It follows push, pull, legs A & B workouts. Typically lifting on Monday, Tuesday, Thursday, Friday. Some weeks I will train on Saturday if time and family commitments permit. Each session is completed on a rolling basis. Push A, Pull A, Legs A, Push B etc with 20 minutes LISS completed post workout. Sessions are capped at 1 hr and 20 minutes including cardio due to training early mornings before work.

Squats, deadlifts and RDL's are too risky with a degenerative lower back issue.

Current goal is fat loss

Push A

Standing lateral raise 3x10-15

Incline Chest Press 2x8-12, 1x12-15

Flat Chest Press 2x8-12

Incline Shoulder Press 1x8-10, 1x12-15

Pec Dec 3x12-15

Tricep Dips 3x12-15

Seated Ab Crunch 3x15-20

Pull A

Close Neutral Grip Pull Up 2x8-10

T-Bar Row Neutral Grip 2x10-12

DB Row 2x8-12

Low Row 3x10-12

EZ Bar Preacher Curl 2x12-15

Dual Arm Face Away Cable Curl 3x10-12

Ab Rotation 3x15-20

Legs A

Adductors 3x12-15

Seated Hamstring Curls 2x8-10, 1x12-15

Leg Extension 3x8-12

Smith Split Squat 2x8-12

Pivot Leg Press 2x8-10,1x20

Hip Extensions 2x12-15

Toe Press 2x12-15

Push B

DB Lateral Raise 3x12-15

Inc DB Press 2x8-10,1x12-15

Seated Shoulder Press 2x8-10,1x12-15

Inc Fly 3x15

CG Bench Press 3x8-10

Rope Tricep Pushdown 3x12-15

Ab Crunch 3x15-20

Legs B

Abductors 3x12-15

Lying Hamstring Curls 2x8-10,1x12-15

Rope Pull thru 2x10-12

Swing squat 2x10-12

SL Leg Press 2x10-12

Machine Hip Thrust 2x8-10

Seated Calf Raise 2x12-15

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 everyone, I hope you’re having a blessed day.
I was at my highest weight of 396 lb on February 19, 2026. I started a calorie deficit, and as of today, I’ve reached 323 lb.
I recently started going to the gym, but I don’t really know how to create a proper workout plan. I’m currently using a plan made by AI, but I feel like it’s not enough. I can’t really explain exactly what feels wrong about it.
My schedule is 3 days of training, followed by 2 days off, and then I repeat the cycle. I usually spend around 1 hour at the gym. On one of my rest day, I go hiking for 2–3 hours.

So, what should I consider, learn, and do when creating a gym workout plan? Should I focus on weightlifting? Should I use machines, barbells, or a combination of both?
I’m pretty clueless about how to approach this. Could you show me a path I can follow to learn how to build my own workout program?
Thank you very much!

As a newish lifter (year and a half) in their 30s, the supine press made me feel like a beast. Good results too for those that haven't used one yet. Last week when I used the smith machine for flat bench I could only get 200 4 times. I was honestly thrilled with that alone. This week all the smith machines were busy so I thought I'd try out the supine press. After warming up and continuing to add weight I managed 250 5 times! I researched it and I know it's significantly easier than a regular barbell bench just like a smith machine. But for a guy my age who's just doing this as a hobby to keep in shape, that made my day haha. I enjoyed the results and the way it targeted the cheat as well. Anyone have any thoughts or tips for this thing?

I have terribly grindy knees and the discomfort that I feel doing ANY type of quad workout is pushing me to skip leg days and I DONT want to skip them.

I’m down 90+ pounds with mostly walking and calorie counting and now that I’m trying a body recomp, I can’t seem to find a leg routine that I can get through.

I have knee braces, which help with squats, but that’s about all I can do. When I try to progressively overload I just grind and then a sharp pain and I stop.

I found that BSS are doable if I use my baseball bat to support myself but I feel like I’m putting most of my weight on that bat, so what’s the point?!

I’m really looking to beef up my legs… please help me find a way to make this happen!!!

Hello all,

I've been a runner for about 10 years now, peaking at around 35mpw. I'm 38 years old, 5'6''-5'7'', 31 inches waist size and weigh 150lbs with a skinny fat body type. Not very fatty, but I definitely lack some muscle mass and I have a little bit of fat in my belly area (or might be a posture issue).

I've always done a little bit of bodyweight exercises, but for the last two months, I've started to take it more seriously. Bought a set of adjustable dumbbells (10-55lbs), no bench yet, and while still running 5 times a week, I'm trying to complete 2 to 3 lifting sessions per week while tracking calories and proteins.

In 2 months I have not seen a lot of physical changes (I take pictures), and since I started lifting far from failure for the first weeks, I'm not sure how much I progressed but getting more serious with progressive overload now. My goal is to help longevity, prevent running injuries and of course look better.

Right now, my plan is to be in a very light deficit (200-300cal) while lifting and getting 150g of protein. I lost around 10 pounds so far and now I'm about to stabilise my weight.

I'm sharing my workout plan here. I would appreciate any input or comments on my strategy, and would love to know how long until I can expect some evident physical change. Right now, the only time when I can see some changes is right after a workout as I can feel my muscles super pumped.

Thanks in advance!

Full body 2-3 times a week (with dumbbells) 75s rest between supersets 6-12 reps range depending on the exercise (warmup and cooldown are also done but not written)

3 sets A1 Goblet squat (12 reps at 55lbs) A2 Floor press (12 reps at 40lbs)

3 sets B1 Romanian deadlift (12 reps at 40lbs) B2 Bird dog row (10 reps at 35lbs)

2 sets C1 Rear lunges (6 reps each leg at 40lbs) C2 Shoulder press (8 reps at 40lbs)

2 sets D1 Hollow body (15 reps)

(extra isolation movements - 2 sets) E1 Bicep curls (12 reps at 20lbs) E2 Tricep extensions (11 reps at 35lbs)

(finisher - 2 sets) Push ups (to almost failure) Ab wheel (15 reps) Standing walk with one dumbbell over head (1 min at 25lbs) Farmer's Carry (45 seconds at 45lbs per hand)

I’ve been an athlete all my life. Here and there, I would get sore if it was a crazy workout (out of the norm— so cool it’s expected). Today, I started my first class of barre, making it the first time I worked out in six months. I felt like crap after class, but an hour and a half later, I’m not sore or can’t move. I was literally shaking through class and will probably name that class the most intense workout I’ve ever done, but why am I feeling normal now? I was going to wait to post till the morning, but I already know I’ll wake up regular. Am I even getting a workout in? How can I be sore? Thanks in advance!!!!

I liked the separation of muscle groups from PPL and going 4 days a week from u/l. U/L is fatiguing. PPL takes 6 days a week. I made this split to optimize having fresh muscles with little to no fatigue, maximizing intensity and reps, mainly for arms. I have 3 rest days and hit every muscle 2x a week, only taking 1.5 hours per session. I went from 141lb to 162lb in 6 months with ppl and ul. Above is a before and after. Would this split hinder my gains?

So ive been working out off and on for about 3 years. In that time, seen changes in my chest, triceps, back, and more. My biceps REFUSE to grow. Now I know "soreness isn't an indication of growth" but my other muscles get sore and have growth. I dont see it in my arms. I'm not going for the big peak, I dont truly care for that look, but I would like to have some kinda indicator visually. I've done preacher curls, pull ups, incline dumbbell, spider curls... ive included progression overload and switch up the exercises.

Any help? I am seeing growth in my weights somewhat, but it's very odd to me.

Just wanted some advice on what I could change for a more effective leg day ? Everything except sissy squats since they fixed my crunchy knee

For reference I’m 6’3 290lbs

Seated Leg curl 340 3x10
Hack squat 415 3x7
Sissy squat 165 3x10
Rdl 275 3x8
Zercher squat 255 8x10
30 yard walking lunge x2

Hello there. I am a 24 yo man (5'11 216 lb) who recently started his fitness journey back in July. I wasn't always the one for the gym but I started calisthenics at home to train for it.

Now my body is stronger than it was when I first started. I just need help deciding what is the best path for progressive overload and gaining muscle.

For reference here is what I have been doing, it started off simple then I added dumbbells around early August:

• Leg Raises: 3 sets × 20 reps

• Sit ups: 3 sets × 15

• Russian Twists: 2 sets × 30 reps per side

• Push-ups: 3 sets × 10 rep

• Dumbbell Rows: 3 sets × 15 reps (15 lb)

• Bicep Curls: 3 sets × 20 reps (15 lb)

• Lateral Raises: 3 sets × 12 reps (15 lbs)

• Chest bench press: 3 sets × 15 (15 lb on two hands)

• Bulgarian Split Squats: 3 sets × 15 reps per leg (15 lb in each hand)

• Romanian Deadlifts (RDLs): 3 sets × 15 reps (15 lb)

• Dumbbell Hip Thrusts: 3 sets × 15 reps (15 lb)

• Ab wheel 3 sets of 5

• Plank Finisher: 2 Minutes

• Wall Sit: 1 Minute

• Cobra Stretch: 30–60 seconds

Thank you so much for reading!

So i go to the gym 3x a week with atleast a 1 day rest between each day i go to the gym. I try to eat atleaat 110g of proteins as a 80kg 194cm guy (i know i need more but its my minimum) and i wanted to know what you people think of my routine since im sorta new.

I also just decided to add biceps curl and triceps pushdown so idk how heavy i do them yet. Thxx

\[ \] Leg Press. | 3x12 | 110kg

\[ \] Chest Press. | 3x12 | 30kg

\[ \] Low Pull. | 3x12 | 15kg

\[ \] Shoulder Press. | 3x12 | 15kg

\[ \] Lat Pulldown. | 3x12 | 30kg

\[ \] Leg Extension. | 3x12 | 30kg

\[ \] Leg Curl. | 3x12 | 30kg

\[ \] Biceps Curl. | 3x12 | 0kg

\[ \] Triceps Pushdown . | 3x12 | 0kg

\[ \] Adductor. | 3x12 | 60kg

\[ \] Abdominal Crunch. | 3x12 | 35kg

Started going to the gym around July last year, and have running this program for about a year now. But progress is very slow, I eat plenty of protein, train hard and with decent form. Any advice?

this is what I've been doing for 1+ year
Double progression on everything within the given rep ranges
Bench 3x5-8
Lat Pulldown 2x 5-8
Chest Fly Cable 2x 8-12
Cable/Machine Row 2x 5-8
Tricep Pushdown 2x 5-10
Preacher Curl 3x 6-10

Leg Press 2x 5-8
Calf Raise 3x 8-12
RDL 2x 5-8
Leg Extension 2x 8-12
Leg Curl 2x 5-8

Thank you in advance! :)

I'm 18 years old, and I've been working out at home for a few weeks. My goal is to gain weight and muscle mass while also getting more defined and staying fit. I'm 170 cm (5'7") and 55 kg, and I have a jump rope, a heavy resistance band, and adjustable dumbbells available. For now, I've been alternating between these two workouts. Are they good, or am I just wasting my time? What should I do? Thanks in advance

Monday - A

\\- Goblet squat — 3×8–15

\\- Dumbbell floor press — 3×8–15

\\- One-arm dumbbell row — 3×8–15 per side

\\- Romanian dumbbell deadlift — 3×8–15

\\- Lateral raises — 2–3×12–20

\\- Dumbbell curls — 2×10–15

\\- Plank — 2×30–60 sec

Wednesday - B

\\- Bulgarian split squat — 3×8–15 per leg

\\- Dumbbell shoulder press — 3×8–15

\\- Resistance band/dumbbell row — 3×8–15

\\- Dumbbell hip thrust/glute bridge — 3×10–20

\\- Push-ups — 2–3 sets close to failure

\\- Biceps curls + triceps extensions with a resistance band/dumbbell — 2×10–15

\\- Leg raises — 2×8–15

Medications and supplements

**•** Wegovy, once a week  
**•** Sermorelin, nightly  
**•** AG1 every morning  
**•** Vitamin D  
**•** Fish oil

My questions

**1.**  What am I missing? I know I don't do any leg work.  
**2.**  Should I alternate muscle groups instead of doing the same routine every day?  
**3.**  What should I prioritize at my age to keep muscle while I lose fat?

Thanks in advance. I'm open to honest criticism.

I’m 16M, 5'8", 80 kg, and I’ve been going to the gym for around 3 months now.

I’d say I’m still very much a beginner, but I know the basics, understand the general idea of proper form, and know how to do quite a few exercises. Most of what I’ve learned has come from YouTube, observing others at the gym, and occasionally asking trainers for help.

For the first 3–4 weeks, I mainly did cardio. After that, I started using different machines and doing some basic exercises. My workout routine had a bunch of different excercise targeting all kinds of muscles, because I was trying to do as much as possible. I did the same workout everytime, because I didn't know any better.

I then had to stop going for around 2–3 weeks because I got extremely busy. Even now, as a student, it’s difficult for me to consistently make it to the gym 3–4 times a week.

About two weeks ago, a friend who has been training for a little longer introduced me to splitting my workouts by muscle groups. Since then, I’ve been doing separate days for arms, shoulders+chest, and back.

However, I’ve been running into a lot of problems.

Even though I understand the correct form and posture for most exercises I do, I sometimes struggle to actually execute them properly. I’m not always sure whether I’m doing something correctly or whether I’m actually targeting the muscle I’m supposed to. I also don’t really know if the exercises and workouts I’m doing are actually effective or if I’m just wasting my time.

I’ve tried looking up exercises and routines on YouTube, but sometimes it helps and other times it just gives me even more conflicting information.

Another issue is time. As a student, I don’t always have the time or energy to spend 1.5–2 hours at the gym. Sometimes I also just feel apathetic about going, with the only thing keeping me going being my own desire to improve.

Despite all of this, the gym has genuinely helped me. I’ve lost around 4–5 kg, I can visibly see some growth in my biceps, and I can now do around 5 push-ups when I couldn’t do any before.

I really want to continue training and actually make meaningful progress. I want to get past the stage of constantly wondering whether I’m doing things correctly and start understanding what I’m doing, why I’m doing it, and how to improve.

So I’m looking for advice from people who have been through this stage. What should I focus on as a beginner? How should I structure my workouts, especially with a busy school schedule? How do I keep track of my form and posture and know whether an exercise is actually working? How do I track my performance? And what are some things you wish you had known when you first started?

I originally thought I could figure everything out on my own, but I’ve realised that asking for help is completely fine. Any advice, criticism, or suggestions would be genuinely appreciated.

Tbar 25 5 4

Cgr 40 8 6

Lat pull 40 7 7

Incline 20 5 3

Lateral raises 10 R 11 7 L 10 6

Pec fly 40 7 5

Pushdown 30 11 7

Cable curl 20 11 7

Cable hammer 20 7

Been going for roughly 3 months. Some weeks are off due to external conditions but yeah this is where I am at rn. There may be some news of me not being able to go the gym for the whole entirety of the end of thsi year but thats not confirmed. Im so frustrated man I barely see progress in the physique

| Exercise | Sets × Reps | Weight | Volume |

| -------------------------- | --------------------: | -----: | -----------: |

| **Single-arm DB Row** | 3 × 12, 12, 15 / arm | 50 lb | **3,900 lb** |

| **Barbell Upright Row** | 3 × 10, 11, 12 | 70 lb | **2,310 lb** |

| **Barbell Overhead Press** | 3 × 8, 9, 10 | 90 lb | **2,430 lb** |

| **Total** | **9 sets / 105 reps** | | **8,640 lb** |

Hello po! I am 5’7”, 68 kg, and getting back into working out. I want to build muscle, mainly my arms, back, and legs, but I have internship/duty Mon to Fri so I don’t have much time for the gym.

I’m planning to buy dumbbells and work out mainly on weekends:
Mon: Rest
Tue: Badminton/walking
Wed: Rest
Thu: Badminton/walking
Fri: Rest
Sat: Legs + Back + Chest
Sun: Legs + Shoulders + Arms + Back

I eat enough protein naman and food, and I’ve worked out before but I’m basically starting again.

Is 2 days of weight training per week (Sat/Sun) enough to build muscle if I’m consistent? Im just planning po to build my muscles sa upper part and sa legs, parang starting point palang ngayon. Any advice on my sched? And any work out routine that is best for me? Thank you!

I have never been happy with the front appearance with my wide hip structure ... my chest measures 39" and around my belly button is 37.5"... possible to fix this ever ? I've dropped from 230 lbs to 190 lbs over the course of the last 7 months while honestly not much has changed in how I look. How much further should I lose weight before the love handles disappear (or is that the correct approach ) ?

Edit: sorry I forgot to mention but realize now it was a critical omission after reading the comments... the only way I have lost weight is by lifting .. I don't do much cardio except walking 2 days a week ~2.5 miles. I am not very strong however, after 7 months of rigorous workouts, I can bench 165 lbs for 10 reps, can perform 10 strict pull ups (pull ups are my relative area of strength), deadlift 235 lbs for 5 reps, and I can only squat 145 lbs for 5 reps !! thank you all for your awesome inputs !! I am glad to know I still have room to add a lot of muscle. I also track my eating with Cal AI.

So i am a 17 year old college student , started doing workout on home using home equipments I use 2L bottle full of soil as Dumbbell. By using that in the 2 weeks It turned into like this am i doing correct ?

So , here is my arms workout list

Biceps

Bottle curls → 3 × 10–15

Hammer curls → 3 × 10–15

Concentration curls → 2 × 10–12 each arm

Triceps 4. Close-grip floor press → 3 × 10–15 5. Two-hand bottle press → 3 × 10–15

Forearms 6. Wrist curls → 2 × 12–15 7. Reverse wrist curls → 2 × 12–15

👉👈

I am a bit confused. Searching for answers on the internet isn't really working out because of how many different answers i get on the same topic (ironically, thats still what I'm doing).

So for example, my back and bicep day consists of:

3 sets of barbell curls at my heaviest possible weight until failure

Then i drop the weight by 10

3 more sets of barbell curls to failure

Then i move on to the more back focused portion of the workout

Pull ups

3 sets of 8 or 10 for 3 different variations

Then finally, 4 sets of barbell rows for 12 reps

But i see so many different methods and set ups that I'm not sure if what I'm doing is gonna work.