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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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437 100,349

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
129 Pages
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Yesterday, 09:23 AM Go to last post
3,842 514,693

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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05-25-2017, 10:29 PM Go to last post
371 120,527

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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2,405 518,692

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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05-21-2017, 03:10 PM Go to last post
609 678,934

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
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04-19-2016, 12:44 PM Go to last post
10,927 1,475,726

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 40,201

"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
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5,191 760,293

How is this schedule?

I'm switching from Candito's linear program to a push/pull/legs split that I found on the internet due to wanting to have more exercises for my chest since it seems to be needing more work than the rest. I took what worked best from that program and changed some stuff that didn't work so well. I'm...

JesusLancella‎, Yesterday 04:20 AM
2 202

Can't make a decision.....

I started ICF but it was too much volume for me..I have decided to change the program but can't decide between f5 and jonnie candito strength/hypertrophy program..Although jonnie candito's program seems more interesting I'm not sure whether it's suitable for a guy with my stats.. Bench. 140 lbs...

Ahmad19982207‎, Today 12:35 AM
0 79

Ex athlete, Looking for a new workout program to break a plateau.

I am currently looking for a new workout program and was hoping to get a few recommendations? I am 26 years old, 180ish lbs, 6'2", and in relatively good shape. 12-15% body fat, somewhat muscular, etc. I have been lifting weights for the past 7 years (with a focus on staying lean these past 3...

mrose90x‎, Today 12:18 AM
1 74

Which beginner program is best for hypertrophy?

I'm focused on hypertrophy over everything else, I'm getting serious with the calorie surplus diet, so I was wondering which is the preferred routine on the forum, although I had already searched beforehand and saw a lot of controversy, so I thought I'd just go with whatever my own thread gives me....

FredieJ‎, 04-28-2015 01:49 PM
7 935

Best Type of Cardio for Muscle Preservation

I'm doing the StrongLifts 5x5 program and I'm trying to gain mass, however I want to add in some cardio after each workout (3x a week). I heard long-duration cardio can cause muscle loss so cardio like sprints would be better because it maintains muscle mass or even helps you get bigger. Is that...

LieutenantDan95‎, Yesterday 02:54 PM
1 74

Stalling on the 3rd week of ICF😢

I really liked the program and decided to do it while bulking..I'm on the 3rd week and I stalled on bench press second time Today...on the previous workout A I benched 145 for 5 reps for 3 sets but failed on the 4 and today I couldn't even do the first set ..is the program to much volume for me...

Ahmad19982207‎, Yesterday 12:30 PM
Yesterday, 11:26 PM Go to last post
22 268

No machine triceps workout?

Was wondering if someone could give me a good triceps workout with no machine exercises. Working out at home where all I have is a pair of adjustable dumbbells, bench, barbells, tons of weight plates and dip bars. Also, can i build big triceps without cables? Thanks in advance.

TheNameIsMiike‎, Yesterday 11:03 PM
Yesterday, 11:03 PM Go to last post
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Should I switch from Fierce 5 to ICF 5x5?

My training experience is novice; I've been lifting on Fierce 5 for almost 2 months. I'm starting to feel like I need more sets on my squat and bench, I finish my 3x5 at my working weight, and after a few minutes rest feel like I could bang out another set. I'm willing to give 100% to nutrition...

Gordon95‎, 01-15-2015 03:14 PM
Yesterday, 10:54 PM Go to last post
7 1,611

dumbells only?

i only have dumbells, no room anywhere for a bench press... any routines for ppl with just dumbells?

Want2BeSwole‎, Yesterday 08:22 PM
Yesterday, 10:36 PM Go to last post
1 76

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
21 Pages
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620 94,491

Ab training advice

Ok so I am currently training abs 3 times a week usually like Monday with chest Thursday by them self and Saturday after back, I'm wondering like if there are any routines out there that work well because my Saturday routine is fine it's 3 exercises that hit 3 areas but I'm wondering if my Monday...

Ahatcher12‎, Yesterday 09:51 AM
Yesterday, 09:42 PM Go to last post
2 151

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that one...lol Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> http://forum.bodybuilding.com/showthread.php?t=170072613 Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
10 Pages
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Yesterday, 09:36 PM Go to last post
294 41,470

texas method

volume-recovery-intensity seems like a good way to get stronger but what about aesthetics? for instance, lagging legs: is it enough to focus on squatting 3 times weekly? also, caloric needs must be less than a higher-volume program... where to start!?

ironlionzion3‎, 05-24-2017 05:16 PM
Yesterday, 09:34 PM Go to last post
23 433

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
34 Pages
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Yesterday, 09:08 PM Go to last post
996 82,171

Smile Advice for a new dad please.

Hi, Long time lurker but it's my first time as a poster here, nice to meet you all :) Quick description about the situation here: I'm a dad since 2 and half a year now and pretty much at the same time I stopped doing sport and diet. Now, as you can see in the picture, I'm pretty fat -...

Tixuoti‎, Yesterday 08:13 PM
Yesterday, 08:13 PM Go to last post
0 72

Any advice?

Hi, so I'm sure you long term members must see forum posts like this all the time, "Help me lose weight", "Urgent help needed", "Any advice welcome" just to see the user log offline that night and never return. I am new but have never wanted as much change then now. I am 16 years old, currently...

KyleWr‎, Yesterday 07:46 PM
Yesterday, 07:55 PM Go to last post
1 40

Doing too much

I think I am doing too many intensity techniques. I know too much or two many is relative. I am recovery fine, but think that although my recovery is fine, I may be doing too much and it is negatively impacting rate of progression. I follow a 6 day PPL routine. Here is a sample outline Sunday...

AntM1564‎, Yesterday 04:55 PM
Yesterday, 07:43 PM Go to last post
3 111

Question Input on chest routine??

Hi everybody. I was looking for feedback on my current chest routine. Am I doing too many sets and/or overtraining? I have a shoulder issue so I need to use ISO machine for presses, but.... 3 x 8 wide bench press 3 x 10 Incline press 3 x 12 db flies 3 x 12 db incline flies 3 x 12 db...

joes_dad‎, 05-14-2017 10:06 PM
2 Pages
1 2
Yesterday, 07:30 PM Go to last post
43 6,578

Workout plan for thin guy trying to bulk up

Hi, I'm a 29 year old male, 5' 11", typically weigh between 145lbs and 150lbs. I'm looking to get bigger. I don't really care about looking ripped or anything. Just sick of being a twig. I also want my strength to be useful in daily life, not for showing off. Can anyone point me in the right...

CarlByrd87‎, Yesterday 05:57 PM
Yesterday, 07:12 PM Go to last post
1 60

Struggling with Stronglifts 5x5 any advice?

I've been gyming for about 6 months now with my main goal being weightloss, Starting at 255 lbs, now I'm at 204 lbs. I have already been doing SL 5x5 for the past 3 months however I'm having alot of issues on stronglifts 5x5 that I don't really know how to fix. I'll be the first to admit I...

Carnifex66‎, Yesterday 06:40 PM
Yesterday, 06:40 PM Go to last post
0 90

Cool Need help picking a workout program

So, I started working out on and off about 2 years ago, however about 6-8 months ago I stopped and want to start going again. First thing I am wondering is if I am still considered a beginner? If I am a beginner, I would like to do a body recomposition. I am skinny, looking to build as much muscle...

noahchalifour‎, Yesterday 05:46 PM
Yesterday, 06:30 PM Go to last post
1 62

Which Workout Program would suit best for me?

Hi guys, I'm in a dilemma and would really appreciate any help in this scenario. My Goal: Fat Loss and then getting Ripped. (I'm 95 kgs currently) My workout plans: 1) 1 Muscle Group per day Workout:

arijit2‎, Yesterday 08:43 AM
Yesterday, 06:27 PM Go to last post
4 118

Fierce 5: Ab Accessory and Hip Health

Hey all, My understanding is that, in beginner's F5, abs are the one accessory you can't swap out because you need those exercises for hip health. So, I've been using a decline bench, and progressively adding weight by holding plates behind my head. After a couple of months progressing this...

JustitiaFiat‎, Yesterday 12:03 PM
Yesterday, 05:44 PM Go to last post
5 105

Incorporating trapbar deadlifts in a routine...

I do Stronglifts the traditional way the program is set out with a bit of accessory work at the end of the workout and I know many will probably frown and dish out a lot of heat upon hearing of programming the trapbar deadlift over the traditional deadlift, but out of curiousity how would one...

Deep-Voiced-One‎, 05-26-2017 05:06 PM
Yesterday, 05:18 PM Go to last post
12 331

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