Post New Thread
Page 1 of 2 1 2 LastLast
Threads 1 to 25 of 50

Forum: Workout Programs

What workout is best for your goal?

Sub-Forums
Last Post
Threads Posts

  1. Post your workout journals online so others can see what you are doing and follow your progress!

    Forum Actions:

    Forum Statistics:

  2. Discuss Olympic lifting and your personal programs.

    Forum Actions:

    Forum Statistics:

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 07:27 PM
26 Pages
1 2 3 4 5 ... 26
02-24-2024, 09:54 AM Go to last post
775 1,155,157

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 07:00 AM
4 Pages
1 2 3 4
02-24-2024, 06:46 AM Go to last post
101 562,094

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 12:51 PM
25 Pages
1 2 3 4 5 ... 25
02-23-2024, 01:56 AM Go to last post
732 1,719,192

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 07:13 AM
35 Pages
1 2 3 4 5 ... 35
02-23-2024, 01:54 AM Go to last post
1,038 564,000

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 02:07 PM
104 Pages
1 2 3 4 5 ... 104
3,119 1,670,527

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 93,444

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 09:28 PM
365 Pages
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 3,664,211

How much volume for Naturals?

This is based on my experience with my training over 44 years. https://youtu.be/iWm_mSG9-A4 Other experience from folks certainly welcome.

coachcalande‎, Today 05:45 AM
0 27

Telegr::(@rubengrainger.) Where can I get DMT cartridges and vape pens in the USA?

::@rubengrainger.Signal/WHATSAPP +61(480)023-811 idges for sale online Vape and full 1mg cartridge. where / how to buy DMT carts, cart buy this DMT vape pens, 4 ACO / 5 MEO DMT. Available For Shipping Worldwide!!!!!! DMT Tags: best dmt vape pen, Buy DMT Cartridge Online, Buy DMT Powder Online,...

jac087‎, Today 04:24 AM
Today, 04:24 AM Go to last post
0 12

Telegr::(@rubengrainger.) Buy 5Meo Dmt Carts Online

::@rubengrainger.Signal/WHATSAPP +61(480)023-811 idges for sale online Vape and full 1mg cartridge. where / how to buy DMT carts, cart buy this DMT vape pens, 4 ACO / 5 MEO DMT. Available For Shipping Worldwide!!!!!! DMT Tags: best dmt vape pen, Buy DMT Cartridge Online, Buy DMT Powder Online,...

jac087‎, Today 04:22 AM
Today, 04:22 AM Go to last post
0 11

Every beginner thread at this point

We need a safe place to send beginners who don’t want to enter reality. Welcome to that safe place. Welcome beginner experts. See below. 1. You know more than the experts after watching Greg Douchette and Athlean X YouTube videos. 2. Your current training plan is awesome and we will not...

TAWS6‎, 10-15-2023 12:00 PM
Today, 02:59 AM Go to last post
19 1,276

Grade AAA+ Undetected Counterfeit money for sale online Whatsapp(+1)‪‪(803) 265-3481

Grade AAA+ Undetected Counterfeit money for sale online Whatsapp(+1)‪‪(803) 265-3481 | WHERE CAN I BUY FAKE UK BILLS IN ENGLAND £AU$€¥ | TO BUY THE BEST QUALITY UNDETECTABLE FAKE BANKNOTES ONLINE  KINDLY ORDER ON THE  WEB ttombradyscounterfeitinternational,com/ £AU$ $€¥ | WHERE CAN I BUY HIGH...

tombraddyy12‎, Yesterday 07:24 PM
Yesterday, 07:24 PM Go to last post
0 35

Grade AAA+ Undetected Counterfeit money for sale online Whatsapp(+1)‪‪(803) 265-3481

Grade AAA+ Undetected Counterfeit money for sale online Whatsapp(+1)‪‪(803) 265-3481 | WHERE CAN I BUY FAKE UK BILLS IN ENGLAND £AU$€¥ | TO BUY THE BEST QUALITY UNDETECTABLE FAKE BANKNOTES ONLINE  KINDLY ORDER ON THE  WEB tombradyscounterfeitinternational com/ £AU$ $€¥ | WHERE CAN I BUY HIGH...

tombraddyy12‎, Yesterday 07:23 PM
Yesterday, 07:23 PM Go to last post
0 33

Advanced Lifter Requires Workout Plan Advice

Hey everyone, I've been bodybuilding for 12+ years now and I've been using the same workout plan for nearly as long which is my own take on Jim Stoppani's Shortcut to Size. Usually staying in the gym for around 2 hours, taking my time to get every little bit out of my workout and going 4 days a...

megon12‎, 02-21-2024 09:22 AM
2 Pages
1 2
03-01-2024, 07:34 AM Go to last post
39 2,012

Need some advice please - best 3 day split?

Okay so I’m hoping you guys are able to help me. I used to train very frequently and would use the split of chest/tri - back/bi - shoulders - legs, rinse and repeat! However now I’m down to 3 days a week due to work commitments and it’s a little more difficult to split my time. I’m looking...

zacharygeczy‎, 02-29-2024 10:45 AM
03-01-2024, 01:07 AM Go to last post
5 346

Question did my trainer give me a good program?

I'm a male who's 5 foot 8 and around 148-150lbs. my goal is to build muscle and my current program looks like this: Monday chest and delts: Wide grip barbell bench press warmup set 1: 5 reps 75lb warmup set 2: 5 reps 90lb warmup set 3: 3 reps 105lb working set 1 10+ reps 115lb

Tybittz3‎, 02-27-2024 10:27 PM
3 Pages
1 2 3
02-29-2024, 11:22 PM Go to last post
69 1,737

All day labor + Workout

Hi everyone, I’m currently trying to build muscle with a new program. The thing is, I work at an Amazon warehouse full time. And am lifting boxes for 10 hrs on those days. Will this affect my gains? Will I need to eat much more protein, carbs, and fat to make it possible? I’m wondering if...

rnickel17‎, 02-29-2024 10:29 AM
02-29-2024, 11:03 AM Go to last post
2 230

https://www.********.com/protonketoacvgummies/

Proton Keto ACV Gummies have surged in popularity, especially among individuals adhering to the ketogenic diet or aiming for weight loss. These gummies are crafted to stimulate ketosis, a metabolic state where the body utilizes fat for fuel instead of carbohydrates. The recent endorsement of a...

karishjantiions‎, 02-29-2024 04:36 AM
02-29-2024, 04:36 AM Go to last post
0 199

Good 3 times a week strength/hypertrophy hybrid recommendations?

So I'm looking for a good mix between strength and hypertrophy that is a 3 day split. The reason for the 3 day split is fibromyalgia. I don't have the energy to go to the gym 5 times a week, and everything seems to hurt which is going to make going to the gym suck. Besides, my plan is to...

spawnofmcleod‎, 02-28-2024 04:31 AM
02-28-2024, 04:28 PM Go to last post
7 541

Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding - Level 1 Begginner workout

Level 1 Exercise Program Monday: Chest/Back/Abs Tuesday: Shoulders/Upper arms/Forearms/Abs Wednesday: Thighs/Calves/Lower back/Abs Thursday: Chest/Back/Abs Friday: Shoulders/Upper arms/Forearms/Abs Saturday: Thighs/Calves/Lower back/Abs Note on sets and reps: In the following program,...

caveman711‎, 10-04-2009 06:38 PM
2 Pages
1 2
02-27-2024, 12:43 PM Go to last post
31 113,275

The best training split you’ve never tried. Great for natural power building.

https://youtu.be/kuop-sZ4gdo There are many great training splits.This one has served me best over my lifetime. It’s flexible and easy to stick with and allows tremendous recovery even with significant intensity and volume.

coachcalande‎, 02-25-2024 03:30 AM
02-26-2024, 10:04 AM Go to last post
3 568

High bar squat form

I’m having trouble moving up in weight with high bar squats. My form must be off as my left hamstring hurts and prevents me from doing heavier squats. Any advice?

Pinter00‎, 02-25-2024 05:56 PM
02-25-2024, 09:17 PM Go to last post
3 382

Bored? Looking for a new program with common sense volume/frequency?

I finally have some time to type this up. After 20+ years of lifting I wanted to share what worked best for me as a natural. This program uses a middle ground, common sense approach in regards to training frequency, volume and intensity. Guidelines Basic H/L upper/lower 4 day split. All...

TAWS6‎, 10-22-2023 12:14 PM
2 Pages
1 2
02-25-2024, 07:59 PM Go to last post
32 13,807

Dumbbell Only Workout Routine for a 32 Year Old.

Hi guys, I only have access to dumbbells and I really want to build some size. I'm 5'10, 159lbs. Could you please point me in the direction of a suitable muscle building dumbbell only routine for a beginner. Thanks a lot. Mike.

Mikethemusicman‎, 02-25-2024 10:58 AM
02-25-2024, 11:56 AM Go to last post
1 402

Doing isolations straight after compound

So my arms have always lagged, and I’ve been poor at focusing effectively/properly on them. I do a 4 day upper/lower split and have added in an arm isolation day. Last couple of weeks, when doing a compound exercise (eg. Bench press), at the end of the set I’ll go straight into a set of eg....

jfdi‎, 02-21-2024 12:03 PM
02-24-2024, 02:52 PM Go to last post
4 702

Weightlifting for Health after 40

Hello, I'm 43 years old, ~230 lbs, 5'11", male. I've put on a lot of weight since COVID started (probably went from 200 to almost 250), being somewhat sedentary, enjoying a late night drink and snacking, and juggling 4 young kids. I don't really know how to fit the gym into my schedule, but...

DRB1980‎, 02-13-2024 02:35 PM
2 Pages
1 2
02-24-2024, 11:08 AM Go to last post
36 3,066

Heart beat after workout

Hi, when I weight traing my heart beat is too strong after around a period of 24 hours, I can´t sleep properly and lack a lot of energy during that period. When I´m training I feel good. I decreased the weight as much as I can to 7 pounds each hand doing mostly lunges, between 8 to 12 sets. It´s...

isand‎, 02-23-2024 05:40 AM
02-24-2024, 08:55 AM Go to last post
2 510

Unorthodox two a day routine

Previously I had a pretty successful legs/push/pull split going and was seeing good results. At the time, I worked from home and could sneak down to my basement for an hour and a half during my lunch break and not sacrifice any time with my family off the clock. Now, I'm back in the office and my...

hanzosbm‎, 02-12-2024 06:29 AM
02-21-2024, 02:54 PM Go to last post
8 1,168

Full Body 3x/Week

I have been doing this routine for about 6 months and I'm starting to see some nice gains, strength and size. I'm continually making tweaks here and there to make it more effective. Looking for input on which exercises to group together, and in what order. Here is where I'm currently at. ...

rdaled‎, 02-15-2024 01:18 PM
02-21-2024, 09:25 AM Go to last post
22 1,447

Review My program and recommendations

So for the past year and half I was training either 531 or bullmasstif but I feel I need a change and need to focus more on hypertrophy. I am not a beginner (in the sense that linear progression doesn't work well for me anymore) .. I looked through many workout programs for hypertrophy but none...

phoenix0096‎, 02-04-2024 11:42 AM
2 Pages
1 2
02-20-2024, 07:56 PM Go to last post
34 4,000

"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 08:03 PM
278 Pages
1 2 3 4 5 ... 278
02-19-2024, 06:26 PM Go to last post
8,318 2,634,045

In need of a short 30min daily workout gym routine

Hi can anyone recommend me a routine that fits these conditions? I have access to a small gym below my house 1. about 30mins 2. 5-6 days a week the routines that i have tried to follow so far are either too time consuming, or i get really fatigued by the time i reach day 3-4 I really want to...

InukawaKai1031‎, 02-09-2024 09:30 PM
02-18-2024, 02:59 PM Go to last post
4 1,714

Forum Information and Options

Thread Display Options

Use this control to limit the display of threads to those newer than the specified time frame.

Allows you to choose the data by which the thread list will be sorted.

Order threads in...

Note: when sorting by date, 'descending order' will show the newest results first.

Icon Legend

  • Contains unread postsContains unread posts
  • Contains no unread postsContains no unread posts
  • More than 50 replies or 300 viewsHot thread with unread posts
  • More than 50 replies or 300 viewsHot thread with no unread posts
  • Closed ThreadThread is closed
  • Thread Contains a Message Written By YouYou have posted in this thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts