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Forum: Workout Programs

What workout is best for your goal?

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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 07:27 PM
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Today, 02:39 AM Go to last post
447 182,024

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
20 Pages
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Yesterday, 03:09 AM Go to last post
588 177,882

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
159 Pages
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11-22-2017, 03:48 PM Go to last post
4,762 616,152

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
83 Pages
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11-22-2017, 10:45 AM Go to last post
2,487 563,835

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
21 Pages
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11-17-2017, 01:12 PM Go to last post
620 735,841

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 1,630,478

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 48,963

2 week bulk following with 2 week cut

I've seen this on the internet called bulldozer bulking system which says is backed by science and is the most effective cycle Is it actually better than other cycles?

SavinPerera‎, Today 03:07 AM
Today, 03:31 AM Go to last post
1 17

Another Foolish Program suggestion query

Hi Guys, Presently I am doing Push : Bench, Incline, Side lateral, Squat, Leg curl, Tri(2 excercise) Pull : Sumo DL, Pulldowns ( 6-7 sets ), BB rows, T bar row ( once in 2-3 weeks ), Facepull+Shrug, Lunges(1 set,V high volume), Bi (2 excercise) I do this 4 days a week. Sets are 3 unless...

akki21‎, Today 03:10 AM
Today, 03:10 AM Go to last post
0 15

Exclamation newbie Looking for basic Answers about program

hello, I'm A 18yo, 6'2. around 143.3lbs. And Bad english :P I've Started going to gym 4 Months ago through this program: 4 days week, chest=biceps.off. Back=Triceps .off. Shoulders=Forarms , LEGS=abs=LowerBack .off. So I've Got Some slow good Gains In Last past months with this program but not...

dirtynut‎, Yesterday 10:48 PM
Today, 02:54 AM Go to last post
2 85

Strength Training

Hey guys, I've noticed some bodybuilders train a body part twice per week and every 2nd day would be a strength gaining day and the other would be more reps/lighter weight then some do 4 weeks of 100% strength training then 4 weeks of lighter weight/more reps, which is recommended?

tarqil‎, Yesterday 08:39 PM
2 93

"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
212 Pages
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Yesterday, 10:57 PM Go to last post
6,359 922,065

Critique my program, please.

Stats: M23, 175cm, 74kg bodyweight. My program: PPL 2x/week - Pull A, Push A, Legs A, Pull B, Push B, Legs B, Rest, Repeat Progression for main lifts: SuffolkPunch guide: Quick and dirty guide to intermediate progression. Progression for accessories: Double progression. Other info: Arms and...

Benchmate‎, Yesterday 10:39 PM
Yesterday, 10:39 PM Go to last post
0 90

Program advice for ectomorph who can push himself into limit

Hi guys Yeah you might be laughed because of the title :D The reason of the title is that i have an motivation/free time to push myself into its limits to maximize my transformation progress firstly i have really bad genetics (thanx to dad) why i'm saying this, because my father was like...

SirMordred‎, Yesterday 04:30 PM
Yesterday, 09:53 PM Go to last post
15 196

FB or U/L ? - time restraints -

Due to my schedule I'm only able to workout monday, wednesday and thursday. Until now I used to do FB 3x a week with my third session on friday. I tried doing it on thursday but I'm not yet recovered well enough by then. Should I switch to an U/L split alternating U/L/U one week, L/U/L the...

Nelg1993‎, Yesterday 10:39 AM
Yesterday, 09:47 PM Go to last post
7 170

Very high metabolism looking to gain muscle mass

I’m 21 years old and I’ve been going to the gym everyday now for the last 3 months. I have been noticing some growth but not tons. I am 6’ 6” and 160lbs and I have a super high metabolism. No matter how much I eat I can’t gain a single pound. I am even up to 3000 calories a day and no difference....

Theman1711‎, Yesterday 07:40 PM
Yesterday, 07:53 PM Go to last post
2 88

What do you think about my strength program?

Day 1 Flat barbell bench 5x5 Dumbbell bench 5x5 Weighted dips 5x5 Squats 5x5 Leg press 5x5 Calf raises 5x5 15 minutes of cardio

littlefatweeny‎, Yesterday 03:25 PM
Yesterday, 07:05 PM Go to last post
4 141

Lower chest problems....

Hi everyone, I’m new on this page so forgive me if I lack any expected eticate.. I have been training consistently for about 7/8 months but I feel like I’m having trouble hitting / gaining size on my lower chest!! I’m doing decline barbell/dumbbell bench press as well as decline dumbbell...

superlucas‎, Yesterday 02:59 PM
Yesterday, 06:16 PM Go to last post
8 155

Post critique my program

Hey, i have been working out since last year but i actually started bulking and taking it seriously for the last 4 months (trying to eat on a surplus etc) but im following a custom program that i made which i try to focus on strength ... Its like a combination of 5 x 5 and push pull legs : Push...

Evan1999‎, Yesterday 05:36 PM
Yesterday, 06:03 PM Go to last post
2 129

Simple vs high volume??

Hi guys. I'm 20, 174cm and 72kg. I've lifted for 2.5 years but big 3 still sucks. Squat 75kgx5, sumo 70kgx5, bench 60kgx5, row 60kgx5, press 40kgx5. I'm doing Pull Push Leg 4day per week with rotation. Push day (example): Bb bench 3x6 Bb press 3x6 Db incline 3x8 Db bench 3x8 Db press 3x8...

Danielvn1997‎, Yesterday 07:42 AM
Yesterday, 04:42 PM Go to last post
9 216

Full Body 3 x a week - Feedback Appreciated

Hey guys, Looking for some feedback on my program here. I thinking of doing: Mondays: Weights Tuesday: Cardio Wednesday: Weights Thursday: Cardio Friday: Weights

AliAhmadNO‎, Yesterday 04:25 PM
Yesterday, 04:25 PM Go to last post
0 80

Program for general strength/novice Oly

I've been running SSNLP for a few months, until August I ran it faithfully. Since then I've hit a few sticking points, and I've accumulated some fat I'm not comfortable with so I modified it. Anyway, ideal or not my current lifts are: ~280x5 squat 340x5 deadlift (or 360x3) 230x5 bench 160x5...

cfreetenor‎, Yesterday 02:05 PM
Yesterday, 03:49 PM Go to last post
2 116

Joining Military -- Need Workout Advice

Hey everyone! My name is Jesse. This is my first time here and I have decided that it's best to get as much and any advice that I can from you guys as my life will be changing soon. In two months from today, I am shipping out to Air Force Basic Military Training. Here are my stats: Sex: M ...

Jesse1475‎, 11-08-2017 12:59 AM
Yesterday, 12:43 PM Go to last post
21 595

2017 Squat Challenge - Shooting for 110,000

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 04:43 AM
61 Pages
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Yesterday, 11:51 AM Go to last post
1,822 119,936

How easy should I go during my first week in the gym?

So back in 2012-2015 I used to go to the gym heavily, so I do know exactly what I'm doing, but during that time i was transitioning into a new career and moving in with my girlfriend working 12 hour shifts at a new job and I had to stop going to the gym because I had no more time, plus I was in a...

1upnick‎, Yesterday 07:43 AM
Yesterday, 11:45 AM Go to last post
3 142

Arrow Program advice

Hey, I'm new here. I wanted to ask if you think its good this program for a me (17 year old 1,78 meters 50 kilos). I'm trying to gain some mass. Day 1 Bench press 5 x 5 Shoulder press 4 x 8 Dumbell laying tricep extension 4 x 8 Tricep Dips 4 x 8 Core 3 x max Day 2

Calypso808‎, 11-22-2017 12:14 PM
Yesterday, 10:24 AM Go to last post
3 155

Chest and arm workout

Hi. I’m a skinny guy looking to add definition to my chest and arms. I have 10 kg (each) dumbbells. I don’t want to get obsessed so to speak and intend to drink more milk as part of the diet. I know all the forums say to be strict with diet etc. Do you think I will add some definition based on...

johnw12345‎, 11-22-2017 12:53 PM
Yesterday, 09:47 AM Go to last post
7 266

2 times per week Muscle group Workout

Hi, I want to ask you all your opinions regarding my workout. I started a new program 1 month ago that hits every muscle 2 times per week (except legs). The workout is: Monday - Chest + back + abs Tuesday - Shoulders + arms Wednesday - Deadlifts + Legs

bogdanfest‎, Yesterday 07:32 AM
Yesterday, 09:05 AM Go to last post
2 125

Question Athlean Xero...worth it??

Hi everyone, new here, so take it easy on me. Basically I started my fitness regime some 18 months ago or so. Originally weighed 167lb, which at only 5'4" made me quite overweight! I had tried to lose it many times from diet alone with no luck, but last year I decided to get the Focus T25...

Mario875‎, Yesterday 03:10 AM
Yesterday, 08:20 AM Go to last post
11 247

Unadapted spine, bones, ligaments etc question

Made a too wordy thread before.. 1) If I will train in gym without vertical spine pressure and a small amount of other spine pressure exercises, will my spine get fractures or be broken when I will lift some real heavy weight with vertical spine pressure after years of such training? When leg,...

johndoe14270‎, Yesterday 07:06 AM
Yesterday, 07:46 AM Go to last post
3 134

Talking Chest and shoulder routine - opinions?

Hi! I have been working out for years so not a total novice but needing advice. I am now trying to workout specifically for triathlon so after speaking with a strength and conditioning coach I am trying to target my chest and shoulders specifically as that's where I am disproportionately weaker for...

milktruck1986‎, 11-22-2017 09:06 PM
Yesterday, 03:27 AM Go to last post
1 182

Really need feedback on my new work out routine.

I am a 37 yo male with a history of injuries that restricts me somewhat in the gym, I will list them below before the program I have made and I would really appreciate any feedback suggestions from you guys. Want to start off by saying that I am not expecting anyone to give me medically sound...

enyaisrave‎, Yesterday 12:21 AM
Yesterday, 12:21 AM Go to last post
0 151

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