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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 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 08:53 AM
220 Pages
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6,589 856,844

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
19 Pages
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12-08-2018, 07:48 PM Go to last post
562 325,001

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
94 Pages
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2,816 697,825

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 07:55 AM
28 Pages
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11-28-2018, 09:53 PM Go to last post
836 386,795

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 to 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 1,669

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
2 Pages
1 2
11-19-2018, 08:39 AM Go to last post
48 51,145

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
22 Pages
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11-12-2018, 01:30 PM Go to last post
656 887,152

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
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04-19-2016, 01:44 PM Go to last post
10,927 1,976,452

Arrow HIIT Cardio Weekends?

Does doing HIIT Cardio on weekend (Sat,Sun) have any benefits? (no workout) or should it be added to a workout day? And how many times a week?

Ram132G‎, Today 07:47 AM
Today, 11:29 AM Go to last post
4 106

Cardio with bench press?

Is it ok to put light weight on a barbell and start lifting for 10 minutes straight instead of boring running?

builda123‎, Today 10:49 AM
Today, 11:27 AM Go to last post
3 55

What do I do?

I’m eating 4000 calories a day and gaining slow. Not currently working out but I don’t know what routine to do. Starting strength , split , push pull? I’m sick of being small in height and weight I need help

TheSoonToBe‎, Today 07:58 AM
Today, 11:21 AM Go to last post
7 106

Alright guys, back here again. Why in the world are my lifts still barely progressing

It’s been a while since I posted here. Last time I posted I was having the same problem with progressing and I was told to eat more to gain weight as well as sleep and I’ve been doing just that. I’m 145ish, 5’8”. I’m 2 solid weeks into my lean bulk so far at 2600-2700 calories a day as well as...

Animal2692‎, 12-09-2018 04:31 PM
2 Pages
1 2
35 768

Question which workouts for poor nutrition

Most of the programs I've seen have more protein than my diet, so is there a program that is suitable for low-income people? I often think that with a protein diet that is not enough, just exercising your thigh, chest and back, it will grow bigger than practicing it with all muscle groups. For...

davidcherm‎, Today 09:06 AM
Today, 11:02 AM Go to last post
6 106

Can I run Canditos Advanved 9 week Squat program and Advanced Bench program at once?

I have ran Canditos 6 week program twice and seen good gains in deadlift but almost nothing in squat and bench. I’m wanting to change it up and was wondering if it’s feasible and beneficial to run his Advanced bench and squat programs at the same time. I would do double days, go to the gym first...

jacoberger‎, Today 10:41 AM
0 43

New review and meta-analysis by Schoenfeld & Krieger on frequency (controversial!)

Dr. Schoenfeld confirming what the bros have known all along?? Thought I'd share it here, would be curious to hear everyone's thoughts (Suffolk have you seen this?) https://www.instagram.com/p/BrAYpxaF5Gm/

Luca2‎, 12-08-2018 03:59 PM
3 Pages
1 2 3
Today, 09:30 AM Go to last post
66 1,398

Simple Push/Pull/Legs

Hey, guys, I'm coming of 4 day split, which didn't really liked, because there was a lot of fluff of pump exercises, which have done nothing to my gains and my progress. I'm thinking of doing something much more simple, and focus just only on 2-3 exercises per workout. I know some people would say...

jason113‎, Today 05:19 AM
2 111

New 3 Day Routine

Hey everyone. Been browsing this site a ton for several months but this will be my first post (don't grill me too bad). I'll start with a quick background on me. I'm 29 years old, 5'7" tall. I worked out in college but never had a solid plan, my diet was terrible, and I mostly neglected my lower...

brant89‎, 12-05-2018 11:06 AM
Today, 09:03 AM Go to last post
20 475

Critique my push pull legs

My main concern is overtraining chest and legs. And I’m worried that I might be under training biceps triceps and shoulders. I'm also not sure if I'm training abs and back correctly. Push pull legs 1-2 day rest b/w each day Day A: push + conditioning Day B: pull + abs Day C: legs Each...

ashyum‎, Yesterday 03:32 PM
Today, 09:03 AM Go to last post
4 181

Honest opinions on my current workout program?

So basically I just want to really up my strength and size. I’m currently training full body 3x a week. This is what I’ve been doing: Workout A: Bench Press (5x5) Squats (5x5) Deadlifts (5x5) Barbell Rows (5x5) Workout B: Overhead Press (5x5)

Lukef139‎, 12-09-2018 09:04 PM
Today, 07:48 AM Go to last post
6 290

Talking Workout Program Advice

Been doing a pull/pull/legs workout (5 days a week) for sometime and was on a 2 month cut with it as well. Im planning to start on a new program, (when im starting my new bulk next year) and was thinking of "The Viking's The Bare Bones Series" My goal is to increase in size. Is it ok to do another...

Ram132G‎, Today 05:47 AM
Today, 07:43 AM Go to last post
2 101

Back after 3 months

So guys basically I posted here 3 months ago about lack of progression due to being inconsistent and thankfully I got great feedbacks from you . After runnig Phark's GSLP for 3 months , my lifts ( 1 RM ) : Squats : 305 Bench : 200 Deadlifts : 305 ( sumo deadlifts and taking it easy due to...

ashhabah89‎, Today 02:00 AM
Today, 07:04 AM Go to last post
2 137

Help with training for police test

Hi! I'm new here and have a problem. I'm training for police academy entrance test, here are the requirements: -Pull ups: 4 reps to pass, 16 reps for full points. I can currently do just 4. -Bench press: 19 reps with 65kg for full points, I can currently do 14 reps. -1.5k timed run: 7min to...

ThatFinnishGuy‎, Yesterday 01:05 PM
9 274

Question Review my routine?: Muscle Gain with Weight Loss (and use of IF)

Hello all, I am trying to lose some weight (or flab) while attempting to gain a bit of muscle. I've read articles that suggest a noob, like me, can potentially do both at the same time if eating at a Calorie Deficit (source: google). My own Fact Sheet: --Male, 6'1", 190lbs. My Routine:...

Tango16Actual‎, Yesterday 02:27 PM
4 159

Would I make progress on F5?

Hey guys would I make good progress on F5 withmy current stats? Height - 5”6 Age - 22 1RM Squat -135kg Bench - 90kg Deadlift - 170kg OHP - 62.5kg

Harrryyy‎, Yesterday 12:06 AM
16 474

Working out every other day. Still as effective?

Hey bros, Due to me having a weird schedule, I'm only able to lift every other day and very rarely can I do consecutive days. So I basically get in 4 workouts a week. Currently the main goal is to gain mass and I'm trying out the Power/Hypertrophy type workout (similar to Layne Norton's) but I've...

viennafat‎, 11-23-2010 09:22 AM
13 17,046

"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
257 Pages
1 2 3 4 5 ... 257
7,700 1,250,382

Question Gain size & lose weight as newbie never lifted before? This a good program?

I been reading doing a lot of research put this program together, wondering if I could gain size while doing this to lose weight at the same time? I dont need alot of size I am pretty big already people already think i work out or that i'm military when I don't and I am not. My goal is to be 10%...

brubash‎, Yesterday 01:10 PM
Yesterday, 10:24 PM Go to last post
5 263

Min. RPE for progress, plateau, overtraining?

Hi guys, so I have been working out for over 2 years but it seems my progress has been stalling (improving in a really slow rate) for a long time. I feel quite tired even on my off days, prefer not going out and staying in bed on weekends due to these reasons. I am in a slight caloric surplus I...

666dodik666‎, Yesterday 02:22 AM
Yesterday, 10:18 PM Go to last post
9 289

Pretty Confused

I am 20 years old and wanted to rebuild my body. I am 5'10 inches tall. At 18 I hit a high weight of 220 pounds. I went through a year-long cut of doing a lot of running and now currently at 170 pounds. I am currently in my third month of weight training. I am doing 3 days a week consisting of...

kanjinator‎, 12-08-2018 09:41 PM
Yesterday, 10:04 PM Go to last post
7 336

Question Suggestions on upper/lower

Need some help. I work 24 hours and then have 2 days off. Want to try an upper/lower split. Should you have 2 days off on occasion? Any suggestions would be great.

Medic303‎, Yesterday 07:08 PM
Yesterday, 09:19 PM Go to last post
2 141

Body beast?

Do the home fitness workouts like p90x and body beast compare to your own, freestyle workout?

Hugz123‎, 12-07-2018 01:44 PM
Yesterday, 06:47 PM Go to last post
13 387

5 Day Split Working Each Group 2x?

Beginning next year I want to move into a split routine as I feel it's more effective than working singular muscle groups individually per day. I'm a serious hard gainer when it comes to my chest, so I want to make sure to work it at least twice per week, but I haven't found any 5 day splits that...

zmud12‎, Yesterday 03:53 PM
Yesterday, 05:17 PM Go to last post
5 134

Question Is that good?

Upper/Lower split, 4 times a week, training for mass. What do you guys think? Upper body A Pull ups 4×6-8 Shoulder press 4×6-8 Seated row 4×8-10 Bench press 4×6-8 Pec Dec 4×8-10

TheBeastHimself‎, 12-08-2018 04:28 PM
Yesterday, 05:05 PM Go to last post
19 619

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