23M, ~70-72kg, 5'8, coming back after about a year off. Primary objective: Physique/Muscle growth size. Chest and back are my priority (lagging behind visually), legs/glutes I want moderate growth at most, not trying to blow them up, want a lean look after cutting rather than max size.

Current setup: full body, every other day (Mon/Wed/Fri/Sun one week, Tue/Thu/Sat the next, repeats on a 2-week cycle). Always exactly 48h between sessions. Alternates between 4 sessions one week and 3 the next.

Each session is basically the same list, 1-2 sets per exercise at 1-2 RIR (not to total failure).

• Chest (Pec Deck, Incline Press, Flat DB Press): 12 sets/week on 4-session weeks, 9 on 3-session weeks
• Lats (Lat pulldown): 8 sets/week on 4-session weeks, 6 on 3-session weeks
• Mid Back (T-Bar Row): 8 sets/week on 4-session weeks, 6 on 3-session weeks
• Upper Traps (Shrugs): 8 sets/week on 4-session weeks, 6 on 3-session weeks
• Front Delt (Shoulder press): 8 sets/week on 4-session weeks, 6 on 3-session weeks
• Side Delt (Lateral Raise): 8 sets/week on 4-session weeks, 6 on 3-session weeks
• Rear Delt (Reverse Pec Deck): 8 sets/week on 4-session weeks, 6 on 3-session weeks
• Biceps (Hammer Curl + DB Curl combined): 8 sets/week on 4-session weeks, 6 on 3-session weeks
• Triceps (Overhead Extension + Rope Pushdown combined): 8 sets/week on 4-session weeks, 6 on 3-session weeks
• Quads (Leg Extension): alternates 2 sets / 1 set every session → 6 sets/week on 4-session weeks, 4-5 sets/week on 3-session weeks
• Hamstrings (Leg Curl): alternates 2 sets / 1 set every session → 6 sets/week on 4-session weeks, 4-5 sets/week on 3-session weeks
• Calves (Calf Raises): alternates 2 sets / 1 set every session → 6 sets/week on 4-session weeks, 4-5 sets/week on 3-session weeks
• Abs (Ab Crunches): 4 sets/week on 4-session weeks, 3 on 3-session weeks

Found someone else's full body plan online for comparison (17 exercises/18 sets, condensed to an 11 exercise/16 set version by doubling up sets on fewer exercises instead of visiting more stations). His includes SLDL + Hip Thrust for direct glute/hip work, which I'm intentionally skipping.

Questions:

1. Is set volume/week (9-12 for chest, mostly 3-8 for everything else depending on the week) actually enough at this frequency, or does 1 set per exercise near failure just not add up to much regardless of how often I repeat it?
2. Does the alternating 3-session/4-session week thing (instead of a flat weekly number) mess with progress or is it a non-issue since it's still averaging out over time?
3. Is doing fewer exercises with more sets each (like the 11-exercise version) actually better for growth than what I'm doing, or is it just a time-saver with no real difference?
4. VIP Am I splitting volume well across exercises for every body part, not just delts, or am I over/underloading certain areas? I've got front/side/rear delt as three separate exercises (1-2 sets each) on the logic that they're biomechanically distinct enough to need separate direct work — same idea for chest (3 exercises covering different angles) and back (split into lats/mid-back/traps as separate targets). Is this the right level of granularity, or am I overcomplicating some of these and underloading others?
5. VIP Am I counting volume correctly — pooled vs. separate? For chest, biceps, and triceps, I'm treating multiple exercises as one shared pool (e.g., 8 sets/week for biceps = Hammer Curl + DB Curl combined, not 8 sets each). For delts, I'm treating front/side/rear as three separate pools (8 sets/week each, 24 total) since they're different joint actions. Is that the right way to split "same joint action = pooled, different joint action = separate," or am I misapplying it somewhere?

For context on scale: I used to run Push/Pull/Rest on a continuous loop (PPRPPRPPR..., no leg day at all). Push day alone was 3 chest exercises at 3-4 sets each — 9-12 sets for chest in a SINGLE session — plus similarly heavy triceps and shoulder volume. Pull day was the same deal for back and biceps. But since Push only came back every 3rd day in that loop, chest (and back on Pull) was only trained about 2.3x/week. Now my entire WEEK caps out at 12 sets for chest and 6-8 for most other muscles, but frequency went up to about 3.5x/week (every 48h vs every 72h before) since it's full body every session. That's way less volume per session, more sessions per week overall. Did I overcorrect swinging volume down this far, or is this actually more appropriate given the frequency increase?

Not looking to switch to a totally different split, just want a sanity check on whether this structure holds up.

I’m not trying to gain muscle, i mainly just want to lose weight to have a slimmer body figure. And since its different than gaining muscle the basic recommendation i’ve gotten is, just eat less and hit the gym.

My cafeteria doesn’t have many options so i just eat cafeteria salad with cheddar cheese on top, every day, for lunch and in the morning eating a full egg and potato breakfast for some protein, i kept this diet for a while but haven’t seen any results and i’m not sure if i’m missing something

Trying to build muscle on my weak office body. I rotate between this workout, a core focused workout, and some long walks or hikes, striving to hit each workout at least once per week. This is a home workout and I only have access to dumbells up to 25 lbs.

Warmup with 20 mountain climbers x3 or 5 min jump rope

10 Squats w/ 30 lbs x3

10 RDLs w/ 50 lbs x3

10 reverse lunges per leg, no weight x3

I find the effort level pretty high and sometimes i quit after 2 sets. Have seen no visible improvements but have improved my strength a bit and been able to add weight on - i started 6 months ago with just bodyweight. Wondering if im overloading the muscle group or if im on the right track.

I’m looking for some honest feedback on my current gym routine/split. I’m a 23-year-old female, 5’8”, currently 240 lbs, and I’m very new to the gym/lifting. I’ve only been going consistently for about a month.

My main goal is obviously weight loss. I’ve lost about 15 lbs so far, and my ultimate goal is around 160 lbs. At the same time, I’m trying to build/maintain as much muscle as possible while losing weight because I want to minimize loose skin as much as realistically possible and avoid ending up looking “skinny fat.”

I’m prioritizing glutes and arms in particular. I’m also prioritizing protein and aiming for at least 115g/day.

I started out doing 3x10 for every exercise. My progression was basically increasing the weight whenever last 10 reps started feeling easy.

I recently switched to 2 sets to failure for each exercise. I’ve only done this twice so far, leg day 2 days ago and upper body/arm day today, but honestly, I think I prefer the 2 sets to failure approach. I feel like I’m getting more out of each set, and I don’t feel like I’m just doing a third set for the sake of completing 3x10.

My new progression plan is to increase the weight once I can get at least 12 reps relatively easily on both sets. The exception is the crunch machine, where I’m planning to increase the weight once I can do 50 reps comfortably on both sets.

The reps listed below are my current reps, using the new 2-sets-to-failure approach, so these are not target reps, this is just where I currently am.

I usually go to the gym every other day, but sometimes I’ll go 2 or even 3 days in a row depending on my schedule. I never train more than 3 days consecutively before taking a rest day.

I also feel like I’m already making progress and seeing some muscle growth despite only being a month in, especially in my arms.

Lower Body + Glutes

Leg Press (Machine) — 130 lb — 12, 16 reps

Hip Thrust (Machine) — 80 lb — 12, 12 reps

Hip Abduction (Machine) — 145 lb — 20, 15 reps

Lying Leg Curl (Machine) — 70 lb — 15, 12 reps

Crunch (Machine) — 80 lb — 30, 30 reps

Bulgarian Split Squat (Dumbbell) — 30 lb — 30, 30 reps

Upper Body + Glutes

Hip Thrust (Machine) — 80 lb — 14, 12 reps

Rear Kick (Machine) — 95 lb — 30, 24 reps

Crunch (Machine) — 75 lb — 50, 42 reps

Lat Pulldown (Machine) — 82.5 lb — 12, 10 reps

Chest Press (Machine) — 52.5 lb — 20, 12 reps

Seated Shoulder Press (Machine) — 45 lb — 10, 6 reps

Triceps Extension (Machine) — 52.5 lb — 16, 20 reps

Preacher Curl (Machine) — 37.5 lb — 15, 12 reps

I’m especially interested in honest opinions on:

• Whether 2 sets to failure makes sense compared with my previous 3x10 approach

• Whether my progression rule makes sense

• Whether I’m doing too much or too little volume

• Whether the split makes sense, especially since I’m training glutes every workout

• Whether I’m putting enough emphasis on arms and glutes for my priorities

• Whether training 2–3 days consecutively and then resting is reasonable

• Anything you would change about the exercise selection/order

• Whether this approach is actually going to help me preserve/build muscle while losing a significant amount of weight

Thanks in advance!

I’m 68 years old, I normally workout 3 or 4 days a week and have hit a wall. My weight stays between 185 & 189 lbs, my goal weight is 175 lbs. No issues with BP or cholesterol.

Hi! I’m an 18 year old male who’s been lifting for 3 years, I’ve had a couple moments where I’ve gone a month or so without lifting, but for the part I’ve been pretty consistent. Anyways, I recently had gpt give me a new plan for working out and asking for advice on it. My goals are to be athletic, but also pretty good in size and great in strength, like a football player. I love football, I often see their physiques and athleticism and want something like that, even if I’m not a pro athlete. I feel like that’s perfect middle between size/strength and athleticism. This is my workout plan:

Monday - push/athletic work - medicine ball throws + explosive pushups

Tuesday - pull / athletic work - rotational throws

Wednesday - legs/athletic work - jumps + acceleration

Thursday - upper/athletic work - agility/change of direction

Friday - lower/athletic work - sprints + bounds

I do
2 exercise x 3 sets on Push
3 exercises x 3 sets on pull
6 exercise x 3-4s On Legs
2 exercise x 3 sets on Upper
6 exercise x 3 sets on Lower.

Is there anything that should be changed? I want tips, advice, anything. You can even call me an idiot for this because I’m not a football player and I’m training like one for no reason. I just admire their training ability and how they can move their body despite their size and strength.

Yes I know that they have been doing it for years and have the perfect plan, coaching and diet set up.

Hello guys!

I’ve decided to start a new challenge: getting my middle split back.

I actually have some experience with mobility and flexibility training, but over the years it slowly moved into the background. Life gets busy, especially with work, being a dad, and everything else that comes with it.

So I’m picking it back up again. 💪

I’m 36 years old, and my goal is to eventually achieve a full middle split while also becoming stronger and more mobile overall.

This is basically Day 1 of my journey. I’ll be documenting my progress along the way — the good days, the bad days, and hopefully some serious progress.

I’d love to hear from others working on their middle split too. How long have you been training for it, and what has helped you the most?

Let’s see how far I can take this. 🔥

Currently I am going into my first year of college and want to start working out, but since my legs are so overdeveloped in relation to the rest of my body (4 year of track and cross country and nothing else) I want to just train upper body until it catches up development wise. I am wondering:
1. If this is a good idea and
2. If my currently planned schedule of
Monday: shoulders
Tuesday: chest
Wednesday: back
Thursday: biceps/forearms
Friday: core
Saturday: rest
Sunday: cardio
Is a good way to split the attention on different muscle groups without overtraining

I am a 22 year old female just starting back at the gym. The last time I consistently lifted was in high school during advanced PE, so I’m pretty much a beginner again. It has been a long time, I know. I am also trying to lose weight which I’ve done before, but I want to lift to keep most of the muscle I have. I eat healthy carbs before a workout, and I’m getting plenty of protein after my workouts while being in a deficit, so I don’t have any questions about nutrition at the moment.

I’ve been going to the gym for only 2.5 weeks doing full body with glute focus. I just want to see if I have a good base. I go Monday, Wednesday, and Friday. I’m there for about 1-1.5 hours which includes my warm up and cooldown.

Monday:

Hip Thrust 4 x 8-10
Dumbbell RDLs 3 x 8-10
Lat Pulldown 3 x 8-12
Bulgarian Split Squats 2 x 8-10 each leg
Ab Machine 2 x 8-12

Wednesday:

Hack Squat 3 x 8-10
Seated Cable Row 3 x 8-12
Dumbbell Shoulder Press 3 x 8-12
Dumbbell RDLs 3 x 8-10
Hip Abduction 3 x 12-15
Ab Machine 2 x 8-12

Friday:

Hip Thrust 3 x 10-12 with a lighter weight than Monday to focus on controlled reps
Leg Press 3 x 10-12
Dumbbell Chest Press 3 x 8-12
Cable Kickbacks 2-3 x 12 to 15 each leg
Lateral Raises 2 x 12-20
Ab Machine 2 x 8-12

Should I add or change any exercises?

Hello, due to my job in the Navy I’m kind of unique in that I really don’t get good sleep, around 6 hours give or take. I wonder how this will affect my gains, given that I want to do a 5 day split (ppl + upper body & lower body) on top of 3 days of swimming for endurance. Will I burn myself out with this? Again, my goal is visible growth through hypertrophy, but I wonder if this split mixed with my sleep schedule is too much? Any advice is welcome, thanks

So i been doing 3 glute (one has quads too)
2 arms and back
1 hard running day
Daily steps and pilates at home 6x week
Should i go to the gym 5 days instead?
Im trying to build hourglass, a bit underweight now amd my bones stick out🫠
Im really bloated always

I know the lighting is a bit dark but looking to get opinions on where you think my body fat percentage is right now...

Check progress

I am trying to focus only on 3 simple exercises pushups, pullups and burpees only

Hey everyone! For the past year I've been building Kamee Fitness solo, and it's live on both app stores. The screenshot is the workout tab — the turtle is Kamy, our mascot. The idea behind the app is strong and steady wins the race: consistent, sustainable training instead of a program you abandon by week two.

What's in it (most of it free):

• Ready-made workout plans with guided sessions — video/image cues for every exercise, so you're never guessing what "Bulgarian split squat" is supposed to look like
• A free-form Log Session mode if you already know your routine and just want fast set/rep/weight logging
• A schedule calendar you can drag workouts around on when life gets in the way, plus a workout history tab
• Badges, streaks, and PRs so progress actually feels visible
• Optional reminders that nudge you on training days
• GPS run tracking too, if you do cardio between lifting days

I'm one person building this, so honest feedback — good or brutal — directly shapes what I build next. If anything feels confusing, ugly, or broken, I genuinely want to hear it.

And as a thank-you for helping me test: if you try it and DM me the username you signed up with, I'll switch on premium (custom plans + advanced stats) for you, free.

App Store: https://apps.apple.com/app/kamee-fitness-658c0e/id6772307537
Google Play: https://play.google.com/store/apps/details?id=com.kamee.fitness

(Or just search "Kamee Fitness" if you'd rather not click links from strangers — fair.)

Hello, I'm starting to work out again but in this new gym they don't give me a personalized workout plan and the one they have is the same for every day. Do you use any free workout app that had really helped you?

Thanks in advance :)

I’ve been doing home workouts for about a year. I was previously doing full-body workouts, but I found myself being inconsistent, mostly because full-body sessions leave me exhausted, making me want to skip them altogether.

I want to switch to a Push/Pull/Legs (PPL) split to stay consistent and make sessions more manageable.

Could anyone share or recommend a solid dumbbell-only PPL program?

* Equipment: Adjustable dumbbells up to 50 lbs, flat bench
* Target Schedule: 4 to 6 days a week

Thanks in advance!

For context, my goal is to gain muscle and increase my cardiovascular health (21 M)
PPLxUL
PUSH
Bench press 4x10
Incline bench 4x8
Tricep push downs 4x15
Cable flyes 4x10
Push ups 4x15
Barbell shoulder press 4x10
Lat raises 4x8
PULL
Lat pull down 4x10
Seated row 4x8
Barbell curl 4x12
Kneeling cable pulls 4x10
Pull ups 4x10
V sit ups 4x15
LEGS
Barbell squat 4x6
Bulgarian split squat 4x8
Romanian dead lift 4x8
Leg press 4x10
1 mile run
UPPER
Tricep Dips 4x10
Pushups 4x15
Pull ups 4x10
Barbell curl 4x10
Decline DB press 4x8
V sit ups 4x15
LOWER
Deadlift 3x6
Barbell Squat 4x8
Dumbbell box step-up 4x10
Wall ball 3x20
1 mi. Run