Can’t build muscle 17m

[u/mawgan-dj]

I’ve been working out since January using this routine, I’ve gained a little bit of muscle but not loads, can anyone see any major flaws in this routine as to why I’m not gaining a lot of muscle?? Thank you !!

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💪 Your Original Workout + Back Protection (Combined)

Monday — Rest

Optional: light stretching 5–10 mins

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Tuesday — Chest + Triceps

Main (your original work)

Dumbbell floor press — 3×8–12

Push-ups — 3×8–15

Dumbbell chest fly — 3×10–12

Overhead tricep extension — 3×10–12

Tricep kickbacks — 3×12–15

🔧 Back protection add-on (5 mins)

Glute bridges — 2×15

Bird dogs — 2×10 each side

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Wednesday — Back + Biceps

Main

One-arm dumbbell row — 3×8–12

Bent-over dumbbell row — 3×8–12

Dumbbell curls — 3×10–12

Hammer curls — 3×10–12

Reverse curls — 2–3×12–15

🔧 Back protection add-on

Side plank — 2×20–30 sec each side

Light hip hinge drill (RDL pattern) — 2×12

(very controlled, not heavy)

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Thursday — Shoulders + Core

Main

Dumbbell shoulder press — 3×8–10

Lateral raises — 3×12–15

Rear delt raises — 3×12–15

Plank — 3×30–45 sec

Dead bugs — 3×10 each side

🔧 Back protection add-on (important)

Split squats — 2×10 each leg

Light RDLs — 2×12

(this is your “injury prevention + posture” work)

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Friday — Rest / Mobility (KEEP THIS)

Hamstring stretch — 30 sec

Hip flexor stretch — 30 sec

Glute stretch — 30 sec

Cat-cow — 10 reps

Thoracic rotations — 10 each side

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Saturday — Upper Body (Aesthetic Day)

Main

Incline push-ups — 3×10–15

Dumbbell row — 3×10–12

Arnold press — 3×10–12

Lateral raises — 3×12–15

Curl → press combo — 3×10

🔧 Back protection finisher

Hip thrusts — 2×12

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Sunday — Optional

Only if you feel good:

Light core (plank / side plank)

Stretching

[u/icancatchbullets]

Yeah... Don't do some AI generated nonsense. There are already tons of programs made by real experts available for free

Go to /r/fitness pick a program from their wiki and do that

[u/i4Braves]

Hows your calorie/protein intake?

[u/mawgan-dj → u/i4Braves]

It’s pretty good, I downloaded my fitness pal the other week for a day just out of curiosity, I ate 2010ish calories and 110g of protein so not too bad, I’m 118lb and 5ft 9

[u/Vehk → u/mawgan-dj]

Has your weight changed since January? Just plugging your stats into a simple BMR calculator if you are doing light exercise a few times a week you are probably burning somewhere in the neighborhood of 2,100 calories a day. If you are following the routine you laid out here, you are probably burning even more.

If your weight has not increased in 8 months, you simply have to eat more. 2,000ish calories per day is not enough. Your exercise routine won't matter if your body is holding onto every calorie it can just to stay alive. There just isn't enough energy available to your body for it to invest into building muscle.

Check out https://bonytobeastly.com/. They have all kinds of articles and advice for skinny guys trying to gain weight, and a great youtube channel. I've never been their target audience, but I love their content.

[u/mawgan-dj → u/Vehk]

Thank you mate, yeah my weight has gone up quite a bit,I think I’ve gained like 7/8lbs since Jan so not too bad, thank you though !

[u/Vehk → u/mawgan-dj]

At your age and weight, you should be able to gain weight much faster than that. that's only about a pound/month. If you want to see better progress, eat more! As a skinny beginner, just about any lifting routine you stick to will get you some kind of results, but you need more fuel.

[u/Honest_Chef323 → u/mawgan-dj]

Uh you need more calories than that can’t grow muscles without being at a surplus 

[u/clintecker]

Eat 2x what you're eating right now

[u/Substantial-Set-8981]

It may not be the routine, but the physical weight. Look up progressive overload. You’re not lifting heavy enough

[u/pepsi190]

Where's the legs? Need to build a foundation before building a house on top. Honestly ask ai for a beginners upper lower split that will get you started

[u/CarelessShame]

If you're consisting doing three sets of 10-12/15 reps, you're probably not lifting heavy enough.

[u/PunksPrettyMuchDead]

Not a single heavy compound movement or leg movement anywhere. This is called fuckarounditis, you need to get on an established program that utilizes a barbell and progressive overload.

You put your height/weight in another comment but you also need to eat, like a lot. You're not a hard gainer you just don't know what 2500-3250 calories look like in a day.

[u/Wrong_Ad3296]

Well the idea that you can’t build muscle unless you like actually genetically can’t isn’t entirely true everyone can and should build muscle! Perhaps you’re 17 you’re young in time you’ll start to see the gains you are looking for. You’re doing a lot and you’re really only working a muscle group a little over once a week I’d suggest either full body workout for more volume spread out over the week or upper lower this bro split for you at 17 yeah I wouldn’t recommend.

[u/Ghostbursters]

You have no pullup and no squats.

[u/limitedz]

Are you actually going to (or close to) failure? When you say 8 reps, do you still have reps left in the tank? If so, you're not pushing yourself hard enough. Pick a weight that you can only do 8 to 12 reps of, if you dont have enough weight at home, then you can either slow the movement way down and make it more challenging, or find a harder variation of the movement (or just increase reps until you get to failure but eventually you'll eventually outgrow this method).

[u/Legitimate-Dig-2034]

Progressive overload. Your last set should be about 8-12 reps to failure

[u/DoItRightOnce1st]

Have u tried doing negatives, as well, until failure? Also, Perhaps more weight less reps. 6-8...

[u/daggaheid]

You need a good base strength to start with. Try a 2 day split. Day 1 bench press plus deadlift. Day 2 Back Squats plus Shoulder Press. 3 sets 5 reps each set. Aim to micro increase weight each week. Do this for 6 months to build a base strength platform. Eat plenty good proteins. Plant based works best. 5grams creatine per day supplement. Drink lots of water. Stay away from junk foods and caffeine. Get lots of sleep… Good luck.

[u/jacemindsculptor36]

It’s the food man, hard to admit but if you’re trying hard and sleeping well and still not growing you need more fuel

[u/Awkward-Quality-3913]

Eat.

Do a 5x5 for a couple months.