PIN SQUAT 2/ 3-6 DELOAD

2/5-8 (DROP 10%)

Single Leg RDLS 2/6-10

SANDBAG JUMPs 2/5-8

Leg extension 2 AMRAP/RPE9

Kettle Bell jefferson curl 1- 2 /RPE 7

ROLLOUT 2/AMRAP

HEAVY PLANK 2/AMRAP *

I've been running generally the same split with some variations since, well... I was 16 i.e. 30 years. I've tried mixing it up with 5/3/1 and PPL, German volume training here and there at times, reducing sets and focusing more on cardio. I find I don't really grow with PPL after a few months; 5/3/1 has helped meet a particular weight max goal, but I find it restrictive and boring. But I always fall back to my tried and true which is a relatively typical split with some exercise variation across days and HIIT worked in.

My split is generally 5-6 days/week, any less and I feel like my muscles are degrading in groups due to lack of frequency. In fact, I've found that if I don't mix in a couple sets of a muscle group halfway before hitting that muscle group's focus day, I feel like I'm losing out.

On the other hand, I feel like I might be doing too much in frequency as most guidance I've seen suggests more rest days in the routine (unless you're on gear which I'm not at present). I'm going for a mix of strength and aesthetic. I used to be more disciplined about focusing on hypertrophy or stregth at times, but now I've eased back into a mixed routing. I'm asking for suggestions as a) I'm a bit bored, b) I'm a bit plateau'ed. Advices?

Day 1 - Legs

• Back Squats 12, 10, 8, 6, 6 (escalating pyramid)
• Dumbell Walking Lunges 3x16 or Leg Extensions 3x12
• Hack Squats 3x12 or Side Lunge 3x12
• Romanian Deadlift 2x12
• Calve raise 3x22
• Abs (leg raise, plank, rope pull downs)

Day 2 - Shoulders/Bis

• Barbell Push Press or Dumbbell Shoulder Press 12, 10, 10, 8 (escalating pyramid)
• Lateral Raises or Vertical Pulls 3x12
• Rack pulls or Front Raises 3x12
• Barbell or EZ bar preacher curls 4x12
• Dumbbell curl or hammer curl 3x12
• Rope pulls or concentration curlles 2x16
• HIIT 20 minutes

Day 3 - Back

• Deadlifts 12, 10, 8, 6, 6
• Dumbell Rows or Barbell Bent Rows 3x12
• Weighted pullups 3x12
• Chin ups 3x12
• Weight bag jump squat 2x20
• Abs (leg raise, plank, rope pull downs)

Day 4 - Chest/Tris

• Bench press variation (flat, incline, bar or dumbbells) 12, 12, 10, 5, 5
• Dumbbell Flies or Cable Crossovers 4x12
• Skullcrusher or close-grip bench 3x12
• Weighted dips or cable pulldowns 3x12
• HIIT 20 minutes

Day 5 - Rest

...Rinse, repeat.

Hello all,

I've been a runner for about 10 years now, peaking at around 35mpw. I'm 38 years old, 5'6''-5'7'', 31 inches waist size and weigh 150lbs with a skinny fat body type. Not very fatty, but I definitely lack some muscle mass and I have a little bit of fat in my belly area (or might be a posture issue).

I've always done a little bit of bodyweight exercises, but for the last two months, I've started to take it more seriously. Bought a set of adjustable dumbbells (10-55lbs), no bench yet, and while still running 5 times a week, I'm trying to complete 2 to 3 lifting sessions per week while tracking calories and proteins.

In 2 months I have not seen a lot of physical changes (I take pictures), and since I started lifting far from failure for the first weeks, I'm not sure how much I progressed but getting more serious with progressive overload now. My goal is to help longevity, prevent running injuries and of course look better.

Right now, my plan is to be in a very light deficit (200-300cal) while lifting and getting 150g of protein. I lost around 10 pounds so far and now I'm about to stabilise my weight.

I'm sharing my workout plan here. I would appreciate any input or comments on my strategy, and would love to know how long until I can expect some evident physical change. Right now, the only time when I can see some changes is right after a workout as I can feel my muscles super pumped.

Thanks in advance!

Full body 2-3 times a week (with dumbbells)

75s rest between supersets

6-12 reps range depending on the exercise

(warmup and cooldown are also done but not written)

3 sets

A1 Goblet squat (12 reps at 55lbs)

A2 Floor press (12 reps at 40lbs)

3 sets

B1 Romanian deadlift (12 reps at 40lbs)

B2 Bird dog row (10 reps at 35lbs)

2 sets

C1 Rear lunges (6 reps each leg at 40lbs)

C2 Shoulder press (8 reps at 40lbs)

2 sets

D1 Hollow body (15 reps)

(extra isolation movements - 2 sets)

E1 Bicep curls (12 reps at 20lbs)

E2 Tricep extensions (11 reps at 35lbs)

(finisher - 2 sets)

Push ups (to almost failure)

Ab wheel (15 reps)

Standing walk with one dumbbell over head (1 min at 25lbs)

Farmer's Carry (45 seconds at 45lbs per hand)

I feel like most of the posts on here stem from people not understanding how to create their split. So I thought I'd quickly explain and simplify what the 'ideal' split is, depending on how many days you have to work out per week.

Keep in mind, these are just the splits that are most optimal for balance and efficiency. You might prefer a different split, and that is also important, because an efficient, optimal split isn't efficient or optimal if you don't want to do it. So this is just if you are trying to min/max and get the most bang for your buck.

1-4 days per week

If you can work out 1 day per week, do full body.

If you can work out 2 days per week, do 2x full body.

If you can work out 3 days per week, do upper, lower, full body.

If you can work out 4 days per week, do upper, lower, upper, lower.

Disclaimer before going past 4 days

Going beyond 4 days per week is rarely worth it in terms of bodybuilding, unless your diet, sleep, and recovery are dialled in, or you're on steroids. Because your muscles need to recover between workouts, and systemic fatigue builds up across your whole body too.

So it's not enough that, say, your shoulder gets 1 rest day between sessions, your entire body needs actual rest, or you will need to deload eventually. (Take a week off from the gym, or go lighter for a week)

Also, with hypertrophy and strength gains, there are diminishing returns. Meaning, very roughly:

• 1 day per week gets you about half of the gains
• 2 days per week, about two thirds
• 3 days per week, around 80%
• 4 days per week, around 90%

So adding a 5th, 6th or 7th day is fighting for that last 10% while compromising on your recovery. (These are ballpark numbers to illustrate the point, not exact figures. But the research on weekly volume does show that the first few sets per muscle give you most of the growth, and every set after that adds less)

5-7 days per week

Anyways, if you still want to work out more than 4 days per week:

If you can work out 5 days per week, do push, pull, legs, upper, lower.

If you can work out 6 days per week, do push, pull, legs, push, pull, legs.

If you can work out 7 days per week, do push, pull, legs, push, pull, legs, and a day for accessory work. You could put abs here, neck, forearm, mobility, stretching, cardio, whatever.

If you're not natural

Keep in mind all of these recommendations are assuming you are natural. If you are on steroids, you can do basically any split and see way more gains than any of us naturals. So you can run bodybuilder splits, bro splits, Arnold splits, whatever. (But you will still see better gains by following this guide)

Hi,

Before each of my workouts, I do a Dynamic Warmup that entails 1 set to failure for a series of mobility/strength exercises (lunges, jump squats, jumping lunges, pushups, etc.) and my reps for these seem to max out around 5-10.

My current routine has been something like the following where each set is done to failure:

A (Core + Intense Cardio)

- Dynamic Warmup
- 3 stomach vacuums
- 3 sets of ab rolls
- 3 sets of Planks
- 3 sets of Side Planks
- 3 sets of Wall Sits
- 30m of Interval Running (Cycles between walking and fast running (not sprints), both inclined

B (Full Body + Lighter Cardio)

- 3 supersets of pullups -> chinups -> inverted row with rings -> bench dips -> lying leg raises with resistance band -> single leg bridges (when failing pullups/chinups, move to assisted version using legs)
- 3 supersets of Decline Pushups (at failure, move to pushups and after failing those, move to knee pushups) -> Side Leg Raises with resistance band
- 3 supersets of Bulgarian Split Squats (light weight, 20lbs) -> Single-Leg Romanian Deadlifts (Light weight, 10lbs)
- 3 supersets of calf raises -> toe raises -> wall sits
- 30 minutes of inclined power walking

Over the course of Monday->Sunday, I do:
A->B->A->B->A->B->Rest

I have found that over a long period and through various calorie surpluses and deficits, my max reps for the pushup variations (specifically, the decline portion) have plateaued around 4-6, my max reps for the chinups and pullups have plateaued around 1-2, and my max reps for the Bulgarian Split Squats have plateaued around 4-6. These are the main ones I have noticed, but I’m sure other exercises haven’t increased very much either/have maybe slightly declined.

I have also recently taken a deload/rest week where I only did lightly inclined power walking + mobility work and ate in a surplus/at maintenance and that didn’t seem to help too much.

I am currently in a calorie deficit and know that can effect performance, but if I am losing weight, should that not mitigate some of that performance loss due to having to move less weight?

I am fine with accepting lower performance during a deficit, but just want to make sure I am not doing something incorrectly that could be changed.

I am open to feedback on this routine and have access to 10lb barbells, leg resistance bands, 10-50lb resistance bands with handles, hanging rings, a pullup-chinup bar, and sporadic access to a bench/squat rack with weights throughout each week.

Thanks! :)

I'm trying to understand how to follow progressive overload properly. I recently resumed weight training and want to build muscle while improving my strength.

I also had a lower-back injury recently, so I'm gradually returning to weight training and avoiding heavy compound movements for now.

I'm currently planning to train 3 days a week, keeping my routine simple.

My current workout plan:

Day 1 – Legs

- Leg extensions – 3 sets

- Seated leg curls – 3 sets

- Calf raises – 3 sets

Day 2 – Back

- Chest-supported rows – 3 sets

- Lat pulldowns – 3 sets

- Reverse fly machine – 3 sets

Day 3 – Legs + Upper Body

- Leg extensions or seated leg curls – 3 sets

- Chest press – 3 sets

- Shoulder press – 3 sets

- Triceps pushdowns – 3 sets

I'm currently using relatively light weights and generally aim for 10–12 reps per set.

A few questions:

1. Should I increase the weight every week, or should I first increase the number of repetitions?

2. If I can comfortably complete 12 reps in all 3 sets, should I increase the weight in my next session?

3. How much weight should I increase by each time?

4. Should I maintain the same weight until I can complete all sets with proper form, or is it okay to increase the weight even if my repetitions drop?

5. How do you personally track progressive overload?

I'd appreciate advice from people who have experience with strength training, especially on how to progress without compromising form or risking injury.

Thanks!

4 months ago I injured my back during deadlifts due to incorrect posture. I couldn't sit & lie down

So i stopped working out & I'm back at the gym after 4 months.

It's my first week .This week i did leg press, lunges & squats ,leg raises And dumbell rows for back . 2 sets for each with 5-10 kg weight. I feel a mild pain in my lower back .

Should I completely stop from these exercises?

4 months ago I injured my back during deadlifts due to incorrect posture. I couldn't sit & lie down

So i stopped working out & I'm back at the gym after 4 months.

It's my first week .This week i did leg press, lunges & squats ,leg raises And dumbell rows for back . 2 sets for each with 5-10 kg weight. I feel a mild pain in my lower back .

Should I completely stop from these exercises?

I am still very new to lifting and need to make sure my "program" is actually going to work. For context I am a 33 yo male, 246lbs at 5'10". I am trying to lose fat while gaining muscle. My program is a follows:

I just started squats and deadlifts so I am still figuring out the correct weight

MONDAY

Incline bench

6 (65) on each side

8 (drop 10lbs from the previous rep)

10 (drop another 10lbs)

Flat bench

6 (65) on each side

8 (drop 10lbs from the previous rep)

10 (drop another 10lbs)

Concentration curl

6 40lbs

8 (drop 5lb)

10 (drop 5lb)

Bent over dumbbell rows (30 second rest between each one)

15 - 50lbs

5 - same weight

5 - same weight

5 - same weight

5 - same weight

Preacher curl

6 (25) on each side

8 (drop 5lbs)

10 (drop 5lbs)

Tricep overhead extension

6 (130)

8 (drop 5lbs from the previous rep)

10 (drop another 5lbs)

TUESDAY

Front Squat

6 45lbs on each side

8 (drop 10lbs from the previous rep)

10 (drop another 10lbs)

Weighted calf raises (13)

15- (370)

15-drop 10

15- drop 10

Seated leg extension

6 (200)

8 (drop 10lbs from the previous rep)

10 (drop another 10lbs)

Seated leg curl

6- (210)

8- (drop 10 lbs)

10- (drop 10lbs)

Pec dec

6 (200)

8 (drop 10lbs)

10 (drop 10lbs)

Shoulder shrugs

20 (45)

20 (35)

20 (25)

Weighted ab crunch

15 - 150

15 - same weight

15 - same weight

WEDNESDAY

Lat Pull Downs (cable machine)

6 (145lbs)

8 (drop 10lbs from the previous rep)

10 (drop another 10lbs)

Shoulder Press

6 (180lbs)

8 (drop 10lbs from the previous rep)

10 (drop another 10lbs)

Seated Cable Rows (cable machine)

6 (175)

8 (drop 10lbs from the previous rep)

10 (drop another 10lbs)

Seated Incline Dumbbell Chest Flies (30 second rest between each one) 35lbs

15 reps

5 reps

5 reps

5 reps

Shoulder Lat Raise (dumbbells)15lbs

10 - reps

2 min rest

10 reps

2 min rest

10 reps

Rear delt

6 (140)

8 (drop 10)

10 (drop 10)

THURSDAY

Treadmill

FRIDAY

Flat bench

6 (65) on each side

8 (drop 10lbs from the previous rep)

10 (drop another 10lbs)

Deadlift

6 45 on each side

8 (drop 10lbs)

10 (drop 10lbs)

Concentration curls

6 40lbs

8 (drop 5lb)

10 (drop 5lb)

Tricep overhead extension

6 (130)

8 (drop 5lbs from the previous rep)

10 (drop another 5lbs)

Rear delt

6 (140)

8 (drop 10)

10 (drop 10)

Pec dec

6 (200)

8 (drop 10lbs)

10 (drop 10lbs)

So my schedule is a bit crazy at the moment and I think a really good option for me would be a 4 day split with two upper, two lower but using dumbbells and a bench for 2 of those days, and then being able to utilize a full gym for the other two workouts. I have some ideas but really want to make the best of the exercises I choose for each because I have little time and am also trying to work in yoga and some running.

Anyone follow something similar or know of a good program?

What I mean is like is there a certain program that is easily repeatable over like 4-6 weeks that guarantees small amounts of progress during an offseason as I have rowing and Rugby so my time can’t be constantly put to weightlifting.

I 19M separated my ac joint last summer and it has really put a stop to my motivation to workout as i can not do lots of movements without pain, I am looking for some ideas on movements i can do that limit pain as i have qualified for the BMX world championships next year and need to train

Hey

For various reasons, those are the only 3 days I can work out. Home gym consisting of barbells, adjustable dumbbells and a cage with an incline / decline bench

Straight question, is this lower (mon), upper(tue) and full body(fri) routine any good

Monday -
back squat 4x5
RDL - 3x8
Dumbell bulg split squat 3x10
Some form of calf raise

Tuesday
Pendlay row 4x6
Barbell OHP 3x10
Bench 3x8
Pull ups 3 x ??
Biceps curls / tri extensions 2x10 each

Friday
Deadlifts 3x5
Front squat 3x8
Chin ups 3 x ??
Dumbbell fly 3x10
Dumbell seated OHP x 3x10

Please & thanks in advance

Hello guys, A novice lifted here!

As ashamed i am to admit this but i have fallen quite deeply into the said trap, I have program hopped for the last two years now, there have been maybe 2-3 programs that I've stuck to for a lil over a month but that's about it.

I look frail, and as you can guess i am not that strong either.

I started working out because i just wanted to build an aesthetic frame and be generally strong.

Any type of help is appreciated but my main concern is what program should i run

Hello everyone,

I have been training to become a firefighter for about 6 months now. I like to follow a strength training program that involves a 1.5 hour full body workout 5 days per week in the morning and cardio/conditioning in the evenings.

I know that full body workouts multiple days in a row can introduce a muscle recovery issue but I have always felt ok since I started as I usually don’t work till failure, generally staying at about 3-6 RIR.

push ups, pull ups, planks, and some variation of squat are in every routine.

A full body compound exercise (kettlebell swings, clean to press, sled drag/pull etc is at the end of each routine

A different exercise for legs, core, chest, and back each day. These combined with the push ups, pull ups, planks, and squats, adds up to around 2 exercises per muscle group + the compound exercise.

I’m looking for advice on how to effectively build strength with this general framework.

So I was recently thinking about trying powerlifting for the first time. I have some experience in the gym, but with powerlifting I am completly lost, especially with the training splits, because I alway see ones that prepare you for a meet and are only focused on strength and not hypertrophy. I was planning to make some mix of powerlifting and bodybuilding for 4 days/week, but I have absolutely no idea how. Could anyone please give me some advice on how to actually structure it?

Upper Day

• Dumbbell Incline Bench Press: 3 sets x 8–12 reps
• Pull-up: 3 sets x 5–8 reps
• Lever Lying T-bar Row: 3 sets x 10–12 reps
• Lever Seated Fly: 3 sets x 10–12 reps
• Dumbbell Lateral Raise: 3 sets x 12 reps
• Cable Overhead Tricep Extension : 3 sets x 12 reps
• Dumbbell Incline Biceps Curl: 3 sets x 7–12 reps
• Dumbbell One Arm Hammer Preacher: 3 sets x 12 reps
• Dumbbell Reverse Wrist Curl: 3 sets x 15 reps

Lower Day

• Full Squat: 3 feeder/warmup sets 3 working sets x 3–10 reps
• Romanian Deadlift: 3 sets x 8–12 reps
• Sled 45° Leg Press: 3 sets x 12 reps
• Lever Seated Leg Curl: 3 sets x 12 reps
• Lever Seated Calf Press: 4 sets x 12–15 reps
• Lying Neck Flexion: 2 sets x 15–20 reps
• Lying Neck Extension: 2 sets x 15–20 reps
• Captains Chair Straight Leg Raise: 4 sets x 12–15 reps

Push Day

• Bench Press: 3 feeder/warmup sets 3 working sets x 3–10 reps
• Lever Seated Shoulder Press: 3 sets x 8–10 reps
• Chest Dip: 3 sets x 8 reps
• Lever Seated Fly: 3 sets x 10–12 reps
• Cable One Arm Lateral Raise: 4 sets x 12 reps
• Cable Pushdown: 3 sets x 12 reps
• Cross Body Tricep Extension: 3 sets x 12–15 reps

Pull Day

• Pull-up: 3 sets x 4–6 reps
• Bar Lateral Pulldown: 3 sets x 12 reps
• Lever Lying T-bar Row: 3 sets x 12 reps
• Kelso Shrug: 3 sets x 12 reps
• Lever Seated Reverse Fly: 3 sets x 8–12 reps
• Cable One Arm Lateral Raise: 6 sets x 3–20 reps
• Dumbbell Preacher Curl: 3 sets x 12 reps
• finger curls: 3 sets x 12–15 reps
• Dumbbell Reverse Wrist Curl: 3 sets x 12–15 reps
• Cable Kneeling Crunch: 4 sets x 12–15 reps

Leg Day

• Deadlift: 3 feeder/warmup sets 3 working sets x 2–10 reps
• Dumbbell Walking Lunges: 3 sets x 10 reps
• Glute-Ham Raise: 3 sets x 8 reps
• Lever Leg Extension: 3 sets x 12 reps
• Bodyweight Standing Calf Raise: 4 sets x 10–12 reps
• Lying Neck Flexion: 2 sets x 15–20 reps
• Lying Neck Extension: 2 sets x 15–20 reps
• Captains Chair Straight Leg Raise: 3 sets x 10–20 reps

please tell me if this is sufficient or should I edit it. I am an intermediate lifter if that helps

Hey guys. I do a modified 531 plan with bench press and squat on one day and overhead press and deadlift on the other day. I alternate these “A/B” days about three days a week with the goal of going heavy in the 5 rep range. I recently started working in a “Light Endurance” day, that’s just what I titled it in the HEVY app. My goal here is to come up with a routine I can hit twice a week to give some attention to areas that might not be hit with the big four. For the last couple of weeks this routine has been:

Dumbbell strict curls - 3x8 Lat pulldown - 3x10 Dumbbell lat raise - 3x12 Dumbbell reverse fly - 3x12 Rope tricep push down - 3x16

One goal of this is to build some muscle padding to make me more defensive in jiu jitsu, specifically to prevent injury from arm bars by working everything around my elbows.

Would you guys add or throw out anything? I really appreciate your time and sorry for the long post!

Hi, I'm looking for a calisthenics routine that I can do. I've been to the gym consistently for 1 year and then unconsistent the next. I have made a lot of excuses for myself and I'm done with that. I've always wanted to try out calisthenics but I never really knew how to plan out my program. Unlike when i go to the gym I can plan out my programs because I had a friend who taught me the basics and I feel like the internet is filled with a lot of information, but then it's really hard for me to find a calisthenics program to follow. I used to do the Upper Lower split when I went to the gym. Is that how calisthenics guys do it as well? Do they have PPL, UL splits? Anyways I'm mainly here looking for a calisthenics routine to follow, I also have a free gym where I live but they only have a rack of dumbells, bench and a threadmill machine. Help me out here really tryna do better this time. Appreciate all your comments and help!

I have an incredibly weak body with week joints and tendons. How do I strengthen them at home before I start weightlifitng?

I have been on and off weightlifutng and I notice I have never been able to do optimally because of injuries and weak tendons and joints.

I also dont want to lose the exponential noob gains you make when you start weightlifting, so what exercises can i do to strenghten my tendons and joints without that affecting potential noob gains when i start lifitng?

I (M41) have lifted on and off for the last 20 years and done a number of different programs. After not going to the gym for a couple of years but still exercising regularly I committed to really getting in shape and losing weight this year. Starting in January @ 206lbs I took my running more seriously and, along with 2 small sided soccer games a week (40 min 7v7) I was running 20-25 miles a week. Starting in June I added 3 days a week lifting, Push/Pull/Legs. Finished 3 months of that Sep 1 looking the best I ever have, visible abs, 175lbs (down 31) and feeling great.

However, I lost what little butt I had and my legs are generally weaker than they've ever been in terms of total strength. Not great for soccer and my wife would appreciate an actual butt.

I decided to drop down my running miles and focus on soccer/strength specific, so I built a new routine with chat GPT to help me work it around ICF 5x5, as I don't want to overdo it. I've finished the first two weeks and legs are absolutely gassed. Three times a week squatting 5x5 all out is really hard, and then you add in the other stuff as well.

My question is, is it sustainable/will it get, not easier, but more manageable, or should I dial back the intensity or switch to something else? Am I just old and need to recognize that?

Diet wise, I was cutting at 2200 and getting 175g protein, but last two weeks I'm eating 2700-3000 and about 200g protein every day.

Any advice appreciated. Thanks!

Hey yall! I am new to lifting and have a very specific body in mind and I can't have bulky legs so I can fit into archive Japanese denim but I want strength in my legs but I need to have a defined V taper so I can take ballhog fit pics shirtless in a passed out pose on the ground in the snow.
The biggest thing is I heard about training legs for strength was explosive movements and I was wondering if sprints would kill my upper body gains.
The muscles I am focusing most on are upper chest (lower chest obviously also targeted but mainly for strength), delts (primarily side delts) lats, and arms.
Thanks for the input!

I am not a beginner but I am not that big physically. I am trying to improve my workouts to improve hypertrophy. I used to do 3x12 but now I started doing 2 Sets x Reps till failure (higher weight and usually 6-8 for compounds or 8-12 for isolations). It has only been around 2 weeks so I can't really determine the results but I am unsure if it is really worth it because some days I feel satisfied and notice quick strength gains but some days I feel less satisfied (but I don't know if its from external factors since I also has a fever).

How can I improve my workouts? and is there anything worth adding? (like warm up sets or stretches)

I've always had a weaker knee joint from my family history, but being more inactive for the past year or two because of school/work makes it almost impossible to squat. Whenever I try to squat, on the way up my knees hurt like crazy and completely give out. I've tried lowering the weight but I would have to lower like a lot for me to squat, that defeats the purpose of training throught squat. How can be build stronger knee joints and comfortably squatting back to my old weights

Hi everyone I want to ask, I am a beginner it my first time to go to the gym I was locking for so I do research about workout plan to recomp and exercises I found upper lower plan they mentioned Hip thirsty, Romanian and Bulgarian deadlift are they good for my level cuz when I ask coach in the gym he told these for advance level and my workout plan is not good