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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 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
184 Pages
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5,506 720,378

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
24 Pages
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Today, 12:37 PM Go to last post
713 273,534

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
90 Pages
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2,675 622,080

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
18 Pages
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05-21-2018, 07:29 AM Go to last post
512 244,657

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
22 Pages
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630 804,673

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 06:00 AM
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 13,102

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 1,785,603

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 57,233

Newbie gains zone

I used to weight 58kg and I have been training on and off for a few years at home not really making much of a progress because of inconsistency and poor nutrition. Now I bought a gym membership and started eating right and be consistent. My question is am I in the newbie zone gain-wise and...

notthestone‎, Today 02:43 PM
Today, 05:10 PM Go to last post
7 51

The Best Intermediate Powerlifting Program - Texas Method vs...

Hi, I am new here and am wanting to start a new program. I just finished up my Linear Progression on Starting Strength (stalled). Here are my current numbers in pounds: Squat - 285x5 (probably about a 325lb 1RM) Bench - 230x1 Deadlift - 365x1 I know these aren't amazing numbers, but I think...

ColtonMPhillips‎, Today 03:37 PM
2 85

Is it possible to gain 15-20 pounds in 5 months?

Currently, I am 6' at 148 and I am trying to get my weight up to 165-170 for the next hockey season. My lifts are not too bad for my weight with my squat being 315 and my bench being 155. My workout routine is mon- chest/tri/upperback tue- legs wed- shoulders/bi/lowerback thu- chest/tri/upperback...

domc7‎, Today 02:04 PM
Today, 03:30 PM Go to last post
8 116

Fierce 5: Missed a day can i work out 2 days in a row?

I missed a workout during the week, would I be able to do workout A and then workout B the next day without a day of rest in between? I know about not working the same muscles 2 days in a row... workout A has regular squats and workout B has front squats which is why i am asking. Thank you.

Vhalor‎, Today 03:03 PM
Today, 03:03 PM Go to last post
0 62

Opinion On This 4 Day Split Workout

I am looking for your two cents on the following program a friend put together for me. I have been doing various programs such as ICF and Furious Five, but now want to dive into a split routine program 4 times a week (he suggested if I can only do 3 days a week I combine Day 1 and 2). How does the...

TheUndertakers‎, Today 09:21 AM
Today, 03:02 PM Go to last post
7 202

Kickboxing is getting in the way of my program.

I am a 16 year old guy who has been working out in the gym for about 7 months. I have gained a lot of muscle but I have started with kickboxing, 1 hour and 30 min 2x a week (Tuesdays and Thursdays). When I first started kickboxing I changed my plan to full upper body twice a week plus leg day once...

Puspernille‎, 05-21-2018 10:59 AM
Today, 02:00 PM Go to last post
3 151

Is this workout good?

Week 1-2 --------------------------------------- Week 3-4------------------------------------- Week 5-6----------------------------Week 7-8 -----------------------Lifting tempo-Rest Monday Squat 5x5 10RM----- 3-3-1-0-------3'----------Squat 6x4 8RM----3-3-1-0----2'30''---------- Squat 7x3...

Niahz‎, 05-20-2018 10:15 AM
8 284

Post The ULTIMATE Super-Set Routine, Greg Plitt Style workout, By Solarwile.

Hi guys, please give some feedback on this workout routine. I've spent a lot of time working on it, so I hope you enjoy it. Every Day is another workout, except for Saturday and Sunday. Cardio can be done in the morning, or after post workout. Abs should be done after post workout. Enjoy this...

Solarwile‎, 04-08-2012 09:01 PM
Today, 01:31 PM Go to last post
10 9,003

Can someone help me improve my workout?

Hello, this is my first post and I’d like help to improve my workout. Been weightlifting for just under a year so pretty noobie but have been seeing some nice gains these past few months. My workout: Day 1: Bench press 10x5 Shoulder press 10x5 Body weight dips 10x5 Day 2: Weighted...

hairymonkey67‎, Today 07:57 AM
1 85

Question Fierce 5: switching to upper/lower or not? What else?

Hi all, after 13 months of beginner program, I decided to switch. I was sticking to it after all this time because 3 days per week was ideal (I also play volleyball twice per week). Now I'm approaching the end of the season so I should have more time for lifting. Moreover, full body sessions were...

FallingBridge‎, 05-21-2018 11:53 AM
Today, 12:58 PM Go to last post
9 274

Is my push/Pull routine adequate for hypertrophy?

Hi guys I’ve been lifting for approx a year now and consider myself beginner/intermediate by now. So far I have been doing full body workouts 2/3 times per week. Now I have decided to stick to a new push/Pull routine as follows: Push/Off/Pull/Off repeat Push Db chest press: 4x10

gggjones‎, Today 11:53 AM
Today, 12:18 PM Go to last post
1 77

My Strength Routine

I was wanting to get some opinions on my "Strength Routine" my main focus is on getting stronger which in turn would lead to getting bigger (from everything I have heard stronger means bigger if calories our at a surplus) The routine is basically a 4-day full body routine consisting of a Heavy...

fairbjosh‎, Today 06:34 AM
Today, 12:06 PM Go to last post
16 203

Rate my routine

Day 1 Bench 3x5 Squat 1×5 Chin ups 3x5 Row 3x5 Facepulls 3x10 Barbell curls 3x8 Skull crushers 3x8 Tricep pushdowns 3x20 Day 2

stanleypp‎, Today 11:57 AM
Today, 11:57 AM Go to last post
0 83

Rate my routine please.

So I've only been lifting seriously for about a year with a few week breaks in there, but this is my routine for the most part. I am worried it's not as efficient in gains as it could be. I may be interested in trying to do push/pull rather than muscle groups. A: Bench Press 4x5 or 1x10, 8, 6,...

rollwave666‎, Today 11:38 AM
Today, 11:54 AM Go to last post
1 52

Cardio and working out

So I´m in summer vacation and pretty bored all day and I´ve started working out once a day and doing some other form of heavy cardio later on in the day such as swimming or cycling, lasting 1-2 hrs. I´m wondering whether this will affect gains or not. Pretty much just doing this to get into good...

Alli99‎, Today 11:05 AM
1 74

Looking for Advice with my Program.

Below Is a program I have designed for myself to use to increase my Strength and building a better physique, Each workout consists of a major strength Movement followed by a few supporting exercises for the major movement of each given day, and finishing with 1 set exercise as a finisher. I'm...

Kurtc1990‎, Today 08:38 AM
Today, 11:10 AM Go to last post
2 137

Need help with new workout idea Please read and share thoughts

Ok so Im an 18 year old 6 foot 3 dude, I was 240 lbs (I attached the results before and after the weight loss but I just took a month vacation and the abs aren't as defined which I hate and my pecs aren't as cut, they just look like a somewhat saggy chest. I need them to become pecs and lift up my...

Kglazer11‎, Yesterday 08:16 PM
Today, 10:49 AM Go to last post
4 220

"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
243 Pages
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Today, 10:29 AM Go to last post
7,279 1,094,414

Beginner Need Massive help

Hi Guys, I have been going to the gym around a year now and when I go, I do a little bit of everything I was hoping for some advice? am I best doing a little bit of everything or am I best finding a programme fand doing like chest/abs 1,back, shoulders the next and so on? mixing this with...

KevinY1987‎, Today 08:49 AM
Today, 10:29 AM Go to last post
1 106

Workout Schedule for Endurance, Strength, and Mass

Hello Bro Army (couldn't resist). So, I am the type to overanalyze (you should see my past questions). Anyway, I started my fitness journey at the beginning of the year, and feedback on here has been helpful. I went from over 230 pounds down to 206. I wasn't morbidly obese, but my pecs (they...

Matt4815162342‎, Today 06:09 AM
4 135

Will I lose strength for skipping a workout week?

Last week, on Friday, I pulled a back muscle doing Squats for 3x6 180. As of today, it still has not healed, and I don't think it will heal for a few more days. Will I still be able to do 180 for 6 reps when I get back to doing squats?

Reznovan‎, Yesterday 07:17 PM
Today, 08:31 AM Go to last post
4 182

Chin ups in HLM / TM work routine

I'm cycling TM and HLM for my strength routine. 4-6 weeks TM until stall on 5,3,1RM and then HLM with only 1 heavy day. Heavy day main lifts, 5x5, 5x4, 5x3 alternated per week on squat & bench cycled 2-3 times then TM again. But my back work out is consistent. 1x5,3or1 on deadlift with 5x5...

maddog352002‎, Yesterday 06:29 PM
Today, 08:23 AM Go to last post
3 96

45 min of Cardio eats my muscle/size

I love Cardio. I exercise 3 times a week with weights and at the end I do a 45 min Cardio session. Give or take I burn 500 calories on the treadmill. I just notice that I need to eat a lot more to maintain my muscle whereas I don't need to overeat when I skip it. It seems that Cardio is perfect...

sanshirovits‎, Yesterday 09:21 AM
14 360

Smile Beginner tips, not much change

Alright, I’m a 24 year old male, I’m 6ft and weigh 73kg, yet I have the build of a little girl, my wrists are 6” forearms are 11” and biceps at 13”, I am extremely skinny with a fast metabolism, I’ve always given up in the past finding hard to put on muscle and weight, and used all sorts of...

DylanRichards66‎, Yesterday 10:33 PM
Today, 08:11 AM Go to last post
8 238

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 08:42 PM
15 Pages
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Today, 08:10 AM Go to last post
439 29,780

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