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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
92 Pages
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2,750 656,380

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
199 Pages
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08-12-2018, 01:36 PM Go to last post
5,951 780,404

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
26 Pages
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08-11-2018, 06:10 AM Go to last post
778 324,936

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
22 Pages
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08-09-2018, 05:02 PM Go to last post
643 842,616

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
18 Pages
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08-07-2018, 05:09 PM Go to last post
532 281,121

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
2 Pages
1 2
07-30-2018, 01:48 AM Go to last post
35 29,458

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 1,867,259

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 62,855

StrongLifts 5x5 - should I bulk from the start even when the weight isn’t challenging

Hi guys, I’m 26 yo, 168lb, 6’1” and a bit skinny fat. I’ve been lifting for approx a year but haven’t really made any gains as I haven’t been following a decent program. So this week I started StrongLifts. I’m 2 workouts in and enjoying it so far. However the workout is quite easy for now,...

gggjones‎, Today 11:28 AM
2 29

Strength/hypertrophy routine without leg day

Which routine can you recommend so I can do as many days as I want (usually 5 days). Starting with some strength exercises and ending with some hypertrophy ones. The strength exercises should be: squat, deadlift, dips, pull-ups, overhead press, barbell row. I don't want a day for legs only. If...

Darknesscrysis‎, 08-03-2018 12:28 PM
4 Pages
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93 2,165

"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
248 Pages
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7,427 1,161,780

German Volume Training

I'm looking for a simple workout routine to do in the mornings before work, about half an hour. would something like this be effective using gvt? monday: squat wednesday: bent over row friday: squat I dont have any huge goals, just looking to stay in shape and keep it simple but also want...

CasualGainz‎, Today 12:02 PM
Today, 12:07 PM Go to last post
1 25

Layne Norton PH3 Question

Quick question for anyone who's ran Layne Norton's PH3 before... When using BFR to train arms it has the following rep scheme- 4 sets, 20, 10, 10, 10 reps (30 sec. rest between sets) When doing these sets is it, Set 1- 20 reps Set 2-10 reps Set 3- 10 reps Set 4- 10 reps

gettinbrolic25‎, Today 12:03 PM
0 17

Marcy power rack workout.

Hi everyone I’ve got A Marcy-MD-8851R-Deluxe-Power-Weight I’m trying to find a work out that utilises all of the rack. I’m fairly fit I bike ride and I’m a plasterer. Just wanna put some defined muscle on. Thanks.

Weeks84‎, Today 11:33 AM
Today, 11:33 AM Go to last post
0 12

Honest advice with less flame please?

Hey there. New to the site. I know the workouts I’m about to post will be heavily scrutinized and that’s ok, its why I joined. I haven’t really looked up much for workouts and have always just done my own thing. But I think it might be time to get some advice. So I typically work out during...

95flex‎, Today 10:13 AM
4 111

Workout Questions

I made an account because I have some questions and you guys seem to know everything about this type of stuff. I am 5ft 10in and 184lbs. When I started getting back in shape and lifting and exercising I was 198. I've lost some weight and am bulking up muscle wise however I am still overweight and I...

mb05103‎, Today 10:36 AM
Today, 10:36 AM Go to last post
0 33

6 day upper lower program

I focus on squat more that deadlift and love 6 day per week training cause it’s what works for me. Love doing 5,4,3 for rep ranges. Just wondering if this is a good program to increase weighted pull up, squat, bench and Press Upper Monday - Bench 5x5 - Press 5x5 - Weighted Pull Up 4x3 -...

Novak435‎, Today 07:23 AM
Today, 10:03 AM Go to last post
3 108

Rear delt flyes in fierce 5 - why 15lb max?

Why does Davis suggest to not go over 15lbs per arm on rear delt flyes? Safety reasons? I’m currently on 15lbs. Should I just add a rep to my sets each week to progress?

blue4123‎, Yesterday 12:47 PM
Today, 10:00 AM Go to last post
14 313

Question looking for advice on how to get started

you all seem to know what to do so i came to you guys for help. i have been wanting to get muscular/big ripped not skinny ripped for the longest time possible. im 18 and ive decided to turn my dreams into reality but the thing is i do not know where to get started. I was 225 earlier this year but...

rse66‎, Today 01:07 AM
Today, 09:33 AM Go to last post
11 121

Workouts to Address a Painful Rhomboid

I've had off-and-on chronic pain between my left shoulder-blade and my spine for years - years of a desk job and carrying heavy backpacks with only one strap (don't do that, kids) have probably been the cause. I suspect that my left rhomboid muscles are the cause. For the last week, the pain has...

NamiestName‎, Today 09:32 AM
0 52

What is he best way to strengthen arms

I have lost a lot of weight and now I want to work on my upper body. Any specific equipment at the gym I should use ? Basically want to start by adding muscle and strengthen my arms.

jim1174‎, Yesterday 11:48 PM
6 228

Question Types of periodization?

What types of periodization would you guys think is better for hypetrophy between a periodization type that has you dropping volume and increasing intensity vs an periodization type that has you increasing volume then intensity? Like linear periodization vs double progression. Also what type...

MuayB96‎, 07-28-2018 05:36 PM
20 468

Exclamation workoit recomendations

im looking to get back into the swing of things so im looking for some recommendations on workout routines. im looking to add more muscle mass for next fee months then start to lean up afterwords . im looking for sort of intermediate level routines that will focus on each part of my body throughout...

krismoore‎, Today 08:22 AM
Today, 08:22 AM Go to last post
0 25

Functional Fitness Plan help

Hi all, so I've recently moved away from Karate and giving boxing a go. Really enjoying things so far but want to up the training at home (more fitness side that technique) SO was hoping for some help putting together a plan. My cardio sucks, which means I gas really easily - this needs...

Hudson1984‎, Today 08:10 AM
Today, 08:16 AM Go to last post
1 80

Upper-Lower 6 days a week with low volume per day

Hello BB Community, Wanted your view on doing Upper-Lower Split 6 days a week with low volume i.e. Upper: OHP 3x 6-10 BB Row 3x 6-10 Bench Press 3x 6-10 Dumbbell Curl 1x 8-12 Tricep Extension 1x 8-12

SantoshRaju‎, Today 02:35 AM
7 202

Thumbs up LOOKING TO GAIN MASS ... opinions??

I’m 5’8 180lbs. I’m just wondering if anyone has any good workout routines for building mass either their own or on BodySpace app, etc. I have decent size but I want to gain more mass before I cut.. any recommendations? Thanks in advance!

Mjmx94‎, Today 06:19 AM
4 123

Lightbulb Which set is better?

I'm currently focusing on building muscle mass (not strength nor endurance). I would like to ask should I work each set to failure or stick to the traditional 3x10. Take bicep curl for instance, the difference between the actual performance would be similar to the following: 3 sets of 10: 1st...

1155091615‎, Today 02:17 AM
3 127

full body twice a week - intermediate

Intermediate lifter looking for a full body routine twice a week due to time restriction and other interests (MMA, school, weekend labour). Want to hit the gym few times as possible while still take advantage of muscle synthesis 2xWeek. So I guessed that twice a week would suit me well despite the...

KottigainZ‎, Yesterday 05:01 PM
11 251

Lightbulb Beginner looking for some advice!!

Hello All, I have been lifting weights for quite some time as I played college baseball and sports my whole life, but once I got married and had kids things changed and I lost track of my fitness. I am now trying to get my self back into overall better shape and tighten and tone my body up. I...

bfangs‎, Today 05:36 AM
Today, 05:50 AM Go to last post
1 54

Critique my workout routine

Hey, I'm a beginner been training for about 2 month and I'm focusing solely on compound movements until I bring my strength up to a decent level. I'm skinny day at 196 lbs at 6 foot 2 and I'm currently doing a bulk and will think about aesthetics at a later date. Here's my workout routine : ...

safcpaul‎, Yesterday 08:39 AM
Today, 05:47 AM Go to last post
4 187

Review this program please.

Yo, I'm 15 (154lbs, 5 ft 6) MONDAY - CHEST, AND TRICEPS TUESDAY - FIERCE 5 WORKOUT A WEDNESDAY - BICEPS, AND BACK THURSDAY - FIERCE 5 WORKOUT B FRIDAY - CHEST AND BACK SATURDAY - REST SUNDAY - REST SATURDAY AND SUNDAY ARE NOT AN OPTION TO GO GYM FOR PERSONAL REASONS

CHESTDAYAMV‎, Today 02:44 AM
5 135

All Pro program, 2nd cycle, week 4. Over head press is rough.

Hello guys, I've been doing the all pro program. Seems to be a good fit for me. However, it seems like i'm struggling with the overhead press exercise. I really don't know why a lot of people say this program is too easy. I took my time finding out my 10RM and I must have gotten it down...

TheKid111‎, Yesterday 11:20 AM
11 246

Passive progressive volume

Does anyone do this in order to accumulate volume? 1 set of pull ups every day before sleep and increasing reps whenever possible or up until failure? Progressive overload applies, and ends up with 7 hard sets per week on top of normal training. And every day/week rep ranges change...

Egilren‎, Today 03:09 AM
1 107

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