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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
137 Pages
1 2 3 4 5 ... 137
4,085 531,621

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
16 Pages
1 2 3 4 5 ... 16
06-18-2017, 11:41 AM Go to last post
461 111,452

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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06-13-2017, 06:11 AM Go to last post
375 128,553

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
81 Pages
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2,410 525,493

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
1 2 3 4 5 ... 21
05-21-2017, 03:10 PM Go to last post
609 687,805

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 1,496,954

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 41,612

Five day split - just getting back

I've been getting pretty nice results over the past month with a kind of abbreviated, free form five day split. A lot of it is undoubtedly attributable to actually lifting again, and my lifting in previous years and the muscle memory associated, but I wanted the get the board's opinion on the...

cfreetenor‎, Yesterday 01:10 PM
Today, 01:57 PM Go to last post
4 167

Is there any point to doing light workouts?

Im talking about those off days, or days when you cant get to the gym and have to work out at home. or maybe you only have 20 minutes to spare instead of the usual 45-60 mins. And you wind up with a workout half or even a quarter your usual intensity. Is there any point doing this at all?...

caleb8888‎, Today 05:38 AM
15 188

Can you take a look at my workout program

i ve actually been lifting for 6 months now but home only and no equipments except a set of weights.Now i bought a home-gym like thing that lets me do some exercises like leg extension leg curl lat pulldown tricep pushdown and incline flat decline bench press.And here is my program. ...

newbie9898‎, Today 10:49 AM
4 120

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
24 Pages
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718 101,790

"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
185 Pages
1 2 3 4 5 ... 185
5,529 789,871

1 Month of no equipment, help me maintain muscle!

Hey, I'm going on a 2 week motorcycle road trip where my LA Fitness membership is not valid, followed by 2 weeks abroad for another trip with a strict tour itinerary, so no exploring for a gym on my own. So far all I have is: -Short, med, wide grip pushups -Short, med, wide grip pull ups...

KingJacobo‎, Yesterday 08:53 AM
5 191

Smile 3 Day Split

Hi, I've not trained for a year so want to get back into it so took a PT session last night and loved it, some weights and HIIT, but they cost too much, so I'm going to try and go it alone ! My main goal is weight loss, I'm 37 5ft-8 and about 105kg. I'm looking for a program I can follow,...

tooley1878‎, Today 06:14 AM
Today, 10:35 AM Go to last post
4 125

Legs/push/pull

I'm going on a bulk and I'm a little confused about this split. If I do push,pull,legs rest and then repeat is that good? Or do I need to have a rest day between pull and legs, thanks

atilinca9‎, 06-20-2017 08:45 PM
Today, 10:30 AM Go to last post
8 2,013

Looking for a program to Build muscle

Hello guys, I have been on a stength-based program (ICF) for almost 3 months now, and I think its time for me to go to another program that would serve my needs. I have look up alot of programs on bb.com but couldn't find the perfect one for me. I am pretty underweight for my age (20) having a...

JimMoriartyy‎, Today 08:49 AM
10 145

Chest

So, I'm looking to change my chest routine a bit. The progress is kind of there but it's soooo slow because of genetics. What do you boys do?

dannagooyen‎, Today 09:33 AM
0 37

A few fierce 5 questions.

1. So on Workout A you do two sets of calf raises i like training calf as i think there a strong point of mine and would like to grow them more can i add more sets if i want? 2.Any idea for a better ab exercises i have been doing weighted setups but i hear there more of a hip flexors things i...

Actimex‎, Today 03:42 AM
Today, 08:54 AM Go to last post
3 138

One thing i've always wondered...

After a good session in the gym, feeling pumped the next day comes and you're either sore or your not, i know when i first started DOMS were major, now i rarely get DOMS im a little sore today but not bad at all. My question is, to build muscle, do you really have to be sore the next day or is...

dukey91‎, Today 03:07 AM
Today, 08:28 AM Go to last post
8 195

How can I improve my workout?

Sorry for very generic question but I'd really like to hear people's opinions 21 years old Weight: 160 Squat: 265 Bench: 230 Deadlift: 320 O.H.P.: 145

kmurphy43‎, Today 08:08 AM
Today, 08:18 AM Go to last post
1 95

How's my training split?

I am doing 5/3/1 but since it's only 4 days a week I decided to add stuff in. In the first 4 days I do my regular 5/3/1 work followed by light accesories. On day 5 and 6 I work on the main muscles I want to strengthen with very heavy work (chest and quads). On day 6 I also put in some arm...

Ney1011‎, Today 01:29 AM
4 443

Workout plan suggestions for glutes?

I'm a newbie to the gym and I'm gonna start going once fall term begins at uni. Anyone have any suggestion for getting dat ass™ and a nice body in general? What should I be eating and in how much quantity? I'm 131lbs (59.42kg) and 5ft 11 in (180cm). Please don't be rude. I'm completely ignorant to...

stonemilker‎, Today 07:04 AM
Today, 07:43 AM Go to last post
2 79

Beginner Bulk Up Advice

Hi! ... thought I would turn to some experienced heads for help... Background - I have always worked out for a few months with a friend and immitated their work outs, which worked. Now going solo for the first time which is kind of intimidating. I had a run through with a PT and got given a...

neb51‎, Yesterday 09:26 AM
5 1,229

gym classes/work out program

I've been doing the All Pro's beginners routine for about two weeks now and I've found I've lost all motivation for the gym, it feels like a chore. I'm not sure if it's me or the program. I'm thinking of just trying the gym classes instead, as I did enjoy those a lot more when I tried them. I'm...

lxjane‎, Today 03:36 AM
2 124

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
39 Pages
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1,147 90,020

Question New routine feedback

Hey guys, looking for some feedback on this routine. Aiming for a mix of strength and hypertrophy; mostly concerned with how the rep schemes and total volume compares to what has worked well for you all. Thanks! Chest Triceps: BB Bench warmup BB Bench 6x4 Chest Dips 5x5 Chest Flys 4x10...

EequalsMCLift‎, Today 01:37 AM
0 83

Thumbs down How to build lats with long arms

Cant seem to feel my lats working think its because of my long arms??

Callumchallis‎, Yesterday 02:19 PM
Today, 01:07 AM Go to last post
5 209

Wink What's the perfect routine for my goal?

Hey dudes, I'm going to keep this short and simple. I'm looking to get a body like the guy in the picture attached. I can do 4 days workout a week. Can you find me a reputable workout that can get me the physique I'm looking for? I've tried looking but I can't find one! I'd love if the plan...

harvey07‎, Yesterday 02:13 PM
1 147

Lifting Aches my entire body because of bone structure

Hello, This is my first post so I am going to give all the information i can in an effort to get some feedback in order to improve mysel and hopefully help others down the line. This past year in 2016 i weighed around 240ish being 5'10 ish 6'0 when i stand up straight i feel and now im at 155...

jharr93‎, Yesterday 07:35 PM
1 84

Question Good workout moves for size and strength

I'm 16 year old guy, and I'm quite lean. (I'll put a pic down below) I'm going to begin to do a leg/push/pull routine, I am not new to bodybuilding, so I can handle a split like this. I am going on a lean bulk, and I want to build quality strength and muscle. I am really stuck between two...

atilinca9‎, Yesterday 03:30 PM
Yesterday, 09:58 PM Go to last post
3 155

legs won't grow

My legs have not gained any size in 3 months! I lift most days of the week, squatting about 3 times per week and eating for mass. Strength has gone up, although squats have become my weakest lift. Any kind of sure-fire way to add considerable size to my quads and hams? I have tried Smolov, low...

ironlionzion3‎, 06-20-2017 06:23 PM
Yesterday, 06:59 PM Go to last post
19 355

Need advice

Was thinking of doing this for a Weekly routine Monday: Chest and shoulders Tuesday: legs Wednesday: back and shoulders Thursday: legs Friday: Chest and back Weekends off/active rest What do you guys think?

bsnow0506‎, Yesterday 04:21 PM
Yesterday, 06:39 PM Go to last post
4 90

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