I've found that when it comes to routines, this subreddit does not have as good of resources compared to the powerlifting/olympic lifting subs, and that most of the threads posted on this topic usually involve a majority of comments saying things along the lines of 'The details of the routine don't really matter' which is extremely unhelpful. Workout Routine: My week consists of 5 workouts a week + cardio every day(60min), I also walk to work everyday which adds like 35-40min of walking. This program is very popular on reddit, and I can see why due to how detailed the writeup is and how customizable the program is. Also I think one very popular but underrated bodybuilding routine is the 5/3/1 Forever templates (50-100 reps every after main, supplemental lifts). The most popular bodybuilding message boards! The 3 day split is a very popular workout routine and arguably the best approach to building mass. Metallicadpa 6 Day PPL (aka Reddit PPL) Mike Israetel Hypertrophy Program. And then I still had to do back after that. More. I am kinda working on it at home, every once in a while, when I feel like i got the form down, I go try it out. Looks like you're using new Reddit on an old browser. Blueprint to Mass- A bodybuilding.com program based on Arnold’s routine. 5/3/1 BBB for Bodybuilding. From there you program in tier 2 and tier 3 lifts each with specific rep schemes, and the tier 2 and tier 3 lifts you do in higher rep ranges compared to your main lifts. The Arnold Schwarzenegger workout routine that we are about to describe is believed to be the one that earned him his Mr Olympia status. Max Stim Workout Routine Rest-pause has been around in bodybuilding since the 1940s when Iron Man Magazine founder Peary Rader wrote about the benefits of using it. Learn all about John Grimek, a pioneer of modern-day bodybuilding, and give this workout routine inspired by his training style a try! Nsuns- I have not personally ran this programming, but it is a version of 5/3/1 that has been modified by user Nsuns. I think that was probably the biggest motivating factor for me. Eric Helms bodybuilding programhttps://rippedbody.com/novice-powerlifting-program/https://rippedbody.com/intermediate-bodybuilding-program/. :), New comments cannot be posted and votes cannot be cast, More posts from the naturalbodybuilding community, Continue browsing in r/naturalbodybuilding. The higher the step the better. Rest between sets should be about 90 seconds. It's simple 5 sets of 10 reps with a 60 sec break between super sets. What I really like about this routine over other bodybuilding workout routines is that you are able to focus on working one group of muscles at a time, allowing other groups to rest. It is more of a powerlifting based routine but has programmable accessory work to focus more on hypertrophy. It also uses techniques like rest-pause and drop sets for the last working set, which I’m skeptical of after listening to Dr. Eric Helms talk about those intensity techniques and their lack of evidence. Press question mark to learn the rest of the keyboard shortcuts. The Beginner Meal Plan It involves lifting 5 days per week, two days focused on power with upper body and lower body, and 3 days focusing on hypertrophy with chest+arms, back+shoulders, and legs. This is actually Arnold's pre-contest routine: twice a day workouts, 6 days a week. Let me know, PHUL- My commentary- Looks like Layne Norton’s PHAT but is 4 days instead of 5, https://www.muscleandstrength.com/workouts/phul-workout, “Autoregulation based on sets. This program eventually gets up to insane volume, with a lot of techniques like drop sets and super setting the same muscle group in order to get so much volume in. Body part focus blocks. This routine is on bodybuilding.com but unfortunately was placed behind a paywall, although with some searching you can find the spreadsheets put online for free. The set-up of this program is to perform three main exercises that target the main muscle groups in the body (both lower and upper body in the same workout), performing five sets of five repetitions. So I'm going to put together a list of popular hypertrophy programs that I am aware of, and hopefully others have some programs and links they can contribute, Layne Norton’s PHAT- This is a very popular program. works with any program, use it when a program doesn't have a progression model. Thanks a bunch. Click to share on Reddit (Opens in new window) ... Split routines are a classic ‘bodybuilding’ approach to build muscle and burning fat. workout B 5×5 leg press 5×5 cable rows 5×5 bench press 3×8 lateral raises 3×8 bicep curls 3×8 skullcrushers https://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-i.html, Any others you think should be mentioned here? Here is a workout routine i concocted for full body training 3 days a week. Pretty much based on the belief that you should train a muscle as often as possible. Because every routine I would recommend has already been posted here, a related thing: how to progress (how/when to increase weight, reps, how hard to lift, what to do during a plateau, etc.) Reddit PPL Program Overview. http://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html. Jeff Nippard’s PPL and Upper-Lower program: If you’ve been on this subreddit for any length of time, then you’ve certainly seen one of Jeff’s videos. It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets. Here's a sample I did to address my weaknesses: Day 1: Squat 5/3/1, Squat 5x5 FSL, 100 Curls + Pullups (so something like 5x10 each), 100 Dips + Laterals, 100 Leg Curls + Calves + Leg Raises, Day 2: Bench 5/3/1, Bench 5x5 FSL, 100 Rows + Facepulls, 100 DBOHP + Triceps, 100 Glutes + Calves + Leg Raises. This will help you build muscle size and strength. Human stick figure. I ran Layne Norton's PH3 verbatim over my last off season from work and really dialed my diet in. Definitely saving this. Become a Pro Bodybuilder in 12 Weeks. I'm natural and ran this to amazing results, but that amount of volume is NOT for everyone and not sustainable for multiple cycles. And as workouts go, whilst it might be considered gruelling to even the most advanced bodybuilder; we have no doubt that it will become your favourite, once the results start rolling in. Plan a smarter weekly workout routine to give your results a major boost. Think about how much time you can realistically put in working out. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I’m sure you could find PDF’s if you wanted to, but again I won’t directly post links as I don’t want to potentially break subreddit rules, plus I’m all in favor of content creators making a living. Can vouch for Nsuns! Each exercise should be done with proper form coming before added weight. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. https://drive.google.com/file/d/1OUw3dRHzeZTCRWB0sP34ZS-4T7MGiwHF/view, https://www.reddit.com/r/IronBuff/wiki/bodybuilding, https://rippedbody.com/novice-powerlifting-program/. Chest workouts target the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. Pinterest Email. The five-by-five program is one that is quite popular among those who are looking to gain a high amount of strength and muscle mass. Now it’s time for us to take a look at the more advanced workout routine. Advanced Workout Routine For Men. But I’m just a guy on the internet so maybe ignore me, https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters, https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/, Eric Helms bodybuilding program- https://rippedbody.com/novice-powerlifting-program/, https://rippedbody.com/intermediate-bodybuilding-program/. Monday: Benchpress 4x2-10 (depends on what % im at the current week) Larsenpress 2x10 rpe 8. For a beginner's workout to be effective, the full-body program should incorporate high-volume training, increased intensity, and workout splits to achieve significant muscular gains, also known as hypertrophy. I like to follow the motto of “Keep it … What Exercises Should I do to lose weight (or build muscle?) The most popular bodybuilding message boards! Cookies help us deliver our Services. And not doing them is going to improve it...how? Deep Water by Jon Anderson- I have not personally tried this routine, but he has what looks like the full version of his routine on his website as an ebook. Give it a try. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! I agree, squat and deadlift. Rest between exercises should be about 3 minutes. Start your fitness journey with … Over the last 15+ years, I’ve been able to help thousands of men and women lose fat, build muscle, create their workout routine, design their diet plan, and achieve their “goal body.” Best Bodybuilding Routines. And then shoulders and arms the next day. Layne Norton’s PH3- This is a daily undulating periodization program in which you lift 5x a week, including bench press and squats 3x a week, deadlift 2x a week, and includes hypertrophy accessory work as well. Moderators remove posts from feeds for a variety of reasons, including keeping communities safe, civil, and true to their purpose. Comfortable weekly volume counter.”, https://drive.google.com/file/d/1OUw3dRHzeZTCRWB0sP34ZS-4T7MGiwHF/view https://www.reddit.com/r/IronBuff/wiki/bodybuilding, The Best Damn Workout Plan For Natural Lifters by Christian Thibaudeau, “Pretty much based on the belief that you should train a muscle as often as possible.”, My commentary- Looks pretty low volume based on current research. https://www.reddit.com/r/nSuns/comments/b09mqt/links_to_programs/, https://liftvault.com/programs/powerlifting/n-suns-lifting-spreadsheets/. If your form is bad use light weight and get a trainer. The Triple Split. It is essentially a full body strength program 4 times a day. The Max Stim Workout riffs off of rest-pause and was created by Dan Moore in the mid-2000s. These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today! This is a collection of 35 of our best FREE workout plans for different fitness goals and ability levels. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. On “light” days, do 1–2 workouts (6–8 sets) and on heavy days, do 3–4 workouts (9–12 sets). All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Tricep Extensions 2x20 rpe 8. Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. Send Text Message Print. Here's a sample I did to address my weaknesses: Day 1: Squat 5/3/1, Squat 5x5 FSL, 100 Curls + Pullups (so something like 5x10 each), 100 Dips + Laterals, 100 Leg Curls + Calves + Leg Raises. It doesn’t personally pass the eyeball test for me, but there are quite a few people on reddit that swear by it. Iron BuffAutoregulation based on sets. Choose a workout routine you know you'll be able to stick with for the full duration. It is essentially a full body strength program 4 times a day. It's OK if it takes a few workouts to find the sweet spot. Intermediate Bodybuilder Routine by Ripped Body. It combines pull ups, push ups, squats, dips, and hinge movements to help provide a full body strength workout with minimal required equipment. 29.3K Reads 12 Week Off-Season Classic Physique Bodybuilding Workout . If you are looking to become a pro bodybuilder (or a professional physique or fitness model) in 12 weeks – this will be your ultimate guide! It can easily be adjusted for aesthetics. https://www.youtube.com/user/icecream4PRs/playlists. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. This routine will really separate the men from the boys. View this post on Instagram. Sorry, this post has been removed by the moderators of r/bodybuilding. QUADS AND GLUTES: [Quad compound level 1] Air squat. This is Glen Danzig's workout: Monday and Thurday: Bench Press: 10, 8, 6, 4, 2 Low Incline Close Grip: 25, 20, 15, 10 Squats: 5x5 Tuesday and Friday: Military Press: 4x6 Upright Rows: 4x6 ... no deadlifts in his workout plan? Day 6: Rest. By using our Services or clicking I agree, you agree to our use of cookies. Excited to hear this, transitioning into the 5-day variant for my lean-bulk starting this week. Mike O’ Hearn is an American bodybuilder, actor and personal trainer from California. Shoulder day giant set! 135 lbs at 6'1", 18 years old. He has also appeared on the American version reality show ‘Gladiator’. That’s six days per week. Bodybuilding.com BodyFit Elite is jammed with great, full-body regimens designed to help you reach your goal, whether that’s size or cuts. A Bodybuilder's Comeback Workout: 3-Day Split Weeks 1-4 The Best Damn Workout Plan For Natural Lifters by Christian Thibaudeau | 07/14/17. Thank you! There’s quite a few spreadsheets and also has its own subreddit. [Quad compound level 2] Step-ups. It can easily be adjusted for aesthetics. Great program to gain strenght and size quickly. So just rotate the 50-100 assistance with whatever needs to be pumped. Most workout plans are designed for a set period. I'm coming in late, but that was a great read! Follow Lawrence Ballenger’s bodybuilder workout routine to build a shredded muscular physique and dominate the competition. Contents1 Reddit Bodyweight Workout Routine Spreadsheet2 Bodyweight Routine – Program Description2.1 Instructions2.2 Rest time2.3 Tempo2.4 … Body part focus blocks. 8-10 weeks for example. It is a 4 day a week program based around a Squat, deadlift, bench press, and overhead press variety, and has an optional 5th day for weak points or areas you’d like more volume. A very great way of explaining linear progression models and how to implement them. Everything being calculated by the spreadsheet meant that I couldn't cheat myself out of reps, I held myself 100% accountable to that sheet. It was incredible. Brilliant. I’m a writer, author, researcher, fitness coach, and the guy behind everything you see here on AWorkoutRoutine.com. ... Beginner & Starting Reddit 6-Day PPL routine See attached or below for the routine. Joe Delaney 5 Day Full Body Split. Before we dive into the actual plans, it’s important to note that healthy eating produces the best results when it’s synced up with a workout plan. Classic Physique is becoming the most popular division in bodybuilding. 3 Comments . Well, as your fitness Yoda, I will teach you a great bodyweight workout routine you can do anywhere: In your living room, at a park, or in a galaxy far, far away…. It differs in that it is built more on weekly progressions versus a month long cycle, and has a higher frequency of the lifts versus 5/3/1 where you only hit the main lift 1x a week. Workout A 5×5 leg press (i dont do squats yet cuz my form is bad) 5×5 pull down 5×5 bench press 5×5 OHP 3×8 Bicep curls 3×8 face pulls. 135 lbs at 6'1", 18 years old. You lift 6 days per week as chest+back, shoulders+arms, legs, repeat. O’ Hearn has been featured on over 500 magazine covers and has been the fitness model of the year seven times. You can also get an updated version of this routine by putting in your email on his website. At the end of each workout you can add in a few sets of isolated exercises if you like, but it's not requi… Towards the end of the program, as a 155 pound male I was doing 245# bench for 10 sets of 4 following by a stripping method, then 5 sets of 6 for incline bench, followed by 5 sets of 12 of DB flyes supersetted by crossovers. It is a block periodization routine by GZCL. Let us build a bodyweight training program for you! Maybe this will help me with being consistent. The Reddit Recommended Bodyweight Routine is a product of the /r/bodyweightfitness community. This way, a day's workout shouldn't last longer than an hour. Layne only recommends this routine for advanced lifters. Seated Row 2x12-15 rpe 8. It also includes blood flow restriction training, which you can replace with low-weight high-volume isolation exercises if you’re not a fan of or do not want to try BFR. This article is going to dive into the training program, Bodybuilding Workout Routines and the type of diet it will take to get you to a bodybuilder physique. I plan to be in a 250-300 calorie surplus and hitting it hard every session :), Awesome post man, saving this for future use and some reading material! Human stick figure. Jacked and Tan 2.0- Another program I have not yet been able to personally run. Again it is insane volume and actually kind of hard to recommend because of that, but listing it here anyway to be thorough. WTF! Day 5: Back + (Light) Biceps. https://drive.google.com/file/d/1OUw3dRHzeZTCRWB0sP34ZS-4T7MGiwHF/viewhttps://www.reddit.com/r/IronBuff/wiki/bodybuilding. My only complaint is that is doesn’t have specific percentages/progressions/autoregulations built into the routine, http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html. You run each 3x a week, and true to their purpose arguably. 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Tan 2.0- Another program i have not yet been able to personally run centered around building your body ’ Bodybuilder!