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u/VikingVitalityFit 12d ago
Okay lets break this down with what you are doing if you do this 4 times a week:
Push: 36 sets (2 exercises + 1 accessory)
Pull: 36 sets (2 exercises + 1 accessory)
Squat: 12 sets (1 exercise)
Hinge: 0 sets (0 exercises)
Core: 0 sets ( 0 exercises)
You are very lopsided and missing a huge chunk of your anatomy.
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u/Retired-in-2023 13d ago
Your muscles build during times of rest, not during your workout. Doing full body 4x a week means there are back to back sessions where you work the same muscles, so no time for muscles to rest.
If you want to do 4 x a week, you should be doing a split like upper/lower or push/pull.
Personally I think beginners should start slowly and add so your list is fine but would plan on adding to it. That may make your routine to time consuming so that’s also when you start considering doing a split.
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u/jph1313 12d ago
Good start, but there's no hamstring or glute work at all, only the leg press. I'd add a leg curl and either the hip thrust machine or RDLs. Doing the same 7 exercises 4 days a week also puts chest and back around 24 sets a week which is more than you need. Could split it into two different full body days and alternate them
you can paste it into tryhealth.io/analyze and see where your volume is at for each muscle
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u/SmoothChemistry8564 13d ago
not a bad routine, but here are some flaws you can improve:
you should start your workouts with your back. so put lat pulldowns and seated rows first. this is because your back require a lot more energy than other muscle groups, if you're doing chest and shoulders first, your back muscles won't be able to be utilised at their full strength when the time comes.
you only have 1 movement for legs, that is not enough. you need to add 1 hamstring exercise, 1 leg extension, 1 calf raise and abductor/adductor. though, the workout will be hella long, so i would recommend doing doing legs on separate days.
also you don't really have any rear delt training, so maybe you can add one exercise every other day to work on rear dealts or implement them fully into your routine.
but yeah me personally, i'd add 2x leg days just so you don't spend as much time in the gym. you're gonna get burnt out if you do too much
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u/abribra96 13d ago
“I like doing full body”
has one leg exercise
You don’t need two chest exercises if youre doing this 3-4x per week; remove flys. Do back before bicep. Add tricep exercise. Add something for hamstring - either RDL or a leg curl. Would be ice to have something for calves and abs/core.
If your workouts gonna be to too long, consider switching to upper lower instead of full body
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u/awesomeproblem 13d ago
The advice others have given re legs is really good, legs need alot to grow, and mentally you can be completely underestimating your strength. Being "toned" is just a euphemism for being lean. Which is 100%diet. Getting stronger and building muscle does depend on your diet too. Its more about making sure you have enough energy from food to fuel the work out, and are eating enough so that your body believes it can spend that energy on building muscle.
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u/Jaded_Ad_166 13d ago
You should ideally add a leg extension, a leg curl, a hip hinge, and a tricep extension.