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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
159 Pages
1 2 3 4 5 ... 159
Yesterday, 11:34 PM Go to last post
4,741 614,546

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
15 Pages
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11-19-2017, 05:40 PM Go to last post
445 180,836

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
20 Pages
1 2 3 4 5 ... 20
11-19-2017, 01:59 AM Go to last post
587 176,555

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
1 2 3 4 5 ... 21
11-17-2017, 01:12 PM Go to last post
620 734,838

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
83 Pages
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2,483 562,980

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 1,628,298

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 48,784

5x5 program

Hello I’m am new too bodybuilding.com I am 16 years old and 6’2 about 160 pounds I’ve been working out since the beggining of this past summer but never really have done a structured program, I’m looking to get stronger and build muscle and am wondering if the 5x5 would be right for me especially...

cadewhite11‎, Yesterday 09:24 AM
5 148

Which workout program?

Hello, I have been working out for around 1,5 years and started doing crossfit half a year ago. I love crossfit a lot but i know i am not going to gain muscle from that alone, which is why i only do it twice a week now. While i go to the gym 3/4 times a week to get bigger muscle. I am...

krabbovich‎, Yesterday 11:56 AM
1 66

15 sec rest in between sets for muscle mass ?

Here is my question usually i take 60 sec to 90 sec rest between my sets but recently my personal trainer told me to take 10-15 sec rest max.my goal is getting more mass n getting bigger and i m not fat i m well toned so its not about losing fat with short interval training..my question is...

DeviLLucifer‎, 10-28-2014 12:24 PM
Yesterday, 11:51 PM Go to last post
19 2,042

Compound moves every 3rd day & yoga for strength, mobility & flexibility?

Hi all, About my current situation: I currently suffer from a shoulder injury that I (probably) got through either lifting with ****ty form or never really lifting with a plan, but freestyling my workouts (which resulted in imbalances in the shoulder and the rest of my body). Besides that, I...

Ferdinandoz‎, Yesterday 10:35 PM
Yesterday, 11:26 PM Go to last post
1 69

"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 08:03 PM
212 Pages
1 2 3 4 5 ... 212
Yesterday, 10:42 PM Go to last post
6,342 919,607

Workout program - baseball player

I've used a few different sources to create a workout program that it looks like I'd enjoy, while aiming to assist in my game (I play baseball a few times a week during the spring and summer months). Looking to lean out this off season as well. I'm really open to thoughts/suggestions: ...

SpecterH‎, 11-19-2017 01:52 PM
Yesterday, 10:39 PM Go to last post
2 88

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 04:43 AM
61 Pages
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Yesterday, 09:29 PM Go to last post
1,812 119,268

Thoughts on my split ?

Hey, Trying to structure my own 3 day split, could you guys give me any suggestions/fixes to my program here ? CHEST/BICEPS Bench Press Inclined Dumbbell Press Dips Bicep Curls

Punset‎, 11-19-2017 04:41 PM
Yesterday, 09:11 PM Go to last post
4 190

Bb.com "All Access" fee for workout plans?

Has anyone else seen this yet? Apparently it just came out today. If posted in the wrong section please move. Seems some of the content on here that was free will now cost 8.99 a month *or 89 a year* to access. So for those half way through a program they'll get cut off unless you pay...

necrologic‎, 11-16-2017 02:30 AM
2 Pages
1 2
Yesterday, 08:08 PM Go to last post
50 1,876

From PPL to UL

As we all know, life gets in the way. I love PPL, but I only have time to hit the gym 4 days a week right now because of Uni & a fulltime job. Trying to squeeze the PPL volume into 4 days instead of 6. Looks good to me, but give me your thoughts. I will not bother you with exercise...

DutchTeamUltra‎, Yesterday 09:23 AM
Yesterday, 08:07 PM Go to last post
3 171

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 10:48 PM
41 Pages
1 2 3 4 5 ... 41
Yesterday, 06:54 PM Go to last post
1,211 145,318

Ab workout questions

So I am doing a program where I do chest/back monday, shoulders Tuesday, Biceps/Triceps Wednesday and then Chest/Back again on Thursday. I dont do legs as I am a soccer referee and my calves and quads get a workout when I ref. I want to start getting used to doing abs but by the time I do my main...

ccurran86‎, 11-19-2017 02:34 PM
Yesterday, 06:42 PM Go to last post
11 244

Workout routine and progression

I have been running this routine for a while and been using just beginner progression adding weight workout to workout, now i cant add weight that often anymore, i think i can progress each 2 week. What type off progression could i add to my workout? Any tips? im thinking about maybe do like 5-6...

GetReadyPhil‎, 11-18-2017 05:13 PM
Yesterday, 05:32 PM Go to last post
15 424

Arnolds beginner routine level 1 once or 3x full body

Has anybody tried doing this split only once a week? What are your experiences? I'm currently doing this full body workout 3 times a week: Jim stoppani's beginner to advanced phase 1 routine (can't post links) To me working out three times per week is ideal because of my working hours. Ive...

Tizianom90‎, Yesterday 03:07 PM
Yesterday, 03:07 PM Go to last post
0 98

Critique my Program (OHP, Trap DL, Weighted Chin Ups)

Hello all, A little background info about me that might explain some choices I made in this program: -Regular squats and deadlift absolutely wreck my lower back, no matter how solid the form is (old injury flaring up) -Back Squats always felt insanely awkward, no matter how often I did them or...

ZT89‎, Yesterday 02:43 PM
Yesterday, 02:43 PM Go to last post
0 100

Arnold Schwarzenegger 3 Day Split (allows you to workout 6 days a week)

I'VE BEEN LOOKING FOR A GOOD 3 DAY SPLIT...THAT WILL ALLOW ME TO RECOVER..AND WORKOUT ALMOST EVERYDAY....I DON'T LIKE HAVING TO NOT WORKOUT...IS THIS A GOOD SPLIT TO FOLLOW? Arnold Schwarzenegger 3 Day Split Bodybuilding Routine This routine is inspired by the way Arnold Schwarzenegger used...

liveyourlife13‎, 09-28-2010 09:01 AM
Yesterday, 02:13 PM Go to last post
13 59,116

Is too much volume making me progress slower?

Hi guys, long story short on a farm, that has a gym in the house, 8weeks left here. Have been here for 16weeks or so.. I have been using my own routines which ive made from reading around forums and by finding what works best for me with what equipment i have (limited) Im progressing slower...

Harrryyy‎, Yesterday 03:43 AM
Yesterday, 01:33 PM Go to last post
6 263

Rate my routine

Hey guys, I started aiming mass gaining after 4 months of cutting and I changed my workout routine. Basically I'm new to compound exercises such as deadlifts/squats because of knee issues but I'm slowly getting used to them in proper form. Please rate my workout routine and also, do you have...

tryHard94‎, 11-17-2017 01:01 PM
Yesterday, 01:07 PM Go to last post
8 300

Workout Plan Suggestions

Been hitting the gym for about a year now, starting to plateau a bit and looking to change up my workout. Been reading a lot this week on different programs and I'm leaning towards the Madcow 5x5 or 5/3/1 and adding my own supplementals to those. Would appreciate any suggestions or gaps people can...

Jaturongkabaht‎, 11-17-2017 03:51 PM
Yesterday, 10:51 AM Go to last post
3 218

Question PF routine Fierce 5 Qtna

So I'm starting to go to Planet Fitness to fill in gaps in the fierce 5 routine. When it comes to the bench should I do DB bench and also incorporate the smith machine ? any other machines that can work the legs like squats ? Can it be done there at all ? Or does anyone have a routine period...

BogEye98‎, 11-19-2017 09:47 PM
Yesterday, 08:48 AM Go to last post
5 184

Is Biceps curl 3x week too much ? fullbody

Hi im doing fullbody workout 3xweek my workout is Squat Bench press Barbell row Military press Biceps curl Calf raises 3x8-12 But im curling 3 times a week is it too much i wanna build muscle and get stronger This is my *a* routune in my b routune i switch squat with deadlift only

bzyspecial‎, Yesterday 03:52 AM
Yesterday, 07:47 AM Go to last post
6 235

Returning After 3 Years

Hey guys. I have decided to start working out again after more or less 3 years of being a fat slob. Do you guys have any program that I could use? Do note that the gym that I'll be using doesn't have a squat rack so squatting and bench pressing will be through the smith machine and I probably won't...

ShoopDaWhooop‎, Yesterday 04:02 AM
Yesterday, 06:21 AM Go to last post
1 137

Hi, new member - workout advice needed.

Hi all, new to this scene but looking forward to the challenge. 180cm 83kg 35 years old Been going 4 months now. Went from 70kg to 83kg - mostly due to drinking loads of milk (GOMAD diet) (gallon of milk a day) Def gaining muscle as I’m going up weights ok. However a layer of fat has...

mojoscotland‎, 11-19-2017 10:37 AM
Yesterday, 06:05 AM Go to last post
13 311

Running & weightlifting help (military workout plan)

Hey whats up, Running isn't mentioned a whole lot on here compared to lifting since this is pretty much mostly for working out at the gym of course but I know there has to be some gym rats that love to run too. So I've been serving in the US Army for 2 years now and running is something we tend...

Quesadillah‎, 11-19-2017 09:29 PM
Yesterday, 05:14 AM Go to last post
2 189

Workout Help

I currently am going to Planet Fitness (only gym in the area I can get to) 5 to 6 days a week and doing a good deal of cardio and some light lifting. My goal is weight loss with minimal muscle loss (I am currently 415 lbs aiming for 225-230 in the next 18 months). I do their 30 minute workout each...

bigdaddyslimtim‎, Yesterday 02:09 AM
Yesterday, 03:26 AM Go to last post
3 145

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