew1994‎, 08-04-2022 01:26 PM
08-05-2022, 09:15 PM Go to last post
20 732

A question about adding Super Sets to Punisher Workout

Hello all! I need some feedback on a modification I'm thinking about making to the below workout plan from the smart people here! Little history, I followed this workout plan to the letter about 10 years ago when I had the time in my life and it was AMAZING and VERY effective. I lost fat and...

demosethenes‎, 08-05-2022 08:29 PM
08-05-2022, 08:29 PM Go to last post
0 192

Smile Modify Coolcicada's PPL program?

Hey:) So I've just started Coolcicada's PPL program and there are some parts I want to change. I want to focus as much as possible on hypotrophy, so would it be ok to drop the weights and add more reps for some of the exercises? I want to make all of the exercises fall between 10-15 reps since that...

ramizwebti‎, 08-05-2022 02:59 PM
08-05-2022, 06:21 PM Go to last post
3 283

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
1 2 3 4 5 ... 33
08-05-2022, 04:18 PM Go to last post
969 1,190,706

Hello everyone

I want to come on here and get some opinions review some from some valued members I'm a 45 year old male I'm about 5'8 180 lb I want to start working out again it's been about 13 years recently a few months ago I was diagnosed with the anxiety and depression because I lost my dog a few months ago...

Marcman1977‎, 08-04-2022 06:12 PM
08-04-2022, 06:56 PM Go to last post
1 245

Red face New tattoo advice?

Hello all. Last week I got a tattoo on my left trap. Since then I’ve switched to front squat, to keep pressure and friction off of the area and give it time to heal. I’m also going to do cable flys instead of bench for the same reason. How long would yall wait before getting back to...

qhall‎, 08-04-2022 09:46 AM
08-04-2022, 10:11 AM Go to last post
1 238

55 year old lifetime Natty 355x6 on SSB squats

New PR today. Check out the leg day attire! https://youtu.be/AP3-AUjcbHQ

coachcalande‎, 08-04-2022 05:24 AM
08-04-2022, 05:33 AM Go to last post
1 250

Help! Bench stuck at 65kg for months.

Hi, 19M and been training for 8 months now. I follow PPL progression and recently I hit a bench plateau I can't seem to overcome. I'm 6'3 and 88kg My routine on Push day: 4x8 BB press (I can only do 2x8 with 65kg and then drop to 62.5kg or 60kg) 3x8 incline DB press

mr173869‎, 07-26-2022 04:38 PM
08-04-2022, 04:23 AM Go to last post
20 1,343

Make long shifts easier?

So I work in a kitchen. I'm standing in place constantly, when I'm not doing that I'm doing heavy repetitive lifts or bent over a sink. Inevitably, 2 hours in I get slight back discomfort. That progresses through the whole day, until it's very uncomfortable 4-5 hours in, then it just gets worse...

Technoidy‎, 07-19-2022 05:53 PM
08-04-2022, 01:15 AM Go to last post
21 1,519

please help optimize my workout

hello, first post. im 45, 6'3, 205lbs, and trying to optimize my limited workout time to be the most efficient. im not trying to get huge or anything, i just dont want to become a overweight slob. currently im jogging twice a week (approx 10k each run) and also working out at home twice a...

hexfarmer‎, 07-23-2022 07:46 PM
08-03-2022, 02:54 AM Go to last post
3 730

This low volume split has been the only volume that seems to work?

I have done this same split with 10 sets a week, 12 sets a week, 16 sets a week per muscle group for months at a time even while bulking. I haven’t been able to make any progress with any of those volumes until I dropped it down to 6 sets a week, and now I’m making even better progress with the...

Animal2692‎, 08-01-2022 09:57 AM
08-02-2022, 07:53 AM Go to last post
10 824

full body plan for barbell and dumbbells only?

Hi everyone, I've decided to get back onto weightlifting. I have a fair bit of previous experience lifting however I'll be treating this as a novice. I have a bench, squat rack, barbell and dumbbells at home. I planned on starting a 4 day PPL routine however after reading the stickies it seems that...

mrvillicus‎, 08-01-2022 03:29 PM
08-01-2022, 03:29 PM Go to last post
0 316

Question I Need Help! Getting Back in After 8 Years!

I appreciate you taking the time to click this thread. Long story short, I haven’t worked out seriously in about 6-8 years since I got out of the Army due to leg injuries but I’m finally ready to get back into the swing of things. I am 5’4”, 128lbs, and have good genetics ( skinny, big...

DylanNeedsGains‎, 08-01-2022 12:48 PM
08-01-2022, 02:05 PM Go to last post
4 347

Post Need exercises for split

I’ve been going to the gym for the past few months with an experienced friend. I’m going to need to make my own exercise spreads very soon and need exercises for the following split: Chest & Bi Back & Tri Shoulder & traps Legs Repeat for 2 days then break I’m still rather new and i’m...

Ssudairy‎, 07-28-2022 06:42 PM
08-01-2022, 01:19 PM Go to last post
1 467

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