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Forum: Workout Programs

What workout is best for your goal?

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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
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Today, 09:52 AM Go to last post
519 136,342

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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2,433 540,420

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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Yesterday, 10:37 PM Go to last post
4,341 565,340

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
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08-04-2017, 02:07 AM Go to last post
386 143,833

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
611 706,086

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 1,544,897

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 44,467

Still Slightly Skinny Fat

Hello i remember making an account on here almost 2 years ago and boy its so much cringe to look back and see how bad my physique truly was. Anyways all i did was clean up my diet by becoming a hardcore vegan then i would go back and forth between consuming salmon and veggies fruits and nuts. ...

astrosky‎, Today 08:30 AM
Today, 10:06 AM Go to last post
2 50

PH3 Spread Sheet?

Anyone have a printable version of Layne Norton's PH3 program??

azimm84‎, Today 08:25 AM
Today, 09:49 AM Go to last post
3 89

Need Help Updating my Current Program - Noob

If this is in the wrong location to post this please let me know. Background: Back in December 2016 I weighted 185-195lbs at 5'7. It was around that time that I decided enough was enough and I started to workout. Mind you, this was the first time I had every really worked out. From the...

farmfowls‎, 08-14-2017 11:25 AM
Today, 09:32 AM Go to last post
21 271

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
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Today, 09:03 AM Go to last post
1,426 102,347

Is this Legs, Push, Pull workout plan good for me?

I am 27 years old. Height: 5'7 ish. Weight: 141 lbs (64.4kgs) . I used to be super skinny when I was a teenager. I worked out for 1.5 years with dedication from age 20 to 22 (I gained 15 kgs of muscle in this period)after which I stopped working out. Now I am 27. I am not longer skinny but also...

Arbaaz360‎, Yesterday 07:53 AM
Today, 09:03 AM Go to last post
12 237

best workout plan for skinny guy

Hey i have been for working out for a few months and tbh i havent gained any muscle or weight. i use this plan, im 17 years old and 6 feet Monday: Chest/triceps wendensay:Back/biceps Friday: Shoulders/legs can someone tell me if this is good plan and maybe give me some good exerices for...

jazenbourne12‎, Today 06:23 AM
Today, 09:01 AM Go to last post
5 125

Need help with a 4 day routine.

Hello everyone. I recently started working out again after about 10 to 12 years. I have a set of dumbbells up to 45#, an adjustable bench for dumbbell work, and a Marcy home gym MWM-988. I don't have access to a bench or squat rack right now. I'm looking for some help on a great 4 day routine/plan...

sotxks‎, Today 08:48 AM
Today, 08:48 AM Go to last post
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Question Please Help Write Me a Super Simple Workout To Get In Shape

Hello, It's been almost a decade since I lifted and am starting again from this week with the objective of overall muscle development and also to increase my metabolism to help me burn fat. I'm 32, 5"6' and weigh ~160lb. I have put together the workout routine below that I will do 3 times a...

zsaddique‎, Yesterday 02:25 PM
Today, 08:30 AM Go to last post
9 210

A volume ramped BB routine

Just deloaded and it's time for a change of pace - going to do a pure volume ramp until the point of overreaching - possibly about 6 weeks. Exercises with initial sets per week: 4 close grip bench press 2 slight incline db bench 2 chest cable fly 1 pushups (myo reps) ...

SuffolkPunch‎, 07-30-2017 12:34 AM
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Been using fierce 5 full body workout for about a month. Have a couple questions.

I really like the workout and I already am seeing results in looks and in strength. The only things I am struggling a little bit with are squats and the Romanian Deadlift. My lower back seems really weak. I don't see any muscle in my lower back as well. I've started doing hyper extensions recently...

ShadowCien‎, 08-14-2017 12:19 AM
Today, 08:12 AM Go to last post
23 394

Shoulders day after chest day?

Hi, I know this is a frequently asked question, but I was wondering whether I would be able to train back and shoulders the day after chest? My routine at the moment is: Monday - Chest Tuesday - Back and Shoulders Wednesday - Rest Thursday - Legs Friday - Triceps and Biceps Saturday and...

OllieP24‎, Today 08:07 AM
Today, 08:07 AM Go to last post
0 61

Proper routine

If someone who hasn't competed wants to get in shape for a competition, what would be the difference in workouts if he chooses mr physique competition or bodybuilding competition? And even classic bodybuilding who's seems similar to me physique?

dsteiger‎, Yesterday 08:16 PM
Today, 07:32 AM Go to last post
1 121

Fierce 5 Questions

Hi guys! First time seriously getting into lifting and wanted to post and get some advice! I've began Fierce 5 about 5 months ago and noticed results. When i started i weighed 208 and now I'm 185. I was able to add weight to the bars every week like the routine said on a caloric deficit....

Paved‎, Yesterday 11:18 PM
2 126

"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
196 Pages
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5,858 840,278

Just how much is too much?

Been exercising on and off since 10 years. My normal routine includes at least a minimum of 30 sets. I target 3 body parts in one session (2 major/1 minor), exercise 6 times a week. If I don't do that much, I feel I haven't done enough.

robreynolds1234‎, Yesterday 06:08 PM
Today, 06:33 AM Go to last post
2 165

Cardio Diet and fat loss

Wondering if going into deficit of 500 calories is the same or different if achieved by doing cardio or by just not eating the 500, is there any difference when it comes to losing fat?

dsteiger‎, Yesterday 07:20 PM
Today, 06:31 AM Go to last post
2 139

Bulking help

Ok guys i need a good workout I can utilize with only machines because that's all I have access to at my school. I'm 150 and I've been doing a workout that went like this. Monday- 20 lunges 3mins of jump rope 5 times Tuesday- 200m and 50 jumping jacks 3 times Wednesday- 20min amrap of 15...

Calikid32190‎, 08-14-2017 09:16 PM
9 298

Workout Suggestions

Hello All, new to lifting here. Been at it now for almost 4 months. Little background: 45 years old, just got tired of sitting on my arse. 6' 185lbs ectomorph. Goal: To build strength, stay toned and add a bit of size. All reps on sets are between 6 and 12 reps except the front, rear and side...

adventurers73‎, Yesterday 04:02 PM
Today, 06:27 AM Go to last post
3 136

3 months of progression

What are your comments about that? Did I gain muscle or what? Because I don't see any difference when I look at the mirror. Shoulder: 115 --> 123 Chest: 101 --> 106 Waist: 95 --> 98 Leg: 47 --> 51 Arm (flexed): 30 --> 33 KG: 72 --> 77

Notitia‎, Today 06:15 AM
Today, 06:23 AM Go to last post
1 84

Thoughts on my plan?

Hello everyone, i've been lurking these forums for a while now and got some pretty good advice but now i'm looking for some personal feedback about my workout plan. A little background info on me, i am 26 years old 5'9" 147 pounds and 8.7% body fat. I've been lifting for about a year and a half now...

deathcorehippie‎, Today 06:03 AM
0 90

What do you think of training every other 3 days?

What do you think of training every other 3 days ? ie. Monday / two days off / Thurday / two days off / Sunday / two days off / Wed... etc... My issue with typical Monday/Wed/Friday is that I don't get enough time to fully recover (got a weak shoulder) if I go all out on a full body. Or I need...

FrenchLondoner‎, Yesterday 05:55 PM
Today, 05:16 AM Go to last post
5 171

Kizen Training Free Intermediate U/L Program

https://www.youtube.com/watch?v=YPsdBEQ5y1A For those who are interested, Kizen Training (Omar Isuf/Silent Mike/Bart Kwan) released a free program for intermediates which is a simple U/L. 2x frequency for each of the main compounds (OHP/Bench/Deadlift/Squat). Ramping volume/intensity until Week...

sooby‎, Yesterday 06:52 PM
Today, 05:11 AM Go to last post
2 133

Is this a good ab routine?

Hello, I do this routine 2-3 times per week, could you tell me if it's good? Plank - 2 mins Crunches - as many as possible Rest 30 seconds Hanging knee raises - as many as possible Rest 30 second Hanging knee raises - as many as possible Rest 10 seconds

Tomowama‎, Yesterday 09:24 PM
Yesterday, 11:25 PM Go to last post
2 150

Critique my plan

Hello bodybuilding.com long time lurker, first time poster here. I'm looking to start my first serious bulk and I was looking for some feedback about my workout plan. A little background info I'm 147 currently 8.6% body fat, 25 years old and mostly ectomorph. I have been lifting for about a...

deathcorehippie‎, Yesterday 07:16 PM
Yesterday, 08:16 PM Go to last post
1 128

Need help with abs/belly reducing routine?

Never paid too much attention to the abs exercises. A good program/set of exercises for the abs/belly reducing is needed.

robreynolds1234‎, Yesterday 06:06 PM
Yesterday, 06:43 PM Go to last post
1 127

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