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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 08:53 AM
264 Pages
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Yesterday, 04:52 PM Go to last post
7,919 1,161,385

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
32 Pages
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11-30-2019, 11:57 PM Go to last post
940 640,413

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
99 Pages
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2,942 903,684

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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11-11-2019, 05:58 AM Go to last post
665 531,114

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
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10-29-2019, 11:49 AM Go to last post
681 1,088,389

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
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09-06-2019, 01:41 AM Go to last post
72 163,729

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 45,363

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 2,347,872

anyone have a period when you just had a few minutes for lifting? What happened?

I'd like to know if anyone here has had a period where they were quite time-constrained on their lifts, and just spending a few minutes on a few lifts, rather than 45 minutes to an hour. What happened to your gains during that period of your life?

peterm28‎, 12-08-2019 07:58 PM
Today, 03:21 AM Go to last post
29 1,070

Does this type of training favor someone that is into body building

Firas Zahabi went on the JRE podcast and gave his thoughts on how you should train . the idea of not getting sore after a workout bothers me a lot xd so if you can do 10 pull ups , but can never seem to reach 11th , try doing 8 each day until your capable of doing 9 each day and then over all in...

J0hn90‎, Today 02:06 AM
3 82

Best plan to mass gain at home?

I'll start by saying about 8 years ago I did some mass gaining and was happy with the results. But, I was a member of a gym. I live in a rural area now so gym is out of the question. I bought a bench and weight set off amazon and was looking for a plan to mass gain at home. The bench can...

Chablo‎, 12-09-2019 09:55 PM
Yesterday, 10:20 PM Go to last post
5 473

Need Help Finding 4 Day Routine (For a Woman)

Hi all, I am having a hard time finding a routine that will help me get the results I want but still fit around my home/work schedule. Currently, I've been using a plan I found on another fitness site. It's a 4 day upper/lower plan, with different exercises on each day and meant to have a rest...

AlecChristine‎, 12-09-2019 03:44 PM
Yesterday, 05:59 PM Go to last post
5 476

Rate my Program!

Hey everyone, I built up a new program and want to know what sucks about it or what’s good. Thanks for the feedback! 1. Back & Triceps 2. Legs (Push) 3. Chest & Biceps 4. Legs (Pull) 5. Shoulders & Traps 6. Rest 7. Rest

VerySimplyMike‎, Yesterday 12:38 PM
Yesterday, 02:36 PM Go to last post
1 225

split routines and optimal volume and rest for muscles

Hi, I am learning about split routines - single bodypart each session (chest, arms, shoulders, legs, etc) vs push/pull vs total body, and others. It seems to me that the more days you have available to lift, the more focused on specific body parts you split routine can be. That's why total body...

Ctiger06‎, Yesterday 10:20 AM
Yesterday, 12:25 PM Go to last post
3 289

Critique my 5-day split plan

Been a customer of bodybuilding.com for a while, and visited the forums, but this is my first post. I have been doing a 5-day split program that I have built on my own that suits my home gym equipment and exercises I prefer. Lots of help from the community here too, so thank you! I want to check...

kseminsky‎, 12-03-2019 07:24 PM
Yesterday, 11:35 AM Go to last post
6 1,257

I own only a pair of 22lbs dumbbells (10kg)

Hi fellas, newbe here. I have a pair of 22lbs dumbbells to start my fitness journey. I live in a small apartment with no space for anything, in a cold city (weather sucks). And gym is too far away (no car). Sh!t. Odds are against me but I will prevail. I don´t know exactly how. Any ideas?...

Patol‎, 12-09-2019 12:17 PM
Yesterday, 07:55 AM Go to last post
5 562

Weight traning to get rid of lower belly fat (lower loose belly skin)

Hi. Do you guys know what gym exercise I can do to get rid of my lower loose belly fat. I hear I need to fill the kin with muscle to stop it from sagging since its kinda loose and wrinkly.

bodyguy55‎, 12-08-2019 05:25 PM
Yesterday, 05:53 AM Go to last post
5 767

All pro intermediate 3 for fat loss?

Thought's on all pro's intermediate 3 for a fat loss period? 2 x days per week of full body, 3 core lifts with assistance exercises. Current 5RM - Squat 170kg, Bench 110kg, Row 90kg. Weight currently about 270 in the 30% ish BF. Looking to cut to about 220. Also thoughts on All pro...

bigthug87‎, Yesterday 05:33 AM
Yesterday, 05:33 AM Go to last post
0 258

Diet program

I am following AllPro on and off, this time will stick to it hopefully. I'm on a cut with ~1500-1700 cals/day. General trainer at my gym suggested me to just eat fruits and couple of protein shakes a day for two days and watch my weight go down ridiculously fast. Should I give it a shot? This...

VigneshSP‎, 11-13-2019 10:18 AM
Yesterday, 04:25 AM Go to last post
11 823

Thumbs up Best workout plan to gain strength quickly?

I need to gain strength fast in the core lifts (squat, bp, overhead press, deadlift) and a little bit of size, but mostly strength.

CaptainEarth‎, 12-09-2019 08:49 PM
Yesterday, 02:40 AM Go to last post
4 462

Help with 531 BBB, any experts on this program?

I want to try Wendler's 531 BBB but I haven't read or have his book yet. Will try to get it this week or weekend. This is the template I am going to use from his website: Day One Press – 5/3/1 Bench Press – 5 sets of 10 reps Lat work – 5 sets of 10 reps Day Two

Jkkky‎, 12-08-2019 08:21 PM
12-09-2019, 07:19 PM Go to last post
4 678

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 10:27 PM
3 Pages
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12-09-2019, 07:12 PM Go to last post
77 13,130

Why do the programs recommended here focus on flat barbell bench for chest?

I have been reading a lot that flat barbell bench doesn't isolate the pecs much and recruits a lot of other muscles as well So is flat barbell bench enough to build a good chest? Why don't these programs add more exercises that focus on the chest like flies or dips?

pazuko‎, 12-09-2019 03:53 PM
12-09-2019, 07:02 PM Go to last post
7 567

Is it a good idea to alternate Heavy and Light weights for every session?

So my workout routine looks like this Monday - Pushday, Heavy Tuesday - Pullday Light Wednesday - Leg day Thursday - Pushday Light Friday - Pullday Heavy my question is does this routine looks good? or should I commit to one weight?

BuddySan‎, 12-09-2019 08:30 AM
12-09-2019, 06:50 PM Go to last post
5 541

Transitioning from a high volume/frequency routine to a lower vol/freq one

The eternal question: will I lose my gains? Same style routine (U/L). Not low volume, just lower.

Xpiro‎, 12-06-2019 02:14 AM
2 Pages
1 2
12-09-2019, 06:40 PM Go to last post
32 2,345

Pros and Cons to my routine.

I really just need an overall look from the outside. Some people say its too long, some says its a meme routine but it has been working for me. I had great a great clean bulk with this but not sure I am optimizing my time or routine. Its about 50 - 60 min which is fine with me, I am never pressed...

sxgt‎, 12-08-2019 10:58 PM
12-09-2019, 04:56 PM Go to last post
11 798

Fitness fall out !!

How do we refocus our minds & body after a prolonged period out of training, due to a significant life event maybe a house move, job change, injury, how do we inspire ourselves to go back to that 5 days per week, training,

jjmack2000‎, 12-08-2019 03:56 PM
12-09-2019, 04:26 PM Go to last post
2 689

How to protec ya knees for new brahs

Just thought I'd give a basic and easy to follow tip for any new brahs. Whenever you start a new leg excercise go as light as possible while still feeling some burn in the muscle after 50+ reps. Play around with your foot position until you dont aren't aware of feeling your knee at all, when your...

Gunny732‎, 12-08-2019 07:33 PM
12-09-2019, 12:18 PM Go to last post
3 712

Do I need to add or change anything to my upper body workout plan?

My aim is to build muscle as fast as possible. Push Day - Dumbbell bench press 12 x 4 (alternating between horizontal and incline) - Pectoral fly (machine) 12 x 3 - Seated dumbbell shoulder press 12 x 4 - Side lateral raises 12 x 4 - Reverse fly machine 12 x 3 - Tricep cable pulldown 12 x...

Steve123454321‎, 12-09-2019 08:24 AM
12-09-2019, 08:26 AM Go to last post
1 477
12-09-2019, 07:05 AM Go to last post
2 564

Martin Berkhan intermittent fasting training review

A ton of your guys’ workout plans are phenomenal. Wish I had found these earlier. I thought I would share with you my experience with a personal training session I had with one Martin Berkhan (some of you might know of him) In case any of you were also considering a personal client consultation...

linerun3535‎, 12-08-2019 06:24 PM
12-09-2019, 07:01 AM Go to last post
2 688

Rate my program (Upper/Lower/Push/Pull)

Here's how my Program looks like, I had to remove dips from it because they were causing too much pain in my shoulders, therefore I increased the sets of other chest exercises and modified some other stuff. I train legs only once per week because they have always been proportionally bigger...

ascendingIRL‎, 12-08-2019 11:03 AM
12-09-2019, 05:05 AM Go to last post
5 832

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n8x2c8qgqgn‎, 12-09-2019 12:55 AM
12-09-2019, 12:57 AM Go to last post
1 551

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