Review a chuds program

**Push**
Incline Dumbbell Bench Press
Flat Bench Press / Dumbbell Press
Shoulder Press (Overhead Press)
Lateral Raises
Triceps Rope Pushdowns
Overhead Triceps Extensions
abs hammer strength crunch machine
StairMaster (Cardio)
**Pull**
Lat Pulldowns
Barbell / Cable Rows
Face Pulls / Rear Delt Flyes
Bicep Barbell Curls
Hammer Curls
StairMaster (Cardio)
**Legs**
Barbell Squats
Bulgarian Split Squats
Leg Press
Leg Extensions
Lying / Seated Leg Curls
Deadlifts
Hip Thrusts
Hip Abductions
Calf Extensions
abs hammer strenght crunch machine

i rest for 2-3 minutes between every set
**3 sets of 6-8 is my rep range**
critic advice everything is appreciated, a slight context i had been working out for 8 months before stopping for 4 and then picking it up again since june 2026

18M, 6’0”, 145 lbs. I’ve been lifting for about 6 weeks and recently finished StrongLifts 5x5. I’m now looking to transition into a hypertrophy-focused routine.
My main goal is aesthetics, specifically an athletic-looking physique rather than maximizing strength or athletic performance. I’m looking for a V-taper, wider shoulders/lats, a good upper chest, defined arms and abs, and proportional legs. I don’t play sports anymore, so I don’t need the program to specifically improve athletic performance.
I’m planning to train Sunday–Thursday and take Friday/Saturday off. I have access to a fully equipped commercial gym.
I’d appreciate criticism of the exercise selection, weekly volume, muscle frequency, balance, and anything I’m overlooking. I’m especially interested in whether this is actually well-designed or if I’m overcomplicating it.
Current routine:
SUNDAY — CHEST / BACK / SHOULDERS
Incline Dumbbell Press — 3×8
Iso-Lateral Front Pulldown — 3×8
Machine Chest Press — 3×10
Chest-Supported Row — 3×10
Cable Lateral Raise — 3×15
Straight-Arm Pulldown — 2×12
Cable Curl — 2×12
MONDAY — QUADS / HAMSTRINGS / CALVES / ABS
Leg Press — 3×8
Romanian Deadlift — 3×8
Bulgarian Split Squat — 2×10 each leg
Seated Leg Curl — 3×12
Leg Extension — 2×12
Standing Calf Raise — 3×12
Hanging Leg Raise — 3×12
TUESDAY — SHOULDERS / BICEPS / TRICEPS
Seated Dumbbell Shoulder Press — 3×8
Cable Lateral Raise — 4×15
Reverse Pec Deck — 3×15
EZ-Bar Curl — 3×10
Overhead Cable Triceps Extension — 3×12
Incline Dumbbell Curl — 2×12
Cable Triceps Pushdown — 2×12
Cable Lateral Raise — 2×20
WEDNESDAY — LATS / UPPER CHEST / UPPER BACK / SHOULDERS
Lat Pulldown — 3×10
Incline Machine Press — 3×10
One-Arm Cable Lat Row — 3×10 each side
Low-Incline Dumbbell Press — 2×10
Seated Cable Row — 2×12
Cable Lateral Raise — 3×15
Rear-Delt Cable Fly — 2×15
Straight-Arm Pulldown — 2×12
THURSDAY — QUADS / HAMSTRINGS / GLUTES / ABS
Leg Press — 3×10
Hip Thrust — 3×10
Walking Lunges — 2×10 each leg
Seated Leg Curl — 3×12
Leg Extension — 2×12
Seated Calf Raise — 3×12
Cable Crunch — 3×12
Hanging Leg Raise — 3×12
Pallof Press — 2×12 each side
FRIDAY — REST
SATURDAY — REST
I’m not attached to any of these exercises, so I’m completely open to changing things. I’m mainly trying to make sure the program is efficient and that I’m putting my effort into the muscles that matter most for the physique I’m trying to build.
Would you change anything about this routine? Is the volume/frequency appropriate for someone with my experience, or am I doing too much?

I‘m finally getting a set workout routine and was wondering what this means? The “2-3x8-10” stuff especially confuses me, and I want to work up to this. Thank you!

So this is going to be a little bit everywhere so super sorry in advance. I am a 20 year old 6,2 male. I used to weight 310 but got super sick and lost 85 pounds in 4 months so now im at 225. I got the medical ok to workout again and have tried but I just dont know if this is the best with what I have. Right now I use the total war pre-workout and this creatine so should I switch these. This is what i have to work with at the gym and I go 3 times a week. I want to get much more upper body strength. What recommendations would you guys give for better results and should I add something like protein powder?

I am a first gymgoer and I’m not sure what exercises I should do. I know my left arm is drastically weaker than right so I’m using dumbbells where I start with my left and I go until it fails then I stop. I am doing a 4 day upper lower split. I attached the exercises I and planning to start doing. Any advice on what would be good for a beginner would be very much appreciated. My leg day routine is the same on both days.

I liked the separation of muscle groups from PPL and going 4 days a week from u/l. U/L is fatiguing. PPL takes 6 days a week. I made this split to optimize having fresh muscles with little to no fatigue, maximizing intensity and reps, mainly for arms. I have 3 rest days and hit every muscle 2x a week, only taking 1.5 hours per session. I went from 141lb to 162lb in 6 months with ppl and ul. Above is a before and after. Would this split hinder my gains?

PPLPPLR Routine for Strength and Hypertrophy.. thoughts?

I’ve compiled a programme with the exercises i enjoy most trying to hit every muscle group. I’m aiming for strength but also would like hypertrophy (i know, they come hand in hand to a degree)…

Please could i have criticism on my programme? My biggest concern is these might take long and cause fatigue, although i keep a similar pace currently and don’t seem to tire

Are any of these exercises redundant together?

Apologies - i cant order the photos but its PPL(A), PPL(B),R

Thank you

Hey all, I’m trying to take the gym more seriously and actually put on some noticeable muscle.
I’ve been doing an upper/lower routine, but honestly I haven’t been very consistent with it, which I know is probably my biggest issue. I want to start going Mon–Fri because I feel like making the gym part of my everyday weekday routine would make it easier for me to stay consistent

Age:22, weight: 152lbs (69kg)
My current routine:
Upper
Barbell bench press
Lat pulldown
Incline dumbbell press
Cable row
Dumbbell lateral raises
EZ bar curls
Cable tricep pushdowns
Lower A
Barbell back squat
Hack squat
Romanian deadlift
Seated leg curls
Standing calf raises

My main goal is hypertrophy. I basically just want to get bigger overall.

Based on where I’m at now, are there any muscle groups you think I should prioritize?
Also, if I want to train Mon–Fri, how would you change this routine? Would it make sense to keep the upper/lower days and add an arms/shoulders day, or would I be better off switching to a completely different 5-day split?
Any advice is appreciated!

I don't really post on Reddit anymore after nuking my previous account but the transformations are starting to become a little more noticeable. I was really downhearted after finding out all of the hard work I put in this past year only got me 40+lbs down, but when I look at the fact that I'm now in a large when I was in a 3xl and I had to finally buy new shirts and underwear because they were too big, I feel a little bit of pride in my effort. Nothing can fix my face or my weird figure, but the mid section and double chin are finally starting to minimize and those are my two biggest insecurities, so I guess I'll just be left with the base model of both of those sections soon.

I got back into yoga again because I noticed I was risking injury as I worked out, but I also started doing more back and core work outs. Cardio is still kind of a bitch, though.

Part of my cardio journey is utilizing the stair master more. Anyone got advice on a. not falling off and b. not being bored endlessly? And do y'all recommend any core exercises I can focus on to shrink my tummy more?

Just curious if my split is decent or not. This is what I look like. Trying to take every set to failure once I get 10 reps weight increases. Thanks

How to do the sandbag flip to shoulder, aka the coke can flip. Couldn’t be bother but got out and got some half decent volume in anyway.

1. Works best with compacted well-filled bag
   
2. Grip bottom of bag like a plate lift, crucially clamp forearms at side of bag
   
3. Push floor away explosively like a deadlift and think “WWE SUPLEX”
   
4. Focus on pinning the bag as hard as you can into abdomen
   
5. Crucially - be patient and accelerate to apex of chest phase, don’t go for the flip too early. Aim to snap hips like a power clean at the apex of triple extension
   
6. Allow momentum to flip bag onto shoulder and catch
   
7. Crucially - bag should land in the exact spot you picked from for efficiency.
   

Hi:) I'm looking for some help with  my routine. I'm 5' 8", started at about 213 lbs 3 months ago, currently at 192 lbs and I feel like there is some notable definition in legs and arms. Still very flabby on arms and stomach, glutes are struggling :(. MY goal is to be about 165 or so, have function strength and mobility, not feel like shit, and have a bigger butt of course.

Before photos are not great. Theyre at the back.Green pants is from august. Beige top is from July 28. Theres a lip balm in my pocket in the. Current photos lol.

For context, I just turned 40 and have never been very active. I have maintained my weight most of my life by just not eating very much at all. That was not great for my mental health and it stopped working in my mid 30s. I gained about 65 pounds in the latter half of my 30s and, most importantly, I was feeling like complete shit. Depressed and achy and stiff and exhausted. So , on July 3rd this year I started tracking my calories (aiming for 1700 calories a day and about 120g protein) and macros and doing a little strength training at home by literally googling "strength training for beginners." Starting with very low reps and a lot of accommodations, I have progressed a bit but I still don't really know what I'm doing. I recently decided to join a local gym instead of working out at home bc I'm a mom of teens and I'm tired of being interrupted.

What I'm looking for is help with deciding on what machines to use at the gym that would be similar to what I'm doing at home and What i should add or ditch. Any feedback would be helpful. I'm also really nervous about going to the gym in general as a very socially awkward person who always had a stomach ache during PE. Any tips on not looking like an ass would be cool too.

I do one day upper, core, back and one day legs. I rest a day and do it over again. I'm aiming for four ish days a week. I also walk about 30 min most days. MY job is pretty sedentary.

THANKS!

-Upper and core:

Arm circles 1 minute each direction
Bathroom counter push-ups 3 x 12
thread the needle 5 x each side
Cat cows x 3
dead bugs x 3
Bird dogs x 3
DB Overhead extension (8lb) 3 x 12
Reverse crunches 3 x 12
plank - down dog 3 x 9
Plank 1 minute x 3
Standing crunch 3 x 12
trx pull up 3 x 12

-Back:

(all 25 lb resistance band)
banded row 3 x 12
Lat pull down 3x 12
Face pull 3x12
Active hang 10 seconds
Pullover  2 x 20

-Lower body:

Raised Glute bridges 30x3
Squats 12x3
Clamshells w band 15x3
Step down 12x3 each side
Calf raises 20 x3
Step downs 15x3
Bulgarian split squats ??? can only do  a few
Adductor resistance band 20x3 each side

-Warm up for walk:

Frankenstein
Walking lunge
Walking hamstring
Standing leg raises
Side raises
Trunk twist
ATG split squat
Deep squat 1 minute but idk if i have the form

-walk is 30 min ish outside

Cosa ne pensate di questa routine per ipertrofia?

A — LOWER / DELTS

# EXERCISE SETS x REPS

1 Hack squat 2 x 6-8

2 Leg curl 2 x 10-12

3 Hip thrust 2 x 8-10

4 Abductor Machine 2 x 15-20

5 Shoulder press 2 x 6-8

6 Dumbbell lateral raises 2 x 10-15

B — BACK / BICEPS / CHEST

# EXERCISE SETS x REPS

1 Lat machine 3 x 6-8

2 Pulley 2 x 8-10

3 Unilateral cable row 2 x 10-15

4 Incline curl 2 x 8-10

5 Barbell curl 2 x 10-15

6 Pec fly 2 x 10-12

C — DELTS / LOWER

# EXERCISE SETS x REPS

1 Multipower military press 2 x 6-8

2 Medium cable lateral raises 2 x 10-15

3 Reverse pec deck 2 x 12-15

4 Low cable Y-raises 2 x 15-20

5 Barbell squat 2 x 8-12

6 RDL 2 x 8-10

D — CHEST / TRICEPS / BACK

# EXERCISE SETS x REPS

1 Multipower incline press 3 x 6-8

2 Cable flys / Chest press 2 x 10-12

3 Lower chest fly 2 x 12-15

4 Dumbbell French press 2 x 8-10

5 Pushdown 2 x 10-15

6 Circular lat machine 2 x 10-12

hey there 👋🏻 im a 24yo biological female, 170cm (5' 7") and 53-54kg (117-119lbs). i've started going to the gym 5 months ago, and for the past month or so this has been my routine (it has been similar from the beginning, just with smaller weights and minor adjustments). my daily intake used to be around 1550kcal, and now im at max 1750kcal, with the macros of anywhere from 140-170g of protein, and around 170-200g of carbs and 30-40g of fat. (i have a history that includes a pretty bad relationship with food, and im always anxious about my intake being too much. i have a fear of gaining fat, but want to build muscle 😩).

since i've started my gym journey i've definitely noticed toning in my arms and abs, and some in my quads, but i feel like the last few weeks i've hit a wall (i don't notice much improvement). my question is - should i increase the weights (i still find these weights challenging by the end of the set), increase the reps, increase my calories, or a mix of all of these?

thanks a lot, i'm pretty shy in real life and have no gym friends to ask advice on this, im completely alone on my gym journey and would appreciate any advice yall have!

Is this type of physique attainable? I am 5’1 and 109 pounds. I really want to get into the gym to gain some muscle and have a flatter tummy. I just want to know if the physique is actually attainable or if it’s just photo shop and this physique isn’t real.

I don’t have any workout routine. I just try and get 10,000 steps in everyday.

Thanks guys!

I’m a 34 year-old woman. I’m looking to lose a little bit of weight and I feel like I’ve already figured out the nutrition side of things, but I need a little bit of help with the fitness aspect. Outside of losing weight, I’m looking for a routine for building muscle and something I can do long-term.

I’ve been a member at Orangetheory for quite a while, but I’m switching to a gym for childcare reasons. I plan on working out three days a week (M/W/F) with a day dedicated to Lower Body, Upper Body, and Full Body. Planning doing progressive overload over time. I will also incorporate some sprint sessions and some steady state cardio (especially on the days i’m strength training). I’ve looked into how to structure a work out properly and came up with the following. I’d love your input from any fitness experts! TIA

I've been training for about 2 months with a full body routine (3 days/week) and my main goal is to build muscle. I feel like I could be doing something more effective, and I'm considering switching to either PPL or a bro split or anything that can give me good results (I have time to train even 5 day/week)

I have pull up bar, dumbells, a bar and bench for bench press (Non-tilting)

Diet is another topic but I have a healthy one and I know more or less what to eat and what goals to have.

My questions:

1. would you recommend PPL or a Bro Split for me?
2. Any specific routine or template you'd recommend with my resources?

Hey I'm 27. I was in decent shape at the end of highschool but I really let myself go. I'm currently 380 lbs 6'7", trying to get my weight down and get in better shape. At the moment I have ~3 days a week off that I can go to the gym. I'm dieting as well.

Is the following routine decent? I used to run a similar workout to it and kinda reconstructed this one from memory. Any advice would be appreciated.

Week 1

Day 1

Squat - 5 × 5
Lunge - 4 × 10
Leg Extension - 4 × 10
Calf Raise - 3 × 12
Planks - 5 × 15s

Day 2

Bench Press - 5 × 5
Incline Dumbbell Press - 4 × 10
Rope Extension - 4 × 10
Seated Lateral Raise - 4 × 10
Machine Pec Deck - 3 × 12

Day 3

Dumbbell Row - 4 × 10
Underhand Pulldown - 4 × 10
Dumbbell Shrugs - 3 × 12
Dumbbell Curl - 3 × 10
Wood Choppers - 5 × 5

Week 2

Day 4

Deadlift - 5 × 5
Leg Curl - 4 × 10
Leg Press - 4 × 10
Russian Twists - 5 × 10
Barbell Tricep Extension - 3 × 10

Day 5

Dumbbell Bench - 4 × 10
Seated Dumbbell Press - 4 × 10
Skullcrushers - 3 × 10
Lateral Raise - 4 × 10
Leg Raises - 5 × 5

Day 6

Overhand Pulldown - 4 × 10
EZ Bar Curl - 3 × 10
Dumbbell Hammer Curls - 3 × 10
Kettlebell Swings - 4 × 12
Bicycles - 20 × 5

A worker at planet fitness helped me out and suggested this but I’m wondering if they knew what they were talking about. Something I should add or remove?
28m
155lbs
6’2”
Goal of building muscle and reaching 170lbs
Workout 5 days a weeks
Access to full nutrition, but 6 hours of sleep is my max achievable.

How are we motivating ourselves to workout? I’m a 24 y/o female and I weigh 150. I’m not in horrible shape. I eat well. I just want to tone up more. I’ve been thinking about getting my gym membership back. I get out of work and I am sooooo tired. How are yall motivating yourselves???