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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 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
3 Pages
1 2 3
12-03-2020, 05:18 AM Go to last post
88 10,475

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
23 Pages
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12-01-2020, 03:35 PM Go to last post
682 741,770

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
33 Pages
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960 888,575

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
23 Pages
1 2 3 4 5 ... 23
10-23-2020, 09:05 PM Go to last post
688 1,290,563

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
100 Pages
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2,987 1,117,816

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
3 Pages
1 2 3
09-08-2020, 10:44 AM Go to last post
80 288,732

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 2,665,317

Need to change program - Ex Fierce 5

Hi guys. I would like to seek your opinion regarding my program. I have been lifting for 5 month now since July. But the first 3 month is rubbish program i believe. Then i started to follow Fierce 5 novice program for the last 2 month and now i think i unable to progress. Im stall on my bench,...

ZintoZin‎, 12-03-2020 11:28 PM
Today, 04:20 PM Go to last post
17 511

Anyone here making good gains off less than 10 hard sets per muscle per week?

I run an upper/lower split 4x a week doing 5 sets per each pushing/pulling/leg movement 2x a week for 10 sets total (all 1-2 reps shy of failure) and no accessoris. Even with bulking and keeping protein high, it would still be too much volume because I'd still be sore (3 days later) and struggle...

Animal2692‎, Today 02:46 PM
Today, 04:15 PM Go to last post
7 122

Any issues if I progress based one my ORM every workout?

The bench press is a lift I have longed struggled with and at one point, got stuck at 145 lbs as my ORM for months even while bulking. I managed to increase my max parallel squat within a month and took my ORM from 295 lbs to 335 lbs. This happened from just working up to my absolute max. Whenever...

metallick‎, Today 03:57 PM
Today, 03:57 PM Go to last post
0 8

A personal trainer Gave me this program

Hello All, im a novice Lifter That has been training for 2 months now and i wanted to try something new so i went to a local online personal trainer and he gave me this program that i wanted to get your opinion on. i am 29 years old male with a body fat percentage of at least 20-25% and i'm an...

AlistarWannabe‎, Today 04:49 AM
13 282

Let's chase new totals for the end of 2020!

Following this recent thread: https://forum.bodybuilding.com/showthread.php?t=178919951&p=1615896661&viewfull=1#post1615896661 Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 09:47 PM
12 Pages
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Today, 01:42 PM Go to last post
356 40,868

Thoughts on Failure

Hey guys, I was just looking at a different form and we were having a bit of a discussion on failure. I was just wondering what are y'all's thoughts on training to failure? How often should it be done? When should you do it? Why should you do it? Why should you NOT do it? Just any thoughts you...

Brandon2576‎, Yesterday 11:14 AM
Today, 03:54 AM Go to last post
29 574

Rounded upper back in Deadlift

Sorry I’m asking so many questions but I’m recently getting to lift really heavy weights for me, and I’m new to this, I just got to 140 kg. squats and deadlifts and I have a little bit of rounding in my upper back, like at lower/middle trap height in the first portion of the deadlift, pulling the...

Alexlarex‎, Yesterday 12:47 PM
Yesterday, 05:17 PM Go to last post
3 219

Should I be following a beginner or intermediate program based on my physique?

I've got a year of lifting under my belt but this year I barely lifted. Dunno if I still look like a beginner or if I should look into intermediate style training?

CheekyCuntt‎, 11-29-2020 06:32 PM
Yesterday, 01:36 PM Go to last post
9 845

Exclamation How do I get this guys arms & chest?

5'9 Yeah he's got a bit of a tum but how do I get to this mass on arms and chest. Compounds or isolation? https://pbs.twimg.com/media/DEJQWhEXsAIJa_o.jpg https://i2-prod.mirror.co.uk/incoming/article10731948.ece/ALTERNATES/s615b/Leicester-City-Players-Return-to-First-Team-Training.jpg

MGTOWpulpit‎, 11-24-2020 11:02 AM
Yesterday, 01:33 PM Go to last post
9 1,691

Psmf + 531 bbb

Hi, all, I'm a few cycles in of 531 BBB after about half of year without training. I want to cut a little bit of the fluff off before I go very hard for my goal of a 1k total. I plan on using PSMF for a month or so. Below is my plan. Let me know if it seems really stupid. 5'4" 138 lb 31 yo...

Pur3p3r50n‎, 12-03-2020 03:11 PM
Yesterday, 12:41 PM Go to last post
10 458

My current routine.. worth it?

Hi all just wanted to know if anyone would change anything around my current routine or what's good and whats bad, I have been doing this for around 4 months (before lock down) (appreciate the help or insults in advance) Push: 4 x 8 - 12 - bench press 4 x 8 - 12 - OHP

Shanneyy‎, 12-03-2020 01:33 PM
Yesterday, 11:00 AM Go to last post
8 487

Anabolic Cutting Program - 0% LBM Loss

I've spent the past seven years researching and working on various new theories and programmes relating to body recomposition and getting shredded. I have now finally come up with something which I believe will be of great interest to the community and I am excited to share it with you guys. ...

Aguisa92‎, 12-01-2020 11:44 AM
Yesterday, 10:28 AM Go to last post
13 825

What is good 4 day program for building muscle mass?

I was using AllPro for more than 2 months + some other exercises. I feel now that I need something more serious. My main goal is to build muscle mass. what is the best 4 day in a week program for building muscle mass?

John34567‎, Yesterday 12:05 AM
Yesterday, 09:23 AM Go to last post
2 355

I want to get stronger

Hello, a little about me. I'm 22 about 6'0 and I weigh 216lbs. I'm not super high on bf% probably around 15%. I got like 16" arms cold prob 16.25 with a pump. I'm pretty big in general. Best lifts to date: Bench press: 225 for 13 reps. 295 for a single bench Squat: 315 8 reps ATG....

IIliftweights‎, 12-02-2020 11:27 AM
Yesterday, 03:44 AM Go to last post
2 530

How to include dips in an upper body workout?

My upper body routine right now is really simple... Bench Press Weighted chin-Ups Shoulder Press (seated) Chest-Supported Row I’ve been doing weighted dips lately, and it feels great, it’s just I don’t know which pressing exercise it could replace, it’s a vertical movement like shoulder...

Alexlarex‎, 12-03-2020 04:11 PM
Yesterday, 03:39 AM Go to last post
8 468

What are the ways to turn your dream into reality?

Many individuals have inconvenience seeing the potential of their dreams; they abandon them because they don't perceive how they will actually work out. They just can't perceive how taking an opportunity to find and to plan will have any impact on the dreams materializing. Have patience! Although...

dreamreality3‎, Yesterday 02:12 AM
Yesterday, 02:41 AM Go to last post
1 274

Not gaining strength

The first year of lifting I followed icf 5x5 and got to a 300 bench. 175 ohp. 335 squat. And 415 deadlift. After that I stalled on all lifts. I then tried 5/3/1 the following year No gains on bench. Then I tried 7/5/3 the year after that still nothing. Then mad cow the year after that still...

Johnmush‎, 12-01-2020 08:32 AM
Yesterday, 12:54 AM Go to last post
13 927

Bench press variations

Hi everybody! It’s national lockdown day everyday here :) so I started lifting at home. My dumbbell bench press and my bent over row have stopped progressing like I can’t even add one rep since I don’t even remember how much time. I’d really like if you could recommend me some variations to...

15cm‎, 12-03-2020 11:46 AM
12-03-2020, 11:07 PM Go to last post
4 376

Programming Leg/Glute Hypertrophy

What 4 exercises would you program in a leg hypertrophy training mesocycle and what rep range. Excluding deadlifts due to lumbar disc herniations... First thoughts are Squats Lunges Leg Extensions Hamstring Curls

pinfante‎, 12-03-2020 07:53 AM
12-03-2020, 05:01 PM Go to last post
8 444

Help with program

I'm trying to set up my program. My goals are to improve my core lifts and put on muscle. I am an intermediate weightlifter who's looking to spend less time in the gym. I was hoping to do the type of workout program where you do lower volume strength workouts early in the week and higher...

North5evil‎, 12-03-2020 12:04 AM
12-03-2020, 10:30 AM Go to last post
4 491

Best skinny guy workout program

I know diet is obviously key, but does anybody have any recommendations for a good gym workout program for a skinny guy to gain muscle/size? I know there are a ton of workouts posted, but it's a bit overwhelming trying to work out which is the best option. Are there any that are particularly tried...

SpiderHam‎, 11-29-2020 01:07 AM
12-03-2020, 09:40 AM Go to last post
5 1,099

Bro Split Lovers Get in Here

This thread to is to show appreciation for those that love bro splits (not the chest and bi everyday) but the 1 x bodypart per week workouts. I know the science says more frequency but damn, reality hits me in the face whenever i meet someone huge or aesthetic. 99% of them are on bro splits, i...

alain‎, 12-02-2020 05:22 PM
12-03-2020, 08:28 AM Go to last post
5 576

Please critique my PPL (no bench, OHP, Squat and Deadlift)

I'm planning to do a PPLRPPLR. I don't care about strength at all. My goals are aesthetic and injury avoidance. I've done the Fierce 5 program for 3 months but at the end I really hate doing the heavy compound exercices, especially at low rep range. I'd like to know if my program is balanced and...

kalcard‎, 11-25-2020 02:49 PM
12-03-2020, 08:03 AM Go to last post
7 1,607

Question Upper Split Critique

I'm currently in the first month of an upper/lower 4 day split, and was hoping to get your thoughts/critique on how my UPPER days look. Mon/Thurs - Upper Tues/Fri - Lower Upper A Bench Press - 3x 6-8 Bent over Barbell Row - 3x 6-8 Standing overhead press - 3x 6-8

KRich227‎, 11-29-2020 05:12 PM
12-03-2020, 05:30 AM Go to last post
7 1,031

How to tell if im training too much ?

Hello, i have a question. I train calisthenics at home, my goal is to build some muscle, nutrition is ok, im in surplus, i gained some fat, but really small amount, and also i gained muscle. I train this way 3 months now, i train every other day fullbody training, basic exercises...

Trineu‎, 12-03-2020 04:27 AM
12-03-2020, 04:47 AM Go to last post
1 415

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