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Forum: Workout Programs

What workout is best for your goal?

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    4,075 62,418

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
151 Pages
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4,523 586,939

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
19 Pages
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Today, 07:18 AM Go to last post
545 152,187

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
21 Pages
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613 717,621

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
14 Pages
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09-19-2017, 07:48 PM Go to last post
407 163,384

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
82 Pages
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2,444 549,288

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 1,582,675

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 46,014

Stupid Quick Question

I used to run Fierce 5 Intermediate Upper Lower, but now, I have basketball practice and vertical jump training on Tuesday and Thursday nights. Basketball is my priority and the coaches are scoring performance everyday so I would prefer to not workout on the same days. How should I form my workout...

zthach4881‎, Today 06:46 PM
0 37

Quick question

I workout three days a week. So MWF. Missed wednesday due to exams and couldn’t make it up on Thursday. It’s Friday tomorrow and I have time. Can I do Friday and Saturday and just have Sunday as a rest day? I run Fierce 5.

FalseMortal‎, 09-21-2017 11:57 PM
4 186

Workout for mass? (begginer/intermediate)

Hi I am relativaly new to lifting and wanted to know if this routine is ok for building muscle. I work out three times a week with at least a days rest between workouts 1) Squat Bench press Pull up Incline Dumbell press Flyes 2) Deadlift

SALOCIN96‎, Today 03:22 PM
Today, 06:07 PM Go to last post
3 127

Question Your toughts on Buff Dudes Bulking plan program

I want to know what you guys think about this program made by buff dudes for a intermediate lifter as a goal add muscle and strength. It's consisted of 6 phases alternating beetween strength gain and hypertrophy. here is a link of the pdf file of the program , check it guys please and give...

rishy10‎, Yesterday 09:18 AM
Today, 06:01 PM Go to last post
5 215

Losing small belly but gaining muscle help

I am 54 and started working out. My body takes to it well.i need to do two things 1 lose a small belly I have 2 bulk up and gain muscle I have a small pot belly and I need lose it. It is going away over the past 5 weeks. I also want to gain muscle and mass. How do I do both at the same...

garyis01‎, Today 05:19 PM
Today, 05:19 PM Go to last post
0 93

Talking Newbie looking for guidance on programme

Hi all, So I joined a gym for the first time in a couple of years and started going in August. My stats are: 168cm Female Late 20s Sedentary job Have always been involved in sport of some form but only about once a week

saily48‎, Today 04:07 PM
Today, 04:07 PM Go to last post
0 88

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): http://forum.bodybuilding.com/showthread.php?t=170072913 2015 (112,995): http://forum.bodybuilding.com/showthread.php?t=165798171 2014...

JustBulk‎, 12-31-2016 09:48 PM
35 Pages
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1,048 127,254

2017 Squat Challenge - Shooting for 165,000

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 03:43 AM
53 Pages
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Today, 03:10 PM Go to last post
1,587 109,269

Positive Change in Physique in 2 Months?

So I had this pact with my friends that we'd have a positive change in our physique by December (I know 2 months is literally nothing..but I suppose at least a step towards improvement) Thing is, I'm just really confused as to what direction I should be taking. I'm male, 5' 3" at around 104lbs...

Blox5000‎, Today 12:25 PM
Today, 01:00 PM Go to last post
2 89

Skinny guy needs help fast

I'm 44yrs old 178lbs skinny guy. I've had a difficult time gaining weight through my life. When I try to eat to gain weight I get that full feeling a lot. So I'm looking for a workout program that will help me reach my goals of gaining a minimum of 50lbs of muscle. Any help would be greatly...

curtiscjr‎, Yesterday 11:24 AM
2 135

Best programme for building mass?

Hi guys, long term looker, first time poster here. Been in the gym year and a half, seen some gains, but not what I'd expect. I was wondering, what's the best programme for getting big? I'm 5'7, 19years old, only 55kg. I want to get big, but I don't put too much emphasis on strength. Of course I...

Kalaxis‎, Today 09:24 AM
5 136

Rate this workout program

So I went to a personal trainer a few weeks ago and got a split workout program and made one or two changes to it just adding an exercise for a different one. So the program is sets of 15,12,10,8 trying to go to failure on every set with 1 min 30 second test in between sets Monday- Triceps...

Lukeholme12‎, Yesterday 02:19 PM
3 134

IVYSAUR 4-4-8 or IVYSAUR 5/3/1

Hey guys what do you think about this program ? incomparison to Starting Strength Or Stronglifts I want to train more for Aesthetics im 16 btw workout around 1 year now I cant post links so for the Original one you have to Search for Ivysaur 4/4/8 and for the 5/3/1 you have to search Ivysaur...

Orhantwo‎, Today 11:35 AM
Today, 12:03 PM Go to last post
1 77

"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
202 Pages
1 2 3 4 5 ... 202
6,040 871,260

Best full body workout for Martial Artist.

Hello everyone! I am a black belt in ITF Taekwon-do and I'm trying to find the best full body workout that will increase my strength, agility, balance, footwork and jumping. Any ideas?

IrishITFTKD‎, Yesterday 06:39 PM
Today, 11:06 AM Go to last post
2 118

Need recommendations for workout with limited equipment at home

Hi, I can't get to a gym but would like to do as much as I can from home with what I have. I have different sized dumbells and a bench that can convert from incline, decline and flat. I'm looking to gain size as much as possible and would prefer to do 3 weightlifting days a week and maybe a...

twelvetenz‎, Today 06:46 AM
Today, 11:03 AM Go to last post
3 136

Post Progress in one month, bench press, good or bad?

Hi guys, I have recorded my bench progress the past month in effort to gain strength, while benching three times per week using two different routines. I've trained a few years even though that probably didn't carry over to my current strength since I've always had a hard time getting stronger and...

bryan312‎, Yesterday 06:45 PM
8 268

How do I get rid of the SAGGING Chest Syndrome?

I have worked hard hard and harder on my chest. I can;t get rid of that sag near the nipple on my chest. Has anyone else had this problem and fixed it? Any help would be appreciated

waytoodeep03‎, 02-08-2003 04:34 PM
3 1,254

Workout for girlfriend

My girlfriend is looking to join the gym to lose some weight so ive convinced her to try weights. Im looking for a routine to start her off, 2x per week initially but with the option to add more if required. Im thinking either full body or upper/lower, which is my preferred choice due to its...

woody1983uk‎, Today 05:31 AM
Today, 06:02 AM Go to last post
1 138

How do you guys train for sport and lift?

Hi guys Just a quick one. I need to add some muscle to my frame becuase I'm quite skinny even though I'm carrying a bit of fat (probably around 17%). Instead of losing the extra fat I'm hoping adding some muscle would be more beneficial and make me look a bit better aswell as improving my...

HeavyHitter152‎, Today 05:06 AM
4 140

Question Why my recovery takes time and I become very fatigued fast during exercise?

I did strength training 1-2 times a week, full body workout, 5-7 exercises, 3 circuits How many reps I do varies, as I don't do a predetermined number of reps, but I just do as much as I can until I fail. E.g. I do as much reps as I can in push-ups until I fail to do. But it takes long...

WeakAmateur88‎, Yesterday 08:38 AM
4 185

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
2 Pages
1 2
Today, 01:35 AM Go to last post
44 2,367

5'9", 170 pounds. Should I bulk or cut?

I'm 21 years old and male, too, by the way. I assumed I was 160 pounds, but I just weighed myself, and I am 170 pounds with clothes on. Taking them off puts me at 167.5 pounds. I started lifting when I was 14 years old, did a lot when I was 15, and then I kind of went in and out over the years....

Labavo‎, 03-31-2013 05:07 PM
2 Pages
1 2
Today, 01:29 AM Go to last post
30 37,619

Is this a good workout program?

So I went to a personal trainer a few weeks ago and got a split workout program and made one or two changes to it just adding an exercise for a different one. So the program is sets of 15,12,10,8 trying to go to failure on every set with 1 min 30 second test in between sets Monday- Triceps...

Lukeholme12‎, Yesterday 09:37 PM
4 163

Weight Plateau and Shoulders

Hello, first off, I know I'm young (15yrs old), but I take lifting extremely seriously. So if you could please give me some good advice, rather than just telling me to stop asking actual questions, I'd be much appreciative. Thank you to everyone who takes this serious. Anyways, recently I've...

benedictg‎, Yesterday 04:52 PM
Yesterday, 10:43 PM Go to last post
2 180

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