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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 06:27 PM
13 Pages
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08-17-2017, 09:38 AM Go to last post
388 144,634

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
145 Pages
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08-17-2017, 05:42 AM Go to last post
4,347 566,791

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
18 Pages
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08-16-2017, 02:26 PM Go to last post
521 137,325

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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2,433 541,038

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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07-16-2017, 11:17 PM Go to last post
611 706,747

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 1,547,111

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 44,592

Time to Dial It In

I've been running this program for the past 8-9 months with great results. I am in my early 20's and am 6'2" and 230lbs. My close-grip bench got to 250lbs x 2, overhead press to 180lbs x 1, and 5 x 5 weighted chins on rings to 45lbs. I am happy with the results and've been able to add weight and/or...

Barbecuebarbell‎, 08-17-2017 08:17 PM
1 112

Unhappy Actually LOSING Squat Strength with Candito 6-Week. Advice?

I am running my 2nd cycle of Candito's 6-Week Strength Program. I'm in Week 4 now, but have missed squat lifts in 2 consecutive weeks, having to drop my max by 2.5% both times. I did not miss a single lift during my 1st cycle, but this 2nd cycle has been rough for my squats despite not changing...

Blackout89‎, Yesterday 08:30 PM
Yesterday, 11:40 PM Go to last post
1 84

Intermediate Progression + Volume

I will be starting the eric helms intermediate 5 day U/L/P/P/L hypertrophy routine. In the past I've really half ass'd my routines. I really want to train as efficiently as possible during these upcoming months. 1) Whats the most efficient way to progress on compound/heavier movements? 2)...

Van4stan91‎, Yesterday 09:45 PM
Yesterday, 09:45 PM Go to last post
0 90

Question Moving from SL 5X5 to PHUL....good idea?

I want to improve my aesthetics since I just lost over 90 lbs. I don't care too much for strength. I did SL 5X5 for about 3 months. My numbers aren't great. Squat: 155lbs, BP: 90lbs, OHP: 70lbs, DL: 175lbs. Would doing default 4 day PHUL template and progress weights when I feel comfortable be...

deezaremynuts‎, Yesterday 08:50 PM
Yesterday, 08:50 PM Go to last post
0 32

"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
197 Pages
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Yesterday, 08:33 PM Go to last post
5,893 842,464

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
48 Pages
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Yesterday, 08:33 PM Go to last post
1,437 102,779

Trying to get back into shape

Looking for some advice: I am currently a student, as well as work full time. My days are usually like 16-18h long between balancing homework and actual work. I am trying to squeeze in a workout routine for the limited time I have at the gym. Looking for easy yet effective workouts and ways to help...

kylejbernier‎, Yesterday 07:51 PM
Yesterday, 07:51 PM Go to last post
0 45

It would mean a lot to me if a fitness veteran could critique my plan

Hey guys. Obviously a long time member. Back about 9-10 years ago I was big into lifting for a few years, then for the last 6-7 years I've been a very light/sporadic exerciser. I'm happy to say that for a few months now I've been back into it, and I'd like to take it seriously and see some...

Hadtodoit‎, 08-17-2017 12:09 AM
Yesterday, 07:45 PM Go to last post
3 199

Dead Lifts the day after working back?

I currently work a push/pull/leg split which is setup like this: Monday: push Tuesday: pull Wednesday: rest Thursday: push Friday: pull Saturday: legs Sunday: rest

Knight526806‎, Yesterday 07:59 AM
Yesterday, 06:19 PM Go to last post
8 132

225 press

I would like to strict press 225. I know for aesthetics 135 works just fine if I put up sets of 8, but for some reason this goal appeals to me. My press now is pretty good, about bodyweight (200) but I have been training mostly lower body and some bench. Currently training OHP twice per week, once...

ironlionzion3‎, Yesterday 11:23 AM
Yesterday, 05:19 PM Go to last post
2 172

working out

hey community i have a question. I just started going to the gym like a week ago and basically ive just been doing random stuff like ill just get on like on chest ab bicep tricep machines in one day kinda sloppy lol. But i want to get everything organized and like do chest this that work biceps...

Ghetto10‎, Yesterday 04:40 PM
Yesterday, 05:10 PM Go to last post
2 102

Fierce 5 : how to deal with squat pain?

Hi, -Monday i began fierce 5 program, i did some stretching after the training End of day mylegs begin to be sore -Tuesday it was a real pain -Wednesday i wasnt able to climb stairs, walking was very very hard Problem : wednesday was supposed to be the second trainging session but i wasnt...

Cymryr‎, 08-17-2017 09:54 AM
Yesterday, 04:52 PM Go to last post
6 211

Is it useful to go three times a week to the gym

Since I am very busy with school and work I can't go more than 3 days a week to the gym. I want to gain muscle/weight, so my question is: is it useful to monday - wednesday - friday to the gym? So, just three weeks and in combination with gaining MASS. I used to go more times, but after an...

Rifffff‎, Yesterday 02:17 PM
Yesterday, 04:51 PM Go to last post
4 94

When to do HIIT?

I got a workout routine that currently looks like this: Day 1: Legs Day 2: Back Day 3: Shoulders and abs Day 4: Arms Day 5: Chest And after Day 5 i take one day rest and then go back to Day 1. But i want to start doing some HIIT training after my weight training but i'm not sure on which...

AntonKihlstrom‎, Yesterday 06:58 AM
Yesterday, 04:49 PM Go to last post
5 138

Is SS a strength programme?

Why is Starting Strength considered a strength programme when it uses all powerlifting exercises? Or is my understanding of the differences between powerlifting and strength training wrong? -- powerlifting tries to increase 1RM for bench, squat, deadlifts; strength training tries to increase...

buddhabuddhas‎, 07-29-2017 03:36 PM
Yesterday, 03:35 PM Go to last post
18 463

Deload next week - couple of questions

Hey guys, This isn't my first rodeo in terms of cycles etc., however it is the first time I've incorporated any meaningful amount of additional volume training into my programme after the high intensity sets. Context: I'm on Wendler's 5/3/1 programme. My primary goal is strength and training...

TheGymJim‎, Yesterday 08:05 AM
Yesterday, 03:28 PM Go to last post
6 126

Question Need help choosing my next program :/ I don't have any idea what to do!

I need bodybuilding routine for HYPERTROPHY. I want MUSCLES not STRENGHT :D Please help

Mutant1312‎, 08-17-2017 01:52 PM
Yesterday, 01:24 PM Go to last post
16 481

Adding mobility exercises to beginner routine

I've been doing SL 5x5 for the past month or so and have seen steady progress with my lifts and starting to add some muscle which is great. One thing I miss is the lack of mobility / stability exercises to help with some of my weaknesses. I have pretty weak ankles along with tight hamstrings...

danielbird193‎, 08-16-2017 10:10 PM
Yesterday, 11:51 AM Go to last post
3 188

Too many deadlifts?

I recently started working out with this routine: Workout A: - Squats - Bench Press - Overhead Press Workout B: - Deadlifts - Lat Pulldown

SilentDan‎, Yesterday 10:55 AM
Yesterday, 11:27 AM Go to last post
1 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
32 Pages
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Yesterday, 11:18 AM Go to last post
932 113,037

Bored of Fierce 5 Novice Routine - what next?

I've been doing F5 on and off for about two years (but fairly consistent over the past few months), and I'm getting bored with it. My current numbers are a mix and match oof what my maximums have historically been, but where they are smaller than before, they're not much, and likewise where they're...

GF23‎, 08-17-2017 11:46 PM
Yesterday, 10:41 AM Go to last post
3 203

How to workout without losing weight?

Hey guys! So I'm 5'5, 108lbs female, 26 years old. I love working out and running and I feel great after. But lately I have lost too much weight. Around 20lbs due to GI issues. I'm also nursing and that burns calories. I try to stay away from meat and other animal products but even after...

helenjardim‎, Yesterday 09:52 AM
Yesterday, 10:38 AM Go to last post
1 62

What are good reps with 225 in the bench, squat, and deadlift.

225 pounds is all the Olympic weight I have and a inexpensive power cage rated for 210 pounds. I really don't want to lift heavier. What is strong reps with this weight for a 260 pound man that could lose 20-30 pounds of weight. These are my current reps Bench mid grip 8 reps, goal 10 reps....

PeaceLoveDope‎, 08-17-2017 10:56 PM
Yesterday, 09:34 AM Go to last post
10 191

Question Guestimate my potential based on starting stats (18 y/o 1 month into training)

I've been around the forums for years but about 2 weeks ago I decided to take weightlifting seriously, putting myself in the right mindset for good sleep habits, a good diet and a good workout regime. What I would like to know, based upon your observations and knowledge: 1) What numbers could...

FightYourFear‎, 08-17-2017 07:41 PM
Yesterday, 09:31 AM Go to last post
6 168

Post Exercises to improve my abs

I was quite skinny when I started, so I skipped abs at that time. Everyone told me that I don't need to do those. Now, I'm getting in shape and I don't get labelled skinny anymore. I'm starting to work my abs now. My routine is 3 days of workout and 1 day of rest. I do abs on day 1 and day 3. These...

MahirSN‎, Yesterday 03:41 AM
Yesterday, 08:32 AM Go to last post
2 161

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