Chest press 10x3
Tricep pushdown 12x3
Shoulder press 8x3
Chest fly 6x4
Are the muscles in the same room as me🫩

Fullbody rings & barbell, light day conditioning focus.

Squats

Decline ring flyes

Romanian Deadlift

Flat Ring flyes

Giant set:

Shoulder presses, tricep press, ring dips

Pullups neutral grip.

Ideal routine for me includes 1. 30-40 minute sessions 2. can offload the thinking and increments to an app (really would appreciate advice on this) 3. No issue if I skip days 4. strength training, don’t care for aesthetics. Just want the weight to get bigger.

I’ve been doing some variation of stronglifts 5x5 using the app and more recently done the Ivysaur 4-4-8 program very erratically over the last 3 years 2-3x/week and it worked ok.

I work as a doctor and I’ll usually work 8-5 with a 24 hour shift 6 times a month.

Recently did some moving around and started working at a new place. Haven’t worked out in 4 months.

Can’t muster up the energy to do 90 minutes of working out to do either of those, even though I enjoyed the compound movements.

Currently regressed a bit. I checked my 1RM Bench 130 (60kg) Shoulder press 100 (45kg) Row 110 (50kg) Deadlift 240 (110kg) Squat 190 (85kg)

Currently considering doing PPL immediately after work. With 2 cardio sessions per PPL (3:2 | weight:cardio), lots of heart disease risks in family and self.

Before I’d eat and rest an hour or two before going but all the gyms close at 8. So that’s why thinking of increasing number id sessions but decreasing time and format to prevent too much fatigue the next day.

Currently thinking

Push Barbell Bench 5x3 (5 reps x3 sets) Barbell overhead Press 5x3 Dips 5x2 + 1 AMRAP

Pull Bicep Curl 8x3 Bent over Row 5x3 Pull-ups 5-8x3

Legs Squat 5x3 Alternate Deadlift 3x3

Leg extension 8x1 Leg curl 8x1 Calf raises x1 AMRAP

Thinking of using the personal training coach app. Just figure out how to put everything in.

Thanks!

Hi everyone. I’ve been lifting for a long time but never really had a regimented program. Still made gains, but would like to increase my strength even more. I’d like to start actively logging weight/rep increase week-to-week as well. This is a 6-day program I cobbled together. I’d really appreciate some feedback! Some things about me: M27, 5’4”, 135 lbs. Good cardio (hiking and running) and very recently honing in on diet. I would say I’m decent strength-wise (110 lb overhead press), but would very much like to improve. I’m very open-minded and eager to learn more. Here’s the program:

Workout Routine

Day 1: Push Strength (Monday)
•Dumbbell Bench Press: 3 sets of 8-10 reps
•Arnold Press: 3 sets of 10-12 reps
•Triceps Rope Pushdowns: 3 sets of 12-15 reps
•Incline Dumbbell Flys: 3 sets of 12-15 reps
•Pec Deck: 2-3 sets of 15-20 reps
•Lateral Raises: 2-3 sets of 15-20 reps
•Overhead Cable Triceps Extensions: 2-3 sets of 15-20 reps
•Push-ups: 2-3 sets to failure

Day 2: Pull Strength (Tuesday)
•Barbell Bent Over Row: 3 sets of 8-10 reps
•Lat Pulldowns: 3 sets of 10-15 reps
•Face Pulls: 2-3 sets of 15-25 reps
•T-bar Row: 3 sets of 8-10 reps
•Incline Dumbbell Curls: 3 sets of 8-12 reps
•Preacher Dumbbell Curls: 2-3 sets of 8-12 reps
•Pull-ups: 2-3 sets to failure

Day 3: Leg Strength (Wednesday)
•Barbell Squats: 3 sets of 6-10 reps
•Romanian Deadlifts: 3 sets of 8-12 reps
•Bulgarian Split Squats: 3 sets of 8-12 reps
•Barbell Hip Thrusts: 3 sets of 6-10 reps
•Leg Extensions: 3 sets of 12-20 reps
•Smith Machine Calf Raises: 3 sets to failure

Day 4: Push Hypertrophy (Thursday)
•Push-ups: 3 sets of 20-40 reps
•Dumbbell Seated Overhead Press: 3 sets of 8-12 reps
•Dumbbell Incline Press: 3 sets of 12-15 reps
•Chest Flys: 3 sets of 12-15 reps
•Dips: 3 sets of 12-15 reps
•Dumbbell Skull-crushers: 2-3 sets of 10-15 reps
•Cable Front Raises: 3 sets of 12-20 reps
•Diamond Push-ups: 3 sets to failure

Day 5: Pull Hypertrophy (Friday)
•Pull-ups: 3 sets of 5-15 reps
•Inverse Row: 3 sets of 5-15 reps
•Lawnmower Row: 3 sets of 8-12 reps
•Wide-grip Lat Pulldowns: 3 sets of 10-15 reps
•Seated Cable Row: 3 sets of 10-15 reps
•Standing Dumbbell Curls: 2-3 sets of 10-15 reps
•Concentration Curls: 2-3 sets of 10-15 reps
•Standing Hammer Curls: 2-3 sets to failure

Day 6: Leg Hypertrophy (Saturday)
•Goblet Squats: 3 sets of 10-15 reps
•Dumbbell Lunges: 3 sets of 10-15 reps
•Hip Thrust Machine: 3 sets of 10-15 reps
•Leg Press: 3 sets of 10-15 reps
•Split Squats: 3 sets of 15-20 reps
•Leg Curls: 3 sets of 15-20 reps
•Seated Calf Raises: 3 sets to failure

Day 7: Rest (Sunday)

Push/Pull Day Warm-ups
•Band pull-aparts: 2 sets of 10 reps
•Scapular Push-ups: 2 set of 8-10 reps
•External Cable Shoulder Rotations: 1 set of 15 reps
•Wall Planks: 2 sets of 20-30 second holds

Leg Day Warm-ups
•Clam Shells: 3 sets of 10 reps
•Glute Bridges: 3 sets of 10 reps
•Leg Lifts: 2 sets of 10 reps
•Wall Sits: 2 sets of 20-30 second holds
•Hip Abductor Machine: 3 sets of 10-15 reps
•Hip Adductor Machine: 3 sets of 10-15 reps
•Ankle Circles: 3 sets of 10 reps

Thank you very much for the feedback!

What’s a good lower abs exercise for doing progressive overload. I usually do lying leg raises but I tried to balance the dumbell between my legs and I can never seem to hold it I have almost hit my face multiple times so any advice would be helpful

Weight 67-68 / 148pounds.

I mean if i really tried, i can do 22 or 23 with the last two being more slow. I dont use any momentum or my legs to help me (i put them very still, subtly tilted forward) so at least are pretty legitimate pullups. But i feel that at this point i should doing more, 1 year since i started. I went to 15 to 20 very quickly at the start and that's it.

Im not jacked by any means but in decent shape. Started back at the gym a week ago after some time off.

36 years old, 180lbs, 6’1. I can rep 225 on deadlift about 10 times. My I feel as though I can pull more but my hips cannot handle the weight. My upper body is way stronger proportionally than my lower body. Have been working on lower body recently. Squat sucks. Can rep 225 about 6 times at parallel.

I tend to go lighter weight than these just so I can increase range of motion (for squat) and really focus on form and not overcompensate with other muscle groups.

What can I do to really strengthen the hips? My glutes are underdeveloped and I think that is probably the cause but I can’t seem to target them enough to strengthen them. Any input is appreciated

Pull (mon + thurs)

Dependent, Mon /preacher curl, thurs
60l, 87.5 now

Delt fly
60, now 100

Cable curls
40, now 55

Hammer strength MTS front pull down
50, now 85

Lat pull down
80 now 90

Barbell curl, Mon /hammer curl, thurs
30 for 8/ same

Seated row
80 now 115

Forearms
15 x 100

__________________
Push
Chest and tris

Dumbbell press
40 now 45

Incline dumbbell
40 now 45

Chest press
40 now 45

Chest fly
77.5 now 90

Lateral raises
12.5lbs

Overhead cable tricep extension
40lbs failing last 2 now 45 failing on last 2

Cable pull down
40/45

Tricep extension machine
80 now 90

Shoulder press

Legs and abs
Leg press or hack squat
180 now 320

Leg extension
60 now 110

Seated leg curl
50 now 90

Calf raise
140 now 180 rep out

Wall sit 2 min

Plank 2 min

Crunches 2 min

Anyone want to review this for me :)

I've been running an Upper/Lower split (Upper/Lower/Rest/Upper/Lower/Rest/Rest) and I'm wondering whether switching to full body 3x a week would be better for muscle growth as someone who has been lifting for 3 years.

My current Upper day:

- Incline dumbbell press

- Lat pulldowns

- Butterfly machine

- Reverse fly machine

- Lateral raises

- Preacher curls

- One-arm cable triceps extensions

My current Lower day:

- Leg press

- Leg extensions

- Adductor and abductor machines

- Calf raises on the leg press

- Seated leg curls

Proposed Full Body split (Monday/Wednesday/Friday):

A — Monday

- Incline dumbbell press

- Squats

- Chest-supported dumbbell rows

- Leg curls

- Biceps curls + overhead triceps extensions

B — Wednesday

- Barbell bench press

- Romanian deadlifts

- Lat pulldowns

- Walking lunges

- Cable lateral raises

- Reverse crunches

C — Friday

- Seated dumbbell shoulder press

- Dumbbell rows

- Hip thrusts or dumbbell step-ups

- Leg extensions

- Cable flies

- Calf raises

- Reverse cable flies

Which split would be more optimal for hypertrophy, assuming similar weekly volume and effort?

My main concern is that with Upper/Lower, I train biceps and triceps directly twice a week, whereas with this full-body routine, I'd only train them directly once a week (with indirect work from pulling and pressing exercises). Would that difference in frequency affect muscle growth?

Here's some screen shots of my work outs for the past few months. I just feel like my arms especially my triceps are so small. Please help!

Caroline push ups just means I was doing push ups with my daughter on my back +35lb. Leaning and hanging just mean leaning and hanging bodyweight skull crushers! Any advice would be greatly appreciated!

For reference i’m 6’0.5 with a 6’4 wingspan and i know i have a fair bit of body fat on me but i started gym 2 months ago and gonna lose weight.
If you guys have any other advice for me about my build id appreciate

Over this winter, I really want to focus on myself and my body by working out at the gym consistently.

Some context:

- 18M

- 75kg

- 6 3"

- Given my lifestyle, I want to commit to PPLUL split

- 2 rest days a week (swimming, jacuzzi, sauna etc)

- Can spend max 1hr in the gym, across 5 days

I was wondering if anyone could give me some guidance on what exercises would be best to do for the PPLUL split? I am a complete beginner to the gym and I am really unsure on where to begin.

How many calories and protein should I consume to build muscle? Can anyone recommend any meals that would be good for muscle gain?

Cheers!

So my current routine
M&Th - Upper Body
Tu&F - Lower Body
W,Sa,Su - Swimming

I schedule the gym for 45mins, I was wondering though instead of stretching for 5mins, then doing strength training till my time is up (yes including 2min breaks lol). Should I instead end with like 10 or 15mins on the treadmill?

I would like to be at a point in a few years where I am more lean, and have some a definition. But right now I’m trying to lose body fat more than anything else, as I am 255lbs and 6’3” lol

I have been working out for around 6 months, on/off (a lot of life changes lol) and have gained some muscle. I’m just not sure though what the difference is??

my goal is mostly strength with a bit of hypertrophy. each set is done until muscle failure. I do 3 sets at lower intensity on one day and 5 sets of 6 reps at higher intensity on the next. This is also just for upper body, with lower body having a separate routine.

pull ups

Chin ups

bench press

Dips

Rows

50 minutes is the max time I can spend on gym because of my labour.

Tried to use compound movements despite of the isolated ones.

I would gladly listen to any improvements you give!

Thanks from 🇧🇷

Back in gym advice on split

Basically been back at gym for last few months for first time in about 8 years and feel a l bit lost

Currently running a 5 day split but a bit lost off if im getting enough volume or training to much

All exercises 3×6-10

Any advice and guidance would be welcome

Day 1

Incline bench press

Db shoulder press

Pec dec

Lateral raises

Bicep curls

Hammer curls

Day 2

Lat pulldown

Chest supported rows

Face pulls

Lateral raises

Single arm overhead tricep extension

Tricep push down

Shrugs

Day 3

Leg curls

Leg press

Rdls

Leg extension

Calf raises

Bicep curls

Hammer curls

Rest day

Day 4

Incline bench

Lat pulldowns

Chest supported rows

Lateral raises

Face pulls

Hammer curls

Tricep pushdowns

Shrugs

Day 5

Leg curls

Leg press

Rdls

Leg extension

Calves

Your warm-up should prepare you for your working sets, not become a workout in itself.

Before heavy barbell squats, I like to work through some targeted mobility, get comfortable in the bottom position, and progressively build up to my working weight.

Nothing particularly elaborate, and certainly nothing that should leave me fatigued before the real work begins.
Remember, the goal isn’t to do as much as possible before your first working set. It’s to do enough to feel prepared, confident and ready to perform.

Warm up with purpose. Save your energy for the sets that count.

For push and pull I do 2 working sets to failure and on leg and core I do 3 sets of 8 all at the same weight. If anyone wants to know the attachments or weights I can add it in with an edit, just lmk.

Leg and core
Leg curl
Leg extensions
Leg press
Calf extensions
Abdominal machine
Slide crunch left, right, middle
Hip abduction

Back and bicep
Lat Pull down
Bicep curl singular hand(machine)
Preacher curl
Back extensions
Low row
Cable curls
Row machine (center back)

Chest and tricep
Shoulder press
Pec flys
Tricep pull down
Tricep press
Smith machine (bench press)
Incline dumbell press
Chest press

I have a figure 8 body shape and train glutes/legs 3 times a week. My goals are bigger, rounder glutes, less visible hip dips (i already know i cant rid of them)

My exercises are:
Cable step-ups
Smith machine reverse lunges
Barbell RDLs
Smith machine hip thrusts
Dumbbell squats
Leg press
Leg extensions
Hip abduction
Cable kickbacks
Dumbbell Bulgarian split squats
Back extension

I used to do 11 exercises in ONE session 😭, but recently I split them across my 3 leg days.
A girl told me I shouldn’t overlap exercises or change exercises between glute days, and now I’m confused!

As in, i shouldnt split them like this
(This is my new routine btw)

Day 1: Hip thrusts, barbell RDLs, dumbbell Bulgarian split squats, cable kickbacks.
Day 2: Dumbbell squats, leg press, Smith machine reverse lunges, leg extensions.
Day 3: Cable step-ups, hip abduction machine, cable kickbacks, hip thrusts.

Should I repeat the same exercises every week, can I do some exercises twice a week, and how should I split everything for optimal glute growth? Please help 🙏🏻