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Forum: Workout Programs

What workout is best for your goal?

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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
86 Pages
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2,564 583,939

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
172 Pages
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5,131 658,795

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
23 Pages
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Today, 03:39 AM Go to last post
668 219,930

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
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 208,904

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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02-14-2018, 12:13 PM Go to last post
626 763,816

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 1,697,226

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 52,651

How is my workout routine

5ft8 140 doing a full body routine three days a week been lifting for little over a year now so far I think I have went for 131-134 to 140. Not trying to power lift just tone out and gain muscle while getting into much better physical shape. I already see differences and I slowly increase the...

drako13‎, Yesterday 02:44 PM
Today, 12:57 PM Go to last post
12 271

Exclamation "Fierce 5" Now or Later?

I wondering if you guys could help me out here. For the past 4-5 months I have been out of the gym completely with my diet fluctuating from overeating to under eating to somewhere in between. I was in school and trying to graduate. It had become my priority. Now that I've graduated I just recently...

farmfowls‎, 02-17-2018 08:58 PM
Today, 12:42 PM Go to last post
5 215

Fierce 5 Novice Routine, how to train it 4 days?

Hi, recently started lifiting, some weeks ago, and the program i follow is the fierce 5 novice routine. The program is really good, and i feel that i progress well, but i feel that 3 days is to few days. I am thinking about adding one more lifting day, on a tuesday for example, but what...

legendoo‎, Today 11:07 AM
Today, 12:36 PM Go to last post
8 106

Question about Fierce 5

So I've been doing the plan for about a month now and so far so good. Today, however, I felt like I didn't get enough exercise for my triceps, so I went to do some dips. I had to wait a while due to gym traffic, and decided to do some chest exercises meanwhile. I ended up doing 2x7 chest flies and...

SackMan65‎, Today 11:57 AM
Today, 12:33 PM Go to last post
1 54

Need some help with gym program

Hey guys im 19 years old 80 kg`s , 1.72 cm height , i looked around for programs i can follow when going to gym but i'm not sure they are good for me , i need to lose fat and some weight and possibly build muscle but losing fat is my main goal at the moment , i have more fat around my belly , on...

Chr1sZ‎, Today 11:36 AM
Today, 12:31 PM Go to last post
1 50

Can't lift my multiple rep max as a 1 rep max

I'm new to the detail analysis of weight lifting. After 20 years from being away from the gym, I found myself back in recovering from a knee injury. Once I was clear to start squatting, I decided to start the Wendler 5/3/1. I have been through two cycles and trying to get an insight on one main...

teleking‎, Today 12:21 PM
Today, 12:21 PM Go to last post
0 21

My chest has suddenly become weaker; help

I'm 29 years old, and have been weight lifting for a little over a decade. For two weeks now, my chest hasn't been firing properly during my chest workouts. For dumbell chest press, my norm is 70lb dumbells for a relatively easy 10 rep count. Suddenly I'm struggling with as low as 45lb. There's no...

mattius1122‎, Today 11:14 AM
2 78

Unhappy What do you do if you can't complete a set?

What do you do if you can't complete a set? Do you lower the weight and complete it or give up, rest and start the next set

jack346‎, Yesterday 07:12 PM
9 259

Switching to firece 5, will it hinder gains?

So ive been running a program for about 6 months and i want to switch to fierce 5 upper lower. The thing is that the lat volume is significantly lower than my previous programs. Will that affect my mascular gains, or will i still progress mascularly if i progress strength wise. Do any of you guys...

Dams3‎, Today 11:44 AM
Today, 11:44 AM Go to last post
0 59

Bench specific programs

Can anyone point me in the direction on a good bench program? My bench sucks (has always sucked) and has gotten worse due to a cut I started back in 6/2017. I recently started to reverse diet so I'm hoping this helps. Currently I'm running Candito's 6 week strength for my deadlift and squat but...

Anthony21‎, 02-17-2018 01:04 PM
Today, 11:33 AM Go to last post
9 172

Really bad muscle imbalance.

long story short, i swapped to machines to see how much i can lift compared to free weights. and i found out that certain muscles are substantially stronger then others. i would like advice on how to fix this imbalance as efficiently as possible. i travel a decent amount for work, so some days i...

bobby55‎, 02-17-2018 10:53 PM
Today, 11:21 AM Go to last post
13 300

is coolcicada's PPL routine bad?

Hey everyone, I know a lot of people don't like Coolcicada's routine due to balance issues and training 6 days a week. I'm trying to fix its balancing and doing it 5 days a week instead: 1: Lower Back Squat 4x6-8 Romanian DL 4x6-8 Leg Extension 4x8-10 Hamstring Curl 4x8-10 Calf Raise...

DogletDusk‎, Today 03:34 AM
2 163

Post How's my full body workout

Hi, Im 21 years old 63 kg 179 cm iv been training for 1 month now. I cant squat and deadlift right now because i injured my right hip and it can take a few months to heal. Pullover 3*10 Bench press 3*12 Lat pull down 3*10 Shoulder press 3*10 Face pulls 2*12 Lying tricep extensions...

elitspressing‎, Today 04:10 AM
Today, 10:38 AM Go to last post
8 175

Exercise Combination errors?

Hi, I've been lifting for a few years. But wanted to confirm with those who experienced if this workout combo has any glaring issues/omissions? Specifically, do I have any workouts in the wrong order or movements that do not belong with that set for a particular day? I perform this 5 day...

Ridergreen‎, 02-17-2018 01:20 PM
7 249

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 07:36 AM
3 Pages
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Today, 09:45 AM Go to last post
70 5,816

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
7 Pages
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Today, 09:36 AM Go to last post
197 7,110

Advice on my first full body workout programme

Till now I've been mostly doing split workouts. But since short I have decided to give a full body workout a go since people says it burns more energy, it helps with body mass, and most of all it is something I have never seriously done. So I decided to make my own full body workout programme...

Xegano‎, Today 08:21 AM
Today, 09:14 AM Go to last post
1 89

Question (Advice!) Compounds of one, isolations of other muscle group

Hey, this is a topic that I didn't find anywhere on the forums and so I need advice. I have been doing a 5-day split looks like this >Chest >Back <Rest> >Shoulder + Triceps >Legs >Biceps + Rear delt <Rest> (A lot of bodyweight core exercises 5 days)

aCreativeMan‎, Yesterday 10:11 PM
Today, 09:06 AM Go to last post
3 180

Sl 5x5 cant increase weights on bench press

So i been doing stronglifts 5x5 workour about 1-2 month between My squats deadlifts are increased Now im squat 72 kg deadlift 85 normally i was doing 40kg squats for 12 reps 60kg deadlift 4 reps But my bench press and barbell row arent increasing. I was doing bodybuilder type bench press . and...

bzyspecial‎, 01-08-2018 09:10 AM
29 1,105

Tom Mutaffis 3-Day Split

I have seen a number of posts lately regarding 3-day training splits and wanted to share a program that I put together which has worked well for me. Monday: Pulling (Back/Biceps/Deadlift) - Deadlifts (3 sets) - Chins (3 sets) - One-Arm Dumbbell Rows (2 sets) - Close Grip Pulldowns (2 sets)...

TomMutaffis‎, 11-12-2009 07:12 AM
29 Pages
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857 526,021

Intermittent fasting on caloric deficit And still gain muscle ?

My window to eat is from 10am to 6pm . I try to eat high in protein because I also want to gain muscle . I had a question on when I should take a protein shake? I workout around 10pm at night , should I take the protein Shake after I finish working out , or should I just take it during my open...

erom95‎, Today 01:33 AM
Today, 07:01 AM Go to last post
5 162

Is 5x5 full body workout optimal for muscle building

Hi I am 16 years old and ive been working out since last november. I read that full body workout is the way to go for nattys. Im curious if my 5x5 routine is optimal for building muscle. Ive been seeing improvements on my strength and my body but i just wanna know of its optimal for my goal which...

LCdGreat53‎, Yesterday 08:17 AM
3 370

Pull ups: Is 1 hour daily enough?

I should be able to do up to 6 pull up repetitions by August. I should start going to a fitness club (not sure if that's the correct term in English). Members pay around 27,8521 USD/month to do 1 hour/day workouts with assistance of a trainer. I'm afraid 1 hour will not be enough to get to my...

victorfehr1‎, Yesterday 05:19 PM
5 308

Is this routine ok?

I workout 4 times a week.Here is my routine. Upper A Bench press 5x5 Pendlay Row 5x5 incline db press 3x6-8 Chin ups 3x6-8 facepulls 4x10 Lower A Squat 5x5

Bawsome‎, Yesterday 01:11 PM
Today, 05:09 AM Go to last post
5 140

Is this a good workout routine

Mon - Rest Tue - Rest Wed - BICEPS, TRICEPS, AND CALVES BARBELL CURL HAMMER CURLS STANDING BICEPS CABLE CURL CLOSE-GRIP BARBELL BENCH PRESS

GingerSkeleton‎, Yesterday 09:01 AM
11 210

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