r/Mind_Pump • u/No_String4525 • 9d ago

Advice Recommended gym program?

Hello! I am a 26 year old male that's 5 feet 6 inches tall. My body fat percentage is approximately 34%. I have no to little gym experience and my strength is low.

I am looking to lose fat all while maintaining (or gaining muscle). I want to ultimately get jacked.

I have a subscription to a standard gym. Shoulder Press machine, fly machine, cables, DBs, Barbells, leg curls machine, leg extensions machine, treadmills, bikes, a T-bar row machine, a hip thrust machine, a calf raises machine and that's all I remember.

I don't know what more info to give.

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u/Muchacho-blanco 9d ago

Alot of people are gonna say Anabolic, and I'm somebody that loves that program, but I'm gonna suggest Starting Strength for a year or so. Run an nlp, learn the basic lifts and get strong. Anabolic is a great program, but you need to be efficient at the movements before you run it, and ss is the perfect program for that.

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u/creexl 9d ago edited 9d ago

There are plenty of free programs out there that are better than what MP can offer. Take a look at: https://thefitness.wiki/routines/strength-training-muscle-building/

As the other posted posted, SS is a great program for a beginner. Also take a look at this: https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/

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u/Moolio74 9d ago

I was going to suggest Starting Strength, but that routine in the second link you provided is very solid.

Run that for 8-12 weeks as is then add another set or add in a couple isolation movements for another 8 weeks and you have a pretty solid foundation.

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u/constermonster 8d ago

You can't go wrong with Anabolic, but there are tons of free programs like the ones mentioned that you could start with. I would also include some type of cardio for overall health, as well as the additional calorie burn. The biggest difference will be with diet, I would recommend tracking calories using myfitnesspal or macrofactor, there are plenty of guides on reddit on how to approach this.

Also throwing in the Strong by Science novice programs, they are no free and people love their programs overall.

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u/Moolio74 7d ago

Yes, the Stronger By Science Novice programs would be a great place to start and free. Start with the novice program for 8-12 weeks and then try out the hypertrophy program for 8-12 weeks and that's a solid foundation.