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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
210 Pages
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Yesterday, 05:44 PM Go to last post
6,298 822,810

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
18 Pages
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Yesterday, 06:34 AM Go to last post
538 305,206

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
94 Pages
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2,790 679,300

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
27 Pages
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10-13-2018, 06:52 PM Go to last post
804 359,293

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
22 Pages
1 2 3 4 5 ... 22
10-10-2018, 10:05 PM Go to last post
652 867,541

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 06:00 AM
2 Pages
1 2
10-10-2018, 09:31 AM Go to last post
45 41,680

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 1,925,028

Skinny little newbie b*tch needs some guidance

Ayy I've finally after years of thinking about how I want to be fit and in shape started going to the gym again, tonight after work was the second workout. I'm really serious about getting my diet right, getting on supplements and working out at least 2 times a week, as well as trying out rock...

Howdoyoulift‎, 10-15-2018 09:44 AM
4 274

Red face Is my routine good?

Need some opinions. Im happy with it so far,seen results,but never really had it reviewed by pros. So help me out. Monday - Chest/Triceps/Front n middle delts/Abs/Cardio - DB bench press - 4 sets - DB incline press - 3 sets - Superset - Dips/Cable crossovers - 3sets till failure - DB...

KZNex‎, Yesterday 11:39 PM
5 95

Should i start bulgarian light ?

stats, just hit 18 yesterday, 1.88 height , 88 kg Bench: 70 kg squat 110 kg deadlift 115 kg I did phraks gslp for 3 months than fierce 5 novice program for 4 months, i cant increase weight anymore on novice programs , so i started fierce 5 intermediate, but i realized i really want to do...

kerinso232‎, Yesterday 08:44 AM
Today, 01:40 AM Go to last post
6 247

Am i overtraining? doing too much cardio? Extreme tiredness

Hi there, I have been consistently gaining fat over the last few months. I start every morning with fasted cardio (either jump rope for 30-40 mins/ or hill sprints). I then do weights 3 hours later... always starting with 10 mins incline walking on treadmill, followed by a compound either...

haeloo‎, Yesterday 04:12 PM
Today, 01:22 AM Go to last post
4 107

Is this routine ok

Now I know there are a lot of good proven routines in the stickys but I've been doing this for arround two months now (with some basic body weight work two months before that) and have seen quite some improvment in general strenght and physique and will stick with it if you guys think its ok. I'm...

Alzo555‎, Today 12:11 AM
2 81

Question Advice for leg exercises with bulging disc and sciatica.

Hey! I have been lifting for a year now with 2 bulging discs in my lower back. One of the bulges is 6mm and the other one is 3mm. I have stopped doing squats and dead-lifts and leg-press and everything, which can help with serious gains(and aggravate sciatica). Although, I have made ok...

ValdisZatlers‎, 10-15-2018 09:28 PM
6 254

"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
254 Pages
1 2 3 4 5 ... 254
Yesterday, 11:56 PM Go to last post
7,591 1,209,312

Need critique on my workout

Hey guys this is my first time posting here. I've been working out on and off for years. I usually create workouts on the fly or follow a workout regime. This time I created my own and would like some critique on it. I'm looking to put on some size. A personal trainer friend said the way I put...

cnake‎, Yesterday 11:26 AM
Yesterday, 07:02 PM Go to last post
6 155

Training for USMC Boot Camp

I'm going to boot camp for the USMC over the summer, so I've decided to start training. Would this program work? I know that you only should be focusing on pushups, pullups, and sit-ups, but I still want to increase strength. Monday-Sprinting/Agility exercises/3 mile run Tuesday-Upper body...

Reznovan‎, 10-15-2018 04:08 PM
Yesterday, 04:43 PM Go to last post
12 322

Question Calisthenics only program with equipment - Need your help!

Hi all. I will only be able to workout at home for at least the next year and i need some advice on how to program my training and what exercises to do. The equipment i have avaliable: Pull up bar, Gymnastic rings, Push-up handles, Hard resistence band, weight vest going up to around 20kg. ...

BosnianMachine‎, 10-15-2018 11:51 PM
Yesterday, 04:24 PM Go to last post
2 201

Post Push/Pull/Legs Routine

I'm a Beginner to Intermediate lifter (still fairly new to lifting but know a lot about form and fitness) and I was just curious if there are any problems with this Push/Pull/Legs routine I created. I plan to have 2 rest days throughout the week and only one leg day because my upper half is lagging...

JessT96‎, Yesterday 03:12 PM
Yesterday, 04:16 PM Go to last post
13 126

Am I doing too much volume?

So I've been training for about 6 and a half months and have been on his site many times but this is my first post. I've made some gains considering I started off as skinny fat but not as much as I could of cause I've been in a deficit most of the time. People online seem to think that 10-20...

Bdaniels7‎, Yesterday 01:38 PM
Yesterday, 03:52 PM Go to last post
6 162

Should I skip leg day being a bicycle courier?

I've just started working as a bike courier where I am out for hours on end every day 5 days a week doing deliveries around the area I live. It get's taxing on my quads and glutes and my legs are killing at the end of each day. I usually have 2 days a week working my legs at the gym, should...

tpreston92‎, 10-15-2018 02:15 PM
Yesterday, 03:28 PM Go to last post
18 432

Lower back pain : Work through vs modify vs rest

I started lifting using the Fierce 5 Novice program and it's been terrific. Made noticeable gains in both strength and body, and also just been feeling better. Last Thursday I had some light lower back pain (a usual thing for me probably cause I'm tall and skinny, lifting has usually actually...

oelo04‎, Yesterday 09:03 AM
Yesterday, 03:21 PM Go to last post
5 147

How can I lift more weight?

Im a sophomore in high school, my current weight averages at 115. These are my stats Bench-125 Squat-135 Deadlift-235 I have been working out for about 2 months now. I want to be able to bench a plate and increase my leg strength as i rarely do any legs. How can i increase these numbers as i...

WetBean‎, 10-15-2018 09:12 PM
Yesterday, 02:59 PM Go to last post
7 230

Need advice on program

Monday Squat 5 SETS x 10 REPS Bench Press 6 SETS x 5 REPS Bent Over Row 5 SETS x 8 REPS Overhead Press 4 SETS x 10 REPS Tuesday Pull-Ups 7 SETS x 8-10 REPS Dips 7 SETS x 10 REPS Barbell Bicep Curl 5 SETS x 10 REPS Superset with:

AndrijaJ‎, Yesterday 01:51 AM
Yesterday, 02:56 PM Go to last post
5 278

Suggestion for a cutting routine

Hey everyone, I'm a 180 cm 86 kg male and I am soon going to cut my fat. I'm currently on Ice Cream Fitness 5x5 routine and been doing it for around 6 months. I did get pretty good results, especially on my deadlift and bent-over row. Stats: Squat 5x5 - 102.5 kg (I stopped adding more...

domasikas‎, Yesterday 07:25 AM
Yesterday, 02:50 PM Go to last post
3 129

Ryan Libbey’s Physique

How would it be best described? What sort of program is it likely he follows?

loopdi‎, 10-15-2018 02:46 AM
Yesterday, 02:21 PM Go to last post
5 304

Talking routine question

First off thank you for taking the time to read and help me! I'm not sure I understand 100% what this means from an article in muscleforlife I read: "Working sets are done with 85% of 1RM (4 to 6 rep range) unless specified otherwise. Warm-up by doing 3 to 4 sets of 8 to 10 reps with 50% of...

dqsrosco1‎, 10-15-2018 01:42 PM
Yesterday, 02:00 PM Go to last post
4 172

# of reps & sets for assistance exercises

I'm currently doing a 5x3 (strength focus) program for squat, ohp, and bench where you start at 80% of 1 rm and add 5lbs each week until you can't get 5x3; so for example if you only get 2 reps on the 5th set you still add weight the following week but only shoot for 4 sets of 3 reps. Do this until...

ajb5478‎, 10-15-2018 04:42 PM
Yesterday, 01:08 PM Go to last post
7 314

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
22 Pages
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Yesterday, 12:14 PM Go to last post
653 56,797

Fierce 5 U/L 8 weeks of deload ??

I changed my lyles mcdonald bulking routine to fierce 5 upper lower routine couple days ago, When i finished fierce 5 novice program, i took 2 weeks out of gym , than i started lyles routine, the first 2 week was deload, i was going to start third week , but i changed to fierce 5 u/l cuz i like it...

alexle2000‎, 10-14-2018 09:52 AM
Yesterday, 10:29 AM Go to last post
7 328

Angry [URGENT] 22 Age - How to lose as much fat as possible

Morning, I introduce my self. This is Simone, I'm 22, and sorry if my english would be not perfect, but is not my motherlanguage. I neeed for my self esteem, after a long bad time passed, to lose some weight and return to be healthy as years ago. Now, I am here to ask to you how could I...

commercio‎, Yesterday 07:57 AM
Yesterday, 09:39 AM Go to last post
1 120

Let’s talk volume.

So, the thought came when I finished my workout today, and I was thinking, wow I spent a long time at th gym today. My workout was 5 sets 3 reps weighted pull-ups 25reps deadlifts for time 3 sets 6 side to side pull-ups (4 banded) +

michaelblanchar‎, Yesterday 08:06 AM
Yesterday, 09:32 AM Go to last post
5 154

Help with Diet/Program - Should I Keep Getting Leaner?

Hi guys! So I posted something similar a couple weeks before but didn't get any replies. Thought I'd give it another shot and frame the question differently. I know this is a common one - but I feel having some more experienced opinions would be helpful to guide me in the right direction. ...

adaw1‎, 10-10-2018 08:28 PM
Yesterday, 09:24 AM Go to last post
4 381

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