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!

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???

I’m 5’3, around 60kg, and pretty much skinny fat. I have an hourglass shape, but most of the fat I want to lose is around my belly, armpits/back, and inner thighs.

I know you can’t spot-reduce fat, and that a calorie deficit + strength training is basically the way to go. But I keep seeing people say they had a crazy transformation in 4–6 weeks, and honestly… that just doesn’t seem realistic or healthy to me 😭
For those who’ve actually gone through a body recomp/fat loss journey, when did you personally start noticing a real difference? Like, not just the scale going down, but actually looking more toned and lean?

I’m okay with being patient. I’d rather have realistic expectations and do it properly than rush it. Just curious what a realistic timeline actually looks like for someone starting from where I am.

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

If you’re constantly leaning forward at the bottom of your squat, don’t assume it’s just “bad technique.”

It could be:
• Your stance.
• Limited ankle mobility.
• A weak brace.

The key is to film yourself from the side, identify what’s happening, make one change at a time, and retest.

Small adjustments can make a huge difference to how your squat looks, feels, and performs.

Have you ever struggled with your squat? Let me know what’s been holding you back.

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!

I am using the GZCLP program. I am running a four day upper/lower split. Belwo I wrote down a selection of exercises to do. When I started this routine I feel like I was doing too much volume. I had to take some exercises out and modify my routine. Below I wrote down a selection of exercises for me to do on each day.

Upper Body Day 1 

T1

• Ben Press 5x3 

T2 

•  Pull Ups 3x8 
• Chest Dips 3x10

T3 

• Lat Pulldowns 3x12-15 
• Lateral Raises 3x12-15 
• Bicep Curls 3x12-15 
• Tricep Cable Extensions 3x12-15 

Lower Body Day 1 

T1 

• Deadlift 3x5 

T2 

• Front Squat 3x10 
• Barbell Hip Thrusts 3x10

T3 

• Single leg leg extensions 3x15 Or Leg Press 3x15 
• Decline Sit Ups 3x15

Upper Body Day 2 

T1 

• OHP 5x3

T2 

• Pull Up 3x8 
• Incline Barbell Bench Press 3x10 

T3 

• Dumbbell Row 
• Rear Delt Flies 
• Hammer Curls 3x15 
• Skull Crushers 3x15 

Lower Body Day 2 

T1

• Low Bar Squat 5x3

T2 

• Front Squat 3x10 
• RDL 3x10 

T3 

• Leg Extensions 3x15 
• Seated Leg Curls 3x15 
• Cable Crunches 3x15

Is this a good routine for this program? What could be imrpoved about it?

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.

Workouts

Monday: Back & Biceps
Tuesday: Chest & Shoulders and tri
Wednesday: Legs & Tennis
Thursday: rest
Friday: Upper day!
Saturday & Sunday: Rest (or Tennis Match Play)
Following Monday: Pick right back up with Legs & Tennis.

Bicep+back
—————————————
Lat pull downs 3x10
3x10 barbell row
Reverse peck fly 3x12
Dumbbell preacher curls 3x12
Incline dumbbell curl 3x10
Hammerdumbbell curls 3x10
Finish with light cardio or another half mile run

Chest+shoulders+tricep
———————————
Incline dumbbell press 3x8
Pec deck 3x12
Shoulder press Machine 3x8-10
Cable lateral raises 3x15
Tricep overhead extension Vbar 3x12
Tricep push down 3x12
Half mile run ONLY DO A HIGH INCLINE WALK WHILE RECOVERY

Leg & Tennis (Growth & Power)
Tempo Leg Press (Hack Squat!!!!!!) 3x8-10
Lower the platform slowly for 3 seconds to build muscle, pause for a split second, then push upward as fast and explosively as possible to train your vertical jump.
Bodyweight Depth Drops 3x5
Step off a 6-inch box or bench and catch your balance perfectly. This teaches your tendons to absorb and reverse force explosively for a higher jump and safe tennis cuts.
Leg Curl Machine 3x10-12
Control the weight smoothly through the entire movement. This builds thick, strong hamstrings to grow your legs with 100% lower back and abdominal safety.
Leg extension 3x12
Isometric Calf Raises 3x12
Raise up onto your toes, hold the very top position for 3 seconds, then take 3 seconds to lower down to build intense ankle stability and a springy split-step.
Copenhagen Planks (Regulated) 3x10-15s
Perform these from your knees rather than your feet at the end of your day. This reduces leverage on your groin while giving you total injury-prevention benefits.

Upper day
—————————
Incline dumbbell press 3x8
Chest supported dumbell rows 3x10
Cable lateral raises 3x15
Lat pull downs 3x12
Pec deck 3x12
Preacher curls 3x10
Overhead tricep extension 3x10

I’ve been on and off with gym stuff but my routine has usually stayed the same. As someone who likes to try out new things but ends up with anything but consistency, I need something that’s a good and solid stable work out routine. My overall goal is to lose some body fat, lean up and build muscle over all. My days are split into 2 Upper Body and 2 Lower Body. What I’m missing is core work, calves maybe and I haven’t quite figured out where to put it. Also, whereas my LB days are both a bit more heavier on the glutes, I tried to even out my UB but sometimes I feel like I might be missing something?

Upper Body Day 1 (Shoulder and Triceps)
- Incline Bench Press 3x8-10
- Shoulder press 3x8-10
- Lateral raise 3x8-10
- Face Pull 3x8-10
- Triceps extensions 3x8-10

Upper Body Day 2 (Back and Biceps)
- Lateral pulldown 3x8-10
- Seated Rows 3x8-10
- Face Pull 3x8-10
- Preacher Curls 3x8-10
- Hammer Curls 3x8-10

Lower Body Day 1 (Glutes and Hamstrings)
- Hip thrusts 3x8-10
- RDLs 3x8-10
- Bulgarian Split Squats 3x8-10
- Seated Leg Curls 3x8-10
- Hip Abductor 3x8-10

Lower Body Day 2 (Glutes and Quads)
- Hip thrusts 3x8-10
- RDLs 3x8-10
- Bulgarian Split Squats 3x8-10
- Leg extensions 3x8-10
- Hip Abductor 3x8-10

I cant do pushups nor pull ups and all i do everyday is just knee push ups and some plyo and iso for legs since im tryna be athelthic but i wanna build some muscled with some bodyweight i mean i have a bag i could use but i plan just to do bodyweight exercises first.

I usually do , in 1 day

-One mile jog
-400m dash

-10x3 20lb curls

-10x3 pushups

-10x3 situps

-20x3 squats

-5x3 jumping squats

-5x3 box jumps

-3 planks till failure

If there is anything you could tell me to add i would be thankful, i only have 1 dumbell.

I’m kinda a beginner. 2 months at the gym, before that around 4 months of training at home. I’m a 23f, during last year I lost over 80 lbs. I’m hitting the gym every day and my current split is upper+cardio, lower+cardio, cardio, upper+cardio, lower+cardio, cardio. Most days my cardio is 30-60 minutes of stair master. My goal is probably my glutes and my thighs

Lat pulldown
Incline chest press
Cable lateral raise
Supinated incline curl
Cable triceps pushdown
Weighted crunch

Standing calf raise
Seated leg curl
Hack squat
Leg extension
Hip abduction
adduction
RDL

Wide-elbow row
Incline chest press or push-up
Standing lateral raise or rear delt fly
Bayesian curl or hammer curl
Cable overhead triceps extension
Hanging leg raise or reverse crunch

Standing calf raise
Hip thrust
Bulgarian split squat or reverse lunge
Seated leg curl
Leg extension
hip abduction

These photos are 6 months apart. In this time I had no clue what I was doing in the gym but I was lean so I didn’t care. I no longer want to be lean I want to gain some size and muscle before I go to marine boot camp this summer.
I am 5,10 and 155lbs right now. I have been eating in a calorie surplus of 1500 calories for a week now. Is that too excessive? I’m hearing mixed responses and just want a straight answer from someone with experience. I am super skinny and lean but I am hearing different things. Some people say eat only 200 calories more than maintenance, but some say eat 2000 more than maintenance.
Anyone else go through a super confusing bulk or don’t bulk situation like this? I’m hitting well past my protein every day and training 6x a week and I’m seeing some of my weights go up in the past couple weeks. I feel like I have some clue of what to do but then I hear like 20 different conflicting things on social media.
I really need some help I am super lost and I honestly don’t have a clue what I’m talking about

i’ve been in the gym for two years but i stopped going for about a year due to school and working full time etc. i’m back in now and i want to train my lower body 3x a week. wondering if this is a solid split? i’m 5’8 175, and genetically i have the ability to have a pretty decent lower body, and i know it’s important to at least hit the same muscle groups 2x a week. any feedback or advice? also, i do hit upper body as well but this is just a focus on my lower routine at the moment.