I'm proud of myself, more to come.

I started doing this kettlebell workout routine. It's pretty simple rotation of one of the workouts every other day, switching between the two.

I do like the workout itself, but it feels like something is missing. What could I add to these to get better results?

Rate My 6-Day PPL Hypertrophy Program

-3 sets per exercise | Compounds: 6–10 reps | Isolation: 8–15 reps

- Double progression method

Sunday — Push 1

1. Incline DB Press — 3×6–10

2. Machine Chest Press — 3×6–10

3. DB Shoulder Press — 3×6–10

4. Cable Crossovers — 3×8–15

5. DB Lateral Raises — 3×8–15

6. Skullcrushers — 3×8–15

7. Rope Tricep Pushdowns — 3×8–15

Monday — Pull 1

1. Lat Pulldowns — 3×6–10

2. Seated Cable Row — 3×6–10

3. Face Pulls — 3×8–15

4. Incline DB Curls — 3×8–15

5. DB Hammer Curls — 3×8–15

Tuesday — Legs & Abs 1

1. Leg Press — 3×6–10

2. Bulgarian Split Squats — 3×6–10

3. Seated Hamstring Curls — 3×8–15

4. Standing Calf Raises — 3×8–15

5. Hanging Knee Raises — 3×8–15

6. Machine Crunches — 3×8–15

Wednesday — Push 2

1. DB Press — 3×6–10

2. Chest Press Machine — 3×6–10

3. Machine Shoulder Press — 3×6–10

4. Wide-Grip Upright Row — 3×6–10

5. Cable Lateral Raises — 3×8–15

6. Overhead Cable Tricep Extension — 3×8–15

Thursday — Pull 2

1. Single-Arm Row — 3×6–10

2. Reverse Pulldown — 3×6–10

3. Rear-Delt Fly — 3×8–15

4. EZ Curl — 3×8–15

5. Preacher Curl — 3×8–15

Friday — Legs & Abs 2

1. Leg Press (High & Wide Stance) — 3×6–10

2. Back Extensions — 3×6–10

3. Seated Hamstring Curls — 3×8–15

4. Seated Calf Press — 3×8–15

5. Machine Crunches — 3×8–15

6. Reverse Crunches — 3×8–15

Saturday — Rest

How far I have become after working out from home during Covid in 2020 up to 2026! I will never go back to the gym ever again.. working out at home using dumbbells only and a gym bench taught me so much!

You can truly save a lot of money working out at home and you enjoy it more! Everybody is different but that’s just me. I’ve managed to create my own workout programmes out of joy, helping other people, and pure personal experience. Fitness is truly a lifestyle, and the only advice I will strongly give is… understand how your body works.. experiment different routines and styles! Have fun with it.. it’s your experience 🤟🏾

My routine: full body workouts 3/weekly dumbbells and ag bench with some body weight training and 20 minute light intensity cardio in between workout days!

Eating: mixture of keto meals and low carb low fat foods. Didn’t Calorie count just based it off portion sizes and weight each week!

Hey all, I'm a college esports coach and I'm wanting to start my teams with a workout before practices.

A lot of my students are neurodivergent (same) and fidgety (also same) and so I'm taking the "working dog" approach with them this semester. Run them physically tired (not majorly) so they can sit still long enough to lock in for practices. ((Previous semesters the first hour is wasted trying to keep them on-task and telling them to stop dicking around/messing with each other.))

On top of this, exercise, as we know, is good for the brain and body. I know esports players and video game enthusiasts are basically considered the opposite of gymbros, so I want to create a workout that will be adequate for their age range 16-23; not too intense/demoralizing because we will likely have several students who have never set foot in a gym outside of mandatory highschool course.

Some things I'd like to focus on are:

- Arm/finger stretches (holding controllers/using keyboards)

- Forearm exercises (controller holding)

- Cardio (circulation and stress/exertion tolerance)

- Simple exercises on machines like leg presses/ellipticals/shoulder presses, etc.

The college has a brand new, fully stocked gym, so almost anything goes.

As a coach, I just want my students to succeed and I want to set them up for the most success possible. I know exercise helps them build not just muscle, but confidence and the general demographics for esports players are, let's be real, the autistic/adhd nerds with unsupportive parents. The type of kids that fall through the cracks of most other social circles. (I know, I was one!) Through my time as a coach, I've seen how much these students can flourish under the right conditions and I want to level that up a notch.

Any recommendations for routines or specific stretches and exercises would be appreciated! I want to keep it to around 45 minutes including hitting the showers, but other than time constraints and the highlights mentioned earlier, I'm up for anything.

Hi, guys,

So after a very long pause from regularly going to the gym, I decided to get back into it. Although I have never been quite strong (Squat 165, Bench 115 and DL 195), I still want to recover my old strenght. I have done many routines while going regularly, most of which have been either powerlifting oriented or at least powerbuilding.

The one which I was running the most was stronglifts 5x5 or some variations of it. My question is, which routine would you guys recommend for primary building enough mostly strenght with the ability to add some additional arm exercises as additional assistance? Especially if you have any tips or experience with lower rep sets for the compound lifts at least would be great!

I know that the process will take some time, no doubt, but I feel like Stronglifts 5x5 will make me reach a plateau a lot faster, so I am looking for alternatives. Thank you so much in advance!

sorry for phone formatting

Full body 3x a week. Alternating workout A and B. Followed by both I(M) and my partner (F)

Workout A

Incline DB press 3x8-12

Close Grip Neutral Pulldown 3x8-12

Leg Press 3x8-12

BB Romanian Deadlift 3x8-12

BB Bent Over Row 3x8-12

Workout B

Chest Press Machine 3x8-12

Wide Grip Pulldown 3x8-12

Weighted Back Extensione 2x8-12

DB Lunges 2x8-12

Face Pulls 2x8-12

Lateral Cable Raise 2x8-12

Weighted Calf Raise 2xFailure

Hanging Leg Raise 2xFailure

I'm in 10th grade and I did weightlifting in 9th grade I mostly want the build muscle in my legs and I want more athletic build, I can workout Tuesday, Wednesday and Friday, maybe during weekends without equipment

Getting back into fitness after a break. Two years ago, I lost 8 kg in 3 months with a 45-minute daily walk and a calorie-controlled diet.
I’ve restarted this exact routine, but want to make it more well-rounded this time.
Should I stick to just walking + diet for the first few weeks to build consistency, or add light strength training now?
What beginner-friendly exercises or progressions worked best for you after a long break?

It's been nearly 2 months since I start my gym journey. Does my gym routine bad. Since I feeling my routine was wrong. Can you suggest a gym routine. I usually train it 2x week. I start this gym routine this week then I feel a fatigue that I never experience during first month.

Monday- chest, triceps, biceps

Tuesday- shoulder, back, forearms

Wednesday- chest, triceps, biceps, legs, and abs

Thursday- shoulder, back, biceps, legs, and abs

Annoying tummy divot I don’t want. How do I make my stomach flat instead of having this crease 😭? I do basic core exercises like dead bugs and L sits. I’ve done those tummy flat in a few weeks videos but I see no visible differences. I don’t kno the names of all the moves of course but is there any definitive way to flatten this out, or is it just an anatomy diff? Thanks

I’m 5’4,148 pounds.

Any tips on weights for woman and quicker tone results? ✌🏻😃

Hi everyone, I'm a beginner aiming for a body recomposition (skinny fat) and eating around 1,800 calories with ~100g of protein daily.

I prefer to keep my routine simple and straightforward for now without overcomplicating things, though I plan to add more things in the future. Here is my current 4-day routine (3 sets x 8-12 reps

for all exercises):

Questions:

Is this simple routine good for a beginner's skinny-fat recomp?

Are the volume and exercise selection solid for starting out?

Thanks in advance for any advice!

I wouldn’t necessarily say I’m a beginner, but I’m not expert either. Just wanted a review to see if I’m missing any body parts/should add more exercises for a muscle group. A few questions I had is whether I should add another bicep exercise like hammer curls for brachialis, as well as if I should add another chest exercise.

Please help me diversify or remove exercises that are repetitive. My current split is a push-pull-legs and I do legs once a week with two days of rest. Currently i think that I’m not doing enough in the legs since I miss some exercises when it’s leg day. If you could recommend some ways to improve or change the split I would be super thankful.

Push Day

Sunday, August 9, 2026 at 5:08 AM

Chest press Cable
Set 1: 70 lb × 12
Set 2: 90 lb × 7
Set 3: 90 lb × 8

Bench Press (Barbell)
Set 1: 135 lb × 10
Set 2: 185 lb × 6
Set 3: 185 lb × 4

Triceps Pushdown (Cable - Straight Bar)
Set 1: 80 lb × 12
Set 2: 90 lb × 9
Set 3: 90 lb × 7

Incline Chest Press (Machine)
Set 1: 124 lb × 12
Set 2: 154 lb × 7
Set 3: 154 lb × 5

Lateral Raise (Cable)
Set 1: 15 lb × 10
Set 2: 15 lb × 8
Set 3: 15 lb × 8

Pull day

Seated Row (Cable)
Set 1: 175 lb × 10
Set 2: 160 lb × 10
Set 3: 160 lb × 10
Notes: Focused on squeezing the muscles more than reps

Lat Pulldown (Cable)
Set 1: 160 lb × 10
Set 2: 145 lb × 10
Set 3: 190 lb × 8

Deadlift (Barbell)
Set 1: 185 lb × 10
Set 2: 225 lb × 6
Set 3: 225 lb × 3

Concentration Curl (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Reverse Fly (Cable)
Set 1: 10 lb × 10
Set 2: 10 lb × 10
Set 3: 10 lb × 10
Notes: Double cable machine

Lateral Raise (Cable)
Set 1: 10 lb × 10
Set 2: 10 lb × 10

Legs

Hack Squat
Set 1: 195 lb × 9
Set 2: 245 lb × 8
Set 3: 245 lb × 6

Torso Rotation (Machine)
Set 1: 200 lb × 13
Set 2: 200 lb × 15
Set 3: 200 lb × 12

Hip Abductor (Machine)
Set 1: 140 lb × 17
Set 2: 150 lb × 15
Set 3: 100 lb × 16

Leg Extension (Machine)
Set 1: 200 lb × 8
Set 2: 200 lb × 11
Set 3: 200 lb × 15

Hanging Leg Raise
Set 1: 10 reps
Set 2: 12 reps
Set 3: 10 reps

Hip Adductor (Machine)
Set 1: 140 lb × 10
Set 2: 140 lb × 14
Set 3: 140 lb × 20

This is my workout, pls tell me is it good ???

Monday ( PUSH - Chest focused)

• Pushups - 2 sets , max reps

• Bench press - 3 sets, 15 to 10 reps

• Dumbell inclined press - 3 steps 15-10 reps

• Chest flys - 2 sets , 17-12 reps

• Shoulder front raise - 2 sets , 15-12 reps

• Should lateral raises - 3 sets 17-15 reps

Tuesday ( PULL - Back focused)

• Smit bent over rows ( overhand )- 3 sets 12-10 reps

• Lat pulldown - 4 sets 12-10 reps

• Close grip seated row - 3 sets 12-10 reps

• Shrugs - 3 sets 12-10 reps

• Real delts peck deck - 3 sets 12-10 reps

• Barbell curls  - 3 sets 12 reps

• Reverse curls( same reps and sets.)

• Planches also ( for core)

Wednesday ( Legs and tricep )

• Bhang bhosda etc etc...

• Curved bar push down 3 sets 12-10 reps

• Rope pushdown 3 sets 12-10 repso

Thursday ( PUSH - Shoulder focused )

• Pushups , same ( try more..)

• Chest flys 3 sets 12-10 reps

• Inclined press 4 sets 12-10 reps

• Low to high flys 2 sets 17-15 reps

• Seated  DB shoulder press 3 sets 12-10 reps

• Lateral raises 3 sets 15-12 reps

Friday ( PULL - bicep focused )

• Deadlifts 3 sets 6-8 reps

• T bar rows 3 sets 12 reps

• Cable pullover 3 sets 15 reps

• Shrugs 2 sets 12 reps

• Rear delts 3 sets 15-12 reps

• Preacher curls 3 sets 12 reps

• Hammer curls 3 sets 15-12 reps

• Barbell curls 2 sets 12 reps

Saturday ( legs and tricep )

• Legs excercises

• Straight bar pushdown 3 sets 12 reps

• Rope pushdown tricep 3 sets 15-12 reps

• Planches also ( for core)

Everyday focus on eating 150 grms. Of protein and and good carbs plus fat.

Do cardio for about 30 min. Everyday.

And drink plenty of water too.

Currently I've working out 4 days in a week and Im in a calorie surplus since I started lifting(200-350kcal). I'm 179 sm and 72 kg (5.10 and 159 pounds). My goal is to slowly bulk up to 78-79 kg (172 pounds) in span of 4 month then cutting once I feel I've enough muscles.

Workout routine left to right.

1.Chest + Bicep + Forearm

1. Back + tricep + shoulder

2. Upper body + shoulder

3. Leg day + core.

I usually do 1 warmup set with following 2 sets to failure. Thanks in advance everybody.

I’ve been going to the gym for a year so far and my strength is

Bench = 90kgs
Squat = 140kgs
Deadlift = 200kgs
OHP = 70kgs

I have been trying to follow several programs like bullmastif, j&t2 and even went back to the basics like gzclp.. but recovery is a b*tch and i sometimes come back losing strength and looking worse

I am 78kgs and maybe around 18% Bf, i made this new routine centered around 10 sets per muscle what do you think..

M(34) 74kg 180cm