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Forum: Workout Programs

What workout is best for your goal?

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Post your workout journals online so others can see what you are doing and follow your progress!

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Turning into a meathead- mid...

coachcalande

Today, 03:16 PM

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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How Long did Elite Olympic...

body60192

11-05-2021, 12:50 PM

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Sticky: AllPro: A Simple Beginner's Routine part VII Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part... nightanole‎, 11-07-2020 06:13 AM 26 Pages • 1 2 3 4 5 ... 26	Last Post By jinxarelush View Profile View Forum Posts Today, 03:14 PM	768	323,184
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 25 Pages • 1 2 3 4 5 ... 25	Last Post By IronMuskle View Profile View Forum Posts Today, 06:44 AM	733	959,842
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 102 Pages • 1 2 3 4 5 ... 102	Last Post By TonyM78 View Profile View Forum Posts 03-24-2022, 02:03 AM	3,054	1,381,736
Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22 Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your... ForumNature‎, 02-13-2022 12:55 PM	Last Post By ForumNature View Profile View Forum Posts 02-13-2022, 12:55 PM	0	3,889
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 24 Pages • 1 2 3 4 5 ... 24	Last Post By joewattie View Profile View Forum Posts Visit Homepage 12-28-2021, 03:35 AM	697	1,519,522
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 3 Pages • 1 2 3	Last Post By DayChallenger View Profile View Forum Posts 03-17-2021, 07:01 PM	84	425,767
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 07:29 AM	Last Post By ironwill2008 View Profile View Forum Posts 11-21-2018, 07:29 AM	0	58,200
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 • 1 2 3 4 5 ... 365	Last Post By davisj3537 View Profile View Forum Posts 04-19-2016, 12:44 PM	10,927	3,108,161

Power lifting to bodybuilding muscle gain How much more solid muscle can a intermediate to advanced power lifter gain if they were to switch to a bodybuilding style of training? For instance, let’s say for someone that has trained for 4 years and has put up relatively big numbers on the bench press (1.5-1.75xbw), squat (2-2.5xbw), etc.... Lizzy3200‎, Yesterday 10:27 PM	Last Post By air2fakie View Profile View Forum Posts Today, 02:56 PM	4	193
RP training and fat loss phase. Just finished a five week mesocycle using rp style training, basically volume ramping. For those who use or have used this style of training during cutting, did you still try to add sets during the meso? Or did you hold it more static? I was able to add like 1 set in week 2 and 3 for most body... JitsuLifting‎, Today 02:45 PM	Last Post By JitsuLifting View Profile View Forum Posts Today, 02:45 PM	0	25
Help with PHAT routine I'm going to switch my workout program this summer and I thought trying out PHAT could be fun, But i'm a bit unsure on how to approach it since it's the closest I have came to making my own program. So I'm just here for some guidance and help on what could be improved with what I have came up with... BigLad06‎, Today 02:03 PM	Last Post By BigLad06 View Profile View Forum Posts Today, 02:03 PM	0	38
Need help training for aesthetics with only dumbbells and pull-up bar Somewhat beginner at lifting, I want to train for aesthetics to get the nice summer bod. Any help is much appreciated Mfatteritano‎, Today 11:52 AM	Last Post By Anthony21 View Profile View Forum Posts Today, 12:08 PM	1	71
Need 4 day Workout for Home Gym Going to start working out at home. Working 12s at the moment so only can workout 4 days a week. So I am looking for a good 4 day workout plan that will fit with the equipment I have at home. I have a rogue power rack/barbell, powerblock adjustable dumbbells and treadmill. Have no other... sanzz18‎, Today 06:21 AM	Last Post By Anthony21 View Profile View Forum Posts Today, 11:54 AM	3	179
Accumulated fatigue How often should you take a break from lifting to reset any accumulated fatigue? And how long should the break be? Quiggie‎, Yesterday 12:22 PM	Last Post By SuffolkPunch View Profile View Forum Posts Yesterday, 11:38 PM	5	250
chest/back after fierce 5 Hi all, After close to 2 months of training the fierce 5 i am reaching the end of my progression. Instead of taking a week and continue, i prefer modify my workout. I will keep most of the exercises and change a few around. Basicly i wish to put my focus to two of my weaker groups: chest and... cembos‎, 05-14-2022 11:16 PM	Last Post By cembos View Profile View Forum Posts Yesterday, 10:25 PM	5	349
is workout efficient Hey, I and my brother started working out a month and a half ago and our routine was a 3-Day full-body workout. Now we want to level up the routine and do a 4 day PPL with a full-body routine, How effective is this? Although I've also read that splitting the routine to Upper body/ Lower... bgokjh‎, 05-15-2022 02:20 AM	Last Post By Sinfinia View Profile View Forum Posts Yesterday, 10:16 AM	13	521
Low Volume High Frequency U/L 4 day on one day off So I am looking to workout pretty much every day if possible as I use training to get my stress out and genuinely just love lifting. I have heard low volume high frequency training has a lot of success when it comes to strength and hypertrophy gains and I just wanted to ask peoples opinions on... StrengthStudnt‎, Yesterday 12:45 AM	Last Post By air2fakie View Profile View Forum Posts Yesterday, 06:10 AM	2	210
Help me get to 120 bench :) Hi can someone please help me to get my bench 1 rep max to 120kg? Atm my 1 rep max is 110kg. I weight 90kg myself. Im 36 year old. And i train fullbody 2x a week atm. Im stuck at 110kg bench and cant get past. That point :( my bench session is like 1x110. 1x108. 1x 104.. 1x100.3x97. 4x87 5x 82..... Mortzik‎, 05-07-2022 07:57 AM 5 Pages • 1 2 3 4 5	Last Post By coachcalande View Profile View Forum Posts 05-15-2022, 01:35 AM	146	4,791
moved on to intermediate too fast? hi all, I have been lifting for about 8 years, long story short, i bulked too fast then cut too fast, ** form, ** programes etc etc so I have remained the same overall really until about 2 years ago when I sorted out everything and started to make some sort of progress (gained about 7kg and... themorganator4‎, 05-14-2022 03:05 AM	Last Post By themorganator4 View Profile View Forum Posts 05-14-2022, 12:11 PM	5	367
Haven't followed a program since i started going to the gym 18m, 186cm, 84kg I have been going to the gym for about a year and a half now, but have never followed a program. I have put on a fair bit of noticeable muscle. I staretd off with no idea really of what to do, i used to go about 3 times a week and would just do basic exercises like bicep curl,... Warmongermain‎, 05-14-2022 03:14 AM	Last Post By air2fakie View Profile View Forum Posts 05-14-2022, 05:45 AM	1	259
Start workout journey Hi, I am 23 years old, (1m74 cm/64kg) and I want to start bodybuilding. I have 13 months (before next summer) to reach a "beautiful" body shape. I am an ectomorph with narrow shoulders and a slim physique., so slim that people thik I am 18 yo I plan to do the following: - For the first 3... Fransisc123‎, 05-14-2022 04:00 AM	Last Post By SuffolkPunch View Profile View Forum Posts 05-14-2022, 04:50 AM	1	222
How to you approach deloads? Do you do scheduled deloads, do you deload intuitively, upper and lower body separately, never deload at all, full week off once in a while - what is your preferred approach? I've personally ended up with very rarely doing deloads and instead just progress on the lowest overall volume that I can... EiFit91‎, 05-12-2022 02:52 AM	Last Post By MyEgoProblem View Profile View Forum Posts 05-14-2022, 12:47 AM	15	611
PPL-Arnold split hybrid Ive been doing a PPL program but i want to mix things up and do a Push-pull-legs -chest/back-shoulders/arms- legs. What are your thoughts. And if someone is doing program like that can you share it. Joker741‎, 05-13-2022 06:00 AM	Last Post By SuffolkPunch View Profile View Forum Posts 05-14-2022, 12:05 AM	5	376
Self-adjusting progressive overload Is it just me or does it make more sense to increase reps before weight to achieve progressive overload? Example: Start with 3x6 reps, and increase weight once you have performed 3x8, or maybe 3x10 reps with the starting weight, rather than adding 5 or 10 pounds once you've ticked off the weight... CLTRD‎, 05-12-2022 01:20 PM	Last Post By lsiberian View Profile View Forum Posts 05-13-2022, 07:20 AM	5	368
New routine thoughts Hi everyone, I’m brand new to this site and was looking to get some opinions on a new workout plan I was thinking about. I’ve traditionally done a classic bro split and push/pull/leg splits, but I was looking for a way to shock my muscles and thought of this routine. Any feed back would be... Durkefluff‎, 05-12-2022 02:41 PM	Last Post By Sinfinia View Profile View Forum Posts 05-13-2022, 06:44 AM	13	554
New Toy! The SSB safety squat bar I love this thing! https://www.youtube.com/watch?v=oRRhIe9Kl8M coachcalande‎, 05-09-2022 04:26 AM	Last Post By coachcalande View Profile View Forum Posts 05-13-2022, 05:44 AM	12	665
33 Year Old Out Of Shape/Weak Seeking Advice Bit of background: Had stretches where I would go to the gym and pretty much every time would get frustrated and stop going for a bit (soreness, lack of gains, being lazy, letting something in my personal life effect me, etc). The last time I went to the gym was 2015 and just dealt with overall... maxschouweiler‎, 05-12-2022 11:06 PM	Last Post By jaxqen View Profile View Forum Posts 05-12-2022, 11:25 PM	1	293
I'm disabled need guidance So an update on my leg situation, so basically I've had a follow up appointment, I have nerve damage in both of my legs, aggressive arthritis in both knees, patellafemoral pain syndrome and flat feet, basically the days of lower body work are done. So it's looking like upper body it is, the... Mbt1990‎, 05-10-2022 10:07 AM	Last Post By Mbt1990 View Profile View Forum Posts 05-12-2022, 08:48 AM	4	436
"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 273 Pages • 1 2 3 4 5 ... 273	Last Post By tommy4life View Profile View Forum Posts 05-11-2022, 02:33 PM	8,172	2,096,768
How to manage my workout split? Hi I will write down a few principles about designing a workout plan, that I will try to put inside my workout plan: - Small muscles with 24 h recovery. - Large muscles with 72 h recovery. - when you train your leg, the back is also involved. - when you train your chest, back, your arms are... Lepad‎, 05-11-2022 06:35 AM	Last Post By TolerantLactose View Profile View Forum Posts 05-11-2022, 01:34 PM	18	679
Top 6 benefits of doing plank exercises daily The pandemic has made each of us very aware of the importance of physical activity and the various approaches to exercising at home. Also, imagine a scenario where we realize that consistent physical activity for a few minutes can work your core, your strength, your body and even your... saulocall‎, 05-11-2022 11:15 AM	Last Post By saulocall View Profile View Forum Posts 05-11-2022, 11:15 AM	0	264
Favorite progression methods 01. Double progression 5-8 reps 100x6 100x7 100x8 105x5 02. Step loading (volume increase) 100x8,100x8 100x8,100x8,100x8 jaxqen‎, 05-08-2022 01:12 PM	Last Post By readreindeer666 View Profile View Forum Posts 05-11-2022, 08:46 AM	10	688
Anyone here done online coaching? I am seriously considering Sadik Hadzovik’s online coaching. He offers training and diet programs. Has anyone paid for programs from influencers before? Is it just pre-recorded videos sent to you, or is it live 1-on-1s? BeastmodeLEE‎, 05-10-2022 11:32 PM	Last Post By EliKoehn View Profile View Forum Posts 05-11-2022, 06:04 AM	2	380