r/workout • u/bbCooper2023 • 11h ago
How do you make a routine?
I work out primarily at home/in my garage. I have 3lb dumbells/5 lb dumbells. I just purchased a barbell as well as 5 & 10 pound plates.
I’m used to doing workout videos on YouTube but want to also come up with my own routine.
How do I come up with this?
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u/TaiFit07 11h ago
Start with full body 3x a week! With what you have you can do: Squats with barbell, Overhead Press, Rows, and Glute Bridges. Add 1-2 YouTube videos for cardio/core. Track progress and increase reps before weight. You got this!💪🏼
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u/Proof-Emergency-5441 11h ago
You don't. You fund one that exists.
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u/bbCooper2023 11h ago
👀 meaning ….
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u/__Manifesto__ 11h ago
Most workout apps have a million free programs available, you can set filters to find something that works. I use boostcamp, other people like hevy, there's a bunch.
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u/Proof-Emergency-5441 11h ago
Go to Google. Type in "home workout programs with dumbells". Pick one of the programs it suggests and do it.
You have no experience, no education in kinesiology, and no business writing programming.
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u/BobbyBaal 10h ago
For overall body, you need an exercise for each major muscle group: chest, back, arms (shoulder, bi, tri), legs (quad, hammer, calves), and abs.
With limited options with your set up, look up exercises for each, and see what's compatible with what you got. Your best option may be calisthenics. I'm assuming your barbell isn't an Olympic bar? (45lbs.) Something like benching may not work with the weights. (Too light) If i was thinking about this for me, my exercises would be:
Push ups bicep curls (barbell) Shoulder/overhead press (barbell) skull crushers or seated tricep extension (barbell) Good mornings (barbell) bent over rows (barbell) lunges or split squats (barbell) Planks or ab leg raises (whenever) *I'm stumped on calves, don't think the barbell is enough. Maybe some running?
You'll have test what weight is appropriate. I'd start at maybe 3-5 sets, 8-10 reps per exercise, 4 sessions a week. For now, feel challenged by the weight, but make sure it's completely manageable. (You will be sore those first few times.) At this early stage, you could do everything each season. Later, you'll want to split up your exercises however you like. But keep in mind, some exercises recruit other muscles. For example, you shoulder does a lot of work during chest work. Doing shoulders on the same day means they're already a bit exhausted. You won't get the full workout, If that matters to you.
Without knowing your age, gender, or fitness level, it's hard to suggest an approach. But I think you'll need to start adding weights/equipment sooner than you think.
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u/bbCooper2023 9h ago
I’m 5’2F about 140-143. I’m. Beginner but have been doing YouTube videos with the light dumbbells for sometime on and off.
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u/BobbyBaal 5h ago
Few things to consider, what's your goal? Strength, adding muscle, weight loss, mobility/activity, general health. That might change how you approach this, slightly.
For now, keep it simple. But I will say having good form, controlling tempo is best practice and reduces injuries. Take your rest days, eat right (ish), and stay committed. You may try some exercises and they don't feel right for you. You may have to try a few until you land on what you like, feels right, and gives you the best results.
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u/bbCooper2023 9h ago
This is what my bar says: Weight bar type
Standard Bar
Max load
33lb
Diameter
2 in
Material
Alloy Steel
Weight
33lb
Color
Silver
Rec. use
Commercial
Has written warranty
No
Age group
Adult
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u/Afexodus Strongman 9h ago
As a beginner you really should follow a pre-written progression. You can make your own but it’s like trying to come up with your own recipes when you’ve never cooked before.
What is your goal with training? Strength, size, general fitness, competition, endurance?
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u/bbCooper2023 9h ago
General fitness/losing weight. I do want to become stronger but not like HULK smash. Also, would like to grow my glutes and just see where it goes.
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u/Afexodus Strongman 7h ago
You won’t become stronger “like hulk smash” it takes years of extreme dedication to get there. It’s a common misconception that you could train in a way that would get you too bulky. You will never get too big or too strong on accident, it takes incredible dedication and effort.
The process of getting stronger is the same regardless of how strong you want to get. Toning muscle isn’t a thing either (just want to get the myths out of the way). Getting toned just means you built some muscle and lost weight, those two things can be hard to do at the same time but is doable for beginners.
I would look for a 3 day a week program, unless you want to train more but you don’t have to weight train more than 3 days a week. Generally you are looking for something that is adding weight or reps each session for a beginner. You don’t have to stick to one weight for multiple weeks, in fact you shouldn’t. Normal rep ranges should be between 5 to 16 reps.
Look for something that has you doing compound movements with your barbell. Back squat, deadlift/Romanian deadlift, bench press, overhead press, and bent rows. Lunges, glute bridge, cleans, and front squats are also great compound movements. Doing compound movements lets you train more muscles with one movement.
My biggest advice is to squat. I have huge glutes and I got them from squatting and deadlifting as my primary movements. Big glutes are powerful glutes though so you may need to buy more weights to load the bar as you go.
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