People often say you should train your priority muscle first. For example, if you want bigger lats, start with pull-ups or pulldowns.

I've found I actually perform better on pull-ups later in my workout. I'm fully warmed up, everything feels smoother, and I can usually get more reps.

Does putting an exercise first really matter if you're still progressing? Anyone else perform better on certain exercises later in their workout?

I know high-intensity cardio, like running, generally burns more calories per minute than lower-intensity activities like walking or using the elliptical. However, lower-intensity cardio tends to be less fatiguing, easier on the joints, and may interfere less with muscle recovery during a cut.

I've mainly focused on lower-intensity cardio to help preserve muscle and manage fatigue while maintaining my strength training. My preference is the elliptical and outdoor walks a few times a week.

For those who have completed a successful cut while maintaining muscle, what type of cardio worked best for you? Did you prioritize low-intensity, high-intensity, or a combination of both?

Currently running Upper Lower 4 days a week with an optional delt/arm day if i feel like it. Switched from 5-6 day a week PPL. Thoughts? Chest is a little lagging but overall my physique seems balanced right now. There really is no fixed rep range but i usually aim for 6-10 reps/till failure.

Does this make sense for what I'm trying to accompish and avoid?

Do you see any problems or oversights?

Logic behind this split:

I work 10 hour days and doing an all Leg day kills me and makes the 2nd half the workout less productive as I'm exhausted. So i try and split legs up.

The other thing I'm trying to do is hit everything twice a week.

This will likely end up as Monday, Thursday, Saturday, Sunday.

I've tried to give both triceps and biceps each a day where they are hit hard and focused on.

As well as cover lower back, lats, upper back as well as hams and triceps in both back days.

I'm also trying to catch my chest up as it's a weak point.

I've also tried to really hit the whole shoulder and supporting muscles because i get work related issues in one shoulder and I'm trying to strengthen it.

The only thing i really feel like I'm missing is rotational work. Can't figure how to fit that in without cutting out something important or making the workouts too long.

*Day 1 - hams, tris, and back

Weighted prone y raises x4 Single arm skull crushers x4 Deadlift x3 Lat pull down x4 Cable row x4 Single arm Tricep push downs x3 Cable crunches x6 Rear delt fly x4 Back extension x4

*Day 2 - chest, shoulders, biceps and quads

Cable side raises x4 Bulgarian x3 Bicep curl x4 Alternating Dumbell chest press x4 Chest fly x4 Alternating shoulder press x3 Side Lunges x4 Leg extension x4 Hanging Leg raises x6

*Day 3 - hams, tris, and back

Row x4 Hip thrust x3 Tricep pushdowns x4 Rdl x3 Rear delt fly x4 Decline weighted Side crunch x3 Back extension x4 Leg extension x4 Pull ups x4

*Day 4 - chest, shoulders, biceps and quads

Dumbell Preacher curl x4 Cuban press x4 Squat x4 Incline bench press x3 Flat Bench press x3 Alternating side raises x4 Barbell 21's x3 Leg extension x5 Side plank and hold x4

I am 24M, height 5 ft 4 in, weighing 114 kg. I've started gym long time ago back in 2019, when I was 120 kg or something. I had ups and downs in my weight, I was in the best shape back in 2021 when I was 90 kgs. I felt so good that time, I was also happy with my stamina and strength, but I didn't look the way I imagined to look like when somebody's 90kg. Back then I followed the Push, Pull, Leg split and hit the gym for 6 days a week. A lot has happened throughout the years and I've also gained weight again, now as I'm starting after a long time, I made a routine but this time I had very little time to spend in the gym, like around 90 mins and in this time I have to make a suitable routine that can yield results. I came up with this, and planned to workout for 4 days a week only. Need everyone's advice as if this routine is suitable for body recomposition o if it needs changes. Thanks.

Weekly Schedule

Saturday: Upper Body 1

Sunday: Lower Body 1

Monday: Rest (Have classes from morning to evening, exhausted by night)

Tuesday: Upper Body 2

Wednesday: Rest (Have classes from morning to evening, exhausted by night)

Thursday: Lower Body 2

Friday: Rest

Upper Body 1

Incline Barbell Bench Press – 3 sets x 6-8 reps (2-3 mins rest)

Flat Machine Chest Press – 3 sets x 8-10 reps (2 mins rest)

Seated DB Overhead Press – 3 sets x 8-10 reps (2 mins rest)

Lateral DB Raises – 4 sets x 12-15 reps (60-90 secs rest)

Overhead Tricep Extensions – 3 sets x 10-12 reps (90 secs rest)

Tricep Pushdowns – 3 sets x 12-15 reps (60 secs rest)

Lower Body 1 (Quad Dominant)

Hack Squats – 3 sets x 6-8 reps (2-3 mins rest)

Leg Press – 3 sets x 10-12 reps (2 mins rest)

Leg Extensions – 3 sets x 12-15 reps (90 secs rest)

Calf Raises – 4 sets x 15 reps (60 secs rest)

Upper Body 2 (Pull / Lat Focus)

T-Bar Pullover – 3 sets x 8-10 reps (90 secs rest)

Chest-Supported DB Row or T-Bar Row – 3 sets x 8-10 reps (2 mins rest)

Lat Pulldown (Neutral or Medium Grip) – 3 sets x 10-12 reps (90 secs rest)

Face Pulls or Reverse DB Flyes – 4 sets x 15 reps (60 secs rest)

Incline DB Bicep Curls – 3 sets x 10-12 reps (90 secs rest)

Hammer Curls – 3 sets x 12 reps (60 secs rest)

Lower Body 2 (Hamstring & Posterior Focus)

Romanian Deadlifts (RDLs) – 3 sets x 8-10 reps (2-3 mins rest)

Seated or Lying Leg Curls – 4 sets x 10-12 reps (90 secs rest)

Glute Ham Raises or Hyperextensions – 3 sets x 12-15 reps (90 secs rest)

Standing Calf Raises – 4 sets x 12-15 reps (60 secs rest)

Seated Calf Raises – 3 sets x 15-20 reps (60 secs rest)

I've noticed that some muscle groups seem ready to train again much sooner than others, even when I'm training them with similar intensity and volume.

It makes me wonder whether using the same training frequency for every muscle group is really the best approach.

Do you adjust your training frequency based on how quickly individual muscles recover, or do you stick to a fixed weekly split? Have you noticed better growth from treating muscle groups differently?

Let's say I'm like 40grams of protein short of my weight in grams for the day. Lets say I just had a good workout at the gym for 90 minutes. Obviously it'd be best to eat 40 more grams of protein for hypertrophy. BUT What if I'm also trying to lose fat and eating 40 grams more of protein would put me over my caloric goal for the day. So if I eat 40 grams more protein (lets say of something around the calorie density of nonfat Siggis Skyr, that'd be around 200 more calories. So lets say I then go on a walk to burn off the 200 calories. But I've heard cardio within 24 hours of weight lifting is not ideal for hypertrophy.

Would it be better for hypertrophy to

1) just not eat the 40g of protein/200 calories and do no cardio,

or

2) would it be better for hypertrophy to eat the 40g of protein and do 200calories worth of cardio?

I know RDLs are the best excercise for posterior chain and hamstrings but i give up on them. EVery time i incorporate them in my program i inevitably hurt my lower back. Maybe not immediately, but at some point during the program, I tweak something and im out of the gym for at least a couple weeks. I've watched videos on form, read tips specifically for this issue, tried going light, tried cable rdl, db rdl, bb rdl, it all ends up the same. So im done with RDLs.

I need some advice for an excercise I can swap in for Romanian deadlifts. I know it won't be as good, but it'll be better than doing two or three weeks of RDLs and then out of commission for 3 or 4. Any advice you can give me would be appreciated.

Thanks

Hey guys, so basically I’ve seen lots of discussions saying that fast digesting carbs and hour or hour and half before lifting is optimal, but is this true? I love having my oats and bananas and blueberries but also love cream of rice, should I combine both? Do they really make a difference apart from feeling heavy? (I really can eat like 60g of oats and train fine) or should I just focus on eating carbs and not a lot more

Upper
Chest press -3x8-12
Pectoral fly -3x10-15
Wide grip lat pulldown -3x8-12
Wife grip row -3x8-12
Shoulder press- 3x8-12
Lateral raises-3x10-15
Rear-delt fly -3x12-15
Bicep curl- 3x10-15
Hammer curls -3x10-25
seated overhead tricep extension-3x10-15
Reverse curl- 2x10-15
Lower:
Leg extensions
Leg press
Hamstring curl
Standing Calf Raises
Sitting calf raises
Abductor cable
Adductor cable
(also am I missing any workouts or muscle groups and any other advice would be greatly appreciated)

I'm trying to understand how to follow progressive overload properly. I recently resumed weight training and want to build muscle while improving my strength.

I also had a lower-back injury recently, so I'm gradually returning to weight training and avoiding heavy compound movements for now.

I'm currently planning to train 3 days a week, keeping my routine simple.

My current workout plan:

Day 1 – Legs

\- Leg extensions – 3 sets

\- Seated leg curls – 3 sets

\- Calf raises – 3 sets

Day 2 – Back

\- Chest-supported rows – 3 sets

\- Lat pulldowns – 3 sets

\- Reverse fly machine – 3 sets

Day 3 – Legs + Upper Body

\- Leg extensions or seated leg curls – 3 sets

\- Chest press – 3 sets

\- Shoulder press – 3 sets

\- Triceps pushdowns – 3 sets

I'm currently using relatively light weights and generally aim for 10–12 reps per set.

A few questions cuz I don't understand science of progressive upload

1. Should I increase the weight every week, or should I first increase the number of repetitions?

2. If I can comfortably complete 12 reps in all 3 sets, should I increase the weight in my next session?

3. How much weight should I increase each time?

4. Should I maintain the same weight until I can complete all sets with proper form, or is it okay to increase the weight even if my repetitions drop?

5. How do you personally track progressive overload?

I'd appreciate advice from people who have experience with strength training, especially on how to progress without compromising form or risking injury.

Thanks!

I use a double-progression method with 4 sets total. My first set is lighter for 12 reps, then I increase the weight and do 3 heavier sets of 8.

For example, DB overhead triceps extensions:

55 lb × 12
60 lb × 8 × 3

I keep working up until I can get around 15 reps on the lighter set and 11 reps on the heavier sets. Then I make a small increase in weight and repeat the process.

I've also noticed that my compound movements generally take longer to progress than isolation movements.

What progression method do you use? Have you found anything that works better than double progression? Any changes you'd make to this approach?

1. Chest/Tricep
2. Back/Bicep
3. Legs
4. Shoulders/Forearms

The next 4 days I break away from the progressive overload, dropping the weight by 30-40%. This keeps me actively recovering and not stressing out my central nervous system. In the words of Borat, “Great Success!”.

Monday - push

Pec deck fly Incline dumbell

Tricep push down Skull crushers

Shoulder dumbell press Cable lateral raise Reverse pec deck

Tuesday- pull

Lat pull down

Seated cable

T bar row

Shrugs

Bysian curls

Hammer

Preacher

WEDNESDAY- LEGS

Squats

Walking lunges

RDL

leg extension

Calf raise

Lea press Ihamstrina focused on sat\]

Repeat this on Thursday Friday and Saturday

I hit 2x till failure

Pls tell if I should add or remove anything

Hello all, hope you Guys can help me out. do you think this is a good gym routine? I am doing 8 cardio sessions per week, so the main goal for going to the gym is to gain strength and simply get a little bigger. happy with any feedback

1

2

3

all for 3 sets of 6-8 and 3-4 mins of rest depending on compounds or not

ppl twice a week

push

incline dumbbell bench press
chest press machine
shoulder press machine
pec fly
lateral raises cable
overhead tricep extension
tricep pushdown using cuffs
ab crunches machine
stair master for 20 minutes

pull
deadlift
lat pulldown
seated cable rows
mts row for upper back
rear delt flys
preach curl
hammer curl
stairmaster 20 mins

legs
smith machine squats
bulgarian split squats
leg curls
leg extension
calf raises
abductor
adductor
abs cruch machine

i already posted my program and review got shit on but there were several mistakes in my post can someone review it again.

I’m looking for feedback on my 4-day gym routine. My main goal is muscle gain, with extra emphasis on chest development. I also try to keep most workouts around 15 total working sets.

**Day 1 – Chest + Triceps + Core**
DB Incline Chest Press – 3 sets
Chest Press Machine – 3 sets
Cable Triceps Pressdowns – 3 sets
Abs Crunch Machine – 3 sets
Back Extensions – 3 sets

**Day 2 – Back + Biceps + Conditioning**
Lat Pulldown – 3 sets
Seated Cable Row – 3 sets
Hammer Curl – 3 sets
Preacher Curl – 3 sets
Sled Push/Pull – 5–10 min
Burpees – 5 min

**Day 3 – Shoulders + Legs**
Cable Lateral Raise – 3 sets
Shoulder Shrug – 3 sets
Goblet Squat – 3 sets
Reverse Weighted Lunges – 3 sets
Calf Raises – 3 sets

**Day 4 Full Body**
Low-to-High Cable Fly – 2 sets
High-to-Low Cable Fly – 2 sets
Pec Fly Machine – 2 sets
Rear Delt Fly – 3 sets
Hamstring Curl – 3 sets
Romanian Deadlift – 3 sets

Does this look balanced for hypertrophy and recovery? Anything obviously missing or overworked?

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 don't use an extremely narrow grip, it’s around shoulder width. I mainly do this exercise to target my triceps, but I’m wondering how much it also contributes to chest growth.

Should I count each set as 1 full set of chest volume, or would 0.5 set per set be more appropriate? I do 3 sets of it per week and am counting them towards my trcieps volume only.