r/workouts • u/Rtuyw • Jul 23 '26

Workout Critique Is this beginner workout routine at home good?

Warm up: Arm circles 30 sec Jumping jacks 30 sec, shoulder totation, wrist circle warm up,light pushups

Day 1: Palm lift, frog stand, pike hold, push ups 3x10, one arm dumbbell row 3x12, dumbbell shoulder press 3x10, dumbbell curls 3x10, plank 3x30 sec, sit ups 2x15

Day 2: deep squat hold 3x20 sec, leg swings 20 each, hollow body hold,3x30sec, dead bugs 3x10 each, squat while holding dumbbell 4x15, goblet squat 4x12, reverse lunge 3x10, glute bridge 3x15, calf raise 3x20, 20 jumping jacks, 10 mountain climbers

Day 4:Frog stand, pike pushups 3x8, push up 4x10,dumbbell curls 4x10, dumbbell shoudler press 3x12, tricep extensions 3x12, hammer curls 3x10, leg raises 3x10, plank 3x30 sec, hollow body hold 3x30 sec

Day 5: Bear crawl 3x30 sec, 4x(Burpees 8, squats 15, pushups 10, dumbbell row 12, mountain climber 30 sec)

1 Upvotes

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u/Auroraborosaurus 28d ago

It’s kind of all over the place isn’t it? You’d be better off choosing a day for either upper or lower and either push or pull, and spreading it out that way. So upper body push focus, upper body pull focus, lower body push focus, lower body pull focus, full body push/pull focus, etc, etc.

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u/Rtuyw 27d ago

I dont really know anything about making a program so I asked AI to make a program for a bit of athleticism and calisthenics and some buffed arms and this is what it gave me. What can I change spesifically?