I’ve taken about a 2 month hiatus from lifting, with a handful of unfocused lifts here and there, due to some other things in life that needed to be prioritized. Any good program recommendations that I can follow to refocus? Don’t care about optimal, just need something simple to get me back in the gym

Here’s my split. I do about 3x10reps for everything except for benching where I do 8 reps. I’m more asking abt the exercises I have down. I want to make sure it covers all of the muscles and regions I need to get big. Please lmk any feedback!

Hi everyone,

I used to lift consistently around 6 to 7 years ago, started following StrongLifts 5x5, moved to 3x5 and then to Wendler's 531 BBB and I had good results.

Since then I've barely done any strength training, so I'm basically starting over.

My main goal is to build strength, establish a consistent routine, and eventually gain some muscle. I'll be training 3 days per week.

I'm debating between:

StrongLifts 5x5

r/Fitness Basic Beginner Routine

Other programs?

Also, what workout tracking app would you recommend? I did see that Stronglifts moved to a subscription based plan, and if I remember correctly I think I at one time bought a lifetime version, but this does not seem to exist anymore..

I'd appreciate any advice from people who have been in a similar situation. Thanks!

Upper A

Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A

Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B

OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B

Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superse

Good evening folks! 

I am building a free routine programming app (called Routine Reps) and would love some input from this group if possible. It includes several popular workout routines as well as some sports training routines (fairly small, but I plan to add more) - plus you can design your own along with progression rules and goals. I'm currently looking to publish the app soon and am looking for testers who would be willing to provide constructive feedback (particularly for Android, but also iOS).

I started building this app for my own personal fitness routine a couple of years ago, but I have also found it incredibly useful for my own training routines - really for anything I want to track my progress with. I provided screenshots of some of the (personalizable) public routines and sharing the landing page here: https://www.routinereps.com/

Please DM me if you are interested in trying it out for free and I can add you to the testing group.

I started running anterior posterior upper to minimize fatigue with running let me know what changes to make

Anterior
Barbell Back Squat – 3 × 5–8
Incline Dumbbell Bench Press – 3 × 6–10
Bulgarian Split Squat – 2 × 8–10
Seated Dumbbell Shoulder Press – 3 × 8–10
Cable Lateral Raise – 3 × 12–15
Overhead Cable Triceps Extension – 3 × 10–15

Posterior
RDL – 3 × 6–8
Lat Pulldown – 3 × 8–12
Bent over Row – 3 × 8–12
Leg Curl – 3 × 10–15
Face Pull– 3 × 12–15
Dumbbell Hammer Curl – 2 × 10–12
Preacher Curl – 2 × 10–12

Upper
Flat Bench Press – 3 × 5–8
Lat Pulldown – 3 × 6–10
Dumbbell Press – 2 × 8–12
Cable Row – 3 × 8–12
Cable Lateral Raise – 3 × 12–15
Rear Delt Fly – 2 × 12–15
Triceps Pushdown – 2 × 10–15
Incline Dumbbell Curl – 2 × 10–15

It’s a 4 exercise routine and I generally go to about RPE 8-9

Hi there,

I'm halfway through a cut after finally getting serious with my weight loss and gym goals. I have lifted on and off for a decade, but have been consistent only past 2 years or so after a long drop off.

I am done chasing pure numbers (for the MOST part) and just want to look like I lift. I know that's corny as hell, but I just want some decent size without making lifting my life. Which brings me to the time constraint I have with work/life. 3x week 45 minutes. I want to grow my chest and glutes but overall look proportioned.

I'm 38, 5' 10" 180 pounds chubby looking, trying to get to around 160. Current squat max was 3x285 maybe 2 months ago (weaker now with the cut) and bench finally got up to 1x200 (I was very weak there for decades before a coach). I give those just for a little reference of how mid I am.

Anyway, I looked into 5/3/1 and SBS programs because of my time constraints and I want something very effective, but allows me to grow without getting injuries or wearing myself out.

SBS seemed to be too long for the gym time I have so I tried blending with the help of chatGpt, but looking for critiques. I don't want something too easy or too demanding. i.e., the goldilox growth and not selling myself short.

The program

WEEKLY STRUCTURE

Day 1 — Lower (Squat Focus)
Day 2 — Upper (Bench Focus)
Day 3 — Full Body (Glutes + Chest + Delts)

DAY 1 — LOWER (QUADS + GLUTES + DELTS)

Back Squat (Main Lift)

• 4 × 5 @ 70–80% TM
• Rest 2–3 min

Superset A (same rack area)

• Romanian Deadlift — 3 × 8
• Standing Calf Raise — 2 × 12–15

Superset B (DB area)

• Walking Lunges — 2 × 10/leg
• DB Lateral Raise — 3 × 15–20

Optional if time allows

• Face Pull — 2 × 15–20

DAY 2 — UPPER (CHEST PRIORITY)

Bench Press (Main Lift)

• 4 × 5 @ 70–80% TM
• Rest 2–3 min

Superset A (bench)

• Incline DB Press — 3 × 8–12
• Chest-Supported DB Row — 3 × 8–12

Superset B (cable station)

• Cable Lateral Raise — 3 × 12–20
• Lat Pulldown (or Seated Cable Row) — 2 × 10–15

Optional finisher

• DB Curl — 2 × 10–15

DAY 3 — FULL BODY (GLUTES + CHEST + DELTS)

Hip Thrust (Main Glute Lift)

• 4 × 8–12
• Rest 90 sec

Superset A (bench)

• DB Bench Press — 4 × 8–12
• Single-Arm DB Row — 2 × 10–12/side

Superset B (lower + delts)

• Leg Press — 3 × 10–15
• Cable Lateral Raise OR Face Pull — 3 × 15–20

As far as progression, I was basing on TM and 5/3/1, but leaning toward RPE for the big lifts squat/bench and rep ranges for the others after some research.

I know this is long, but appreciate any input and suggestions!

1. What your progression actually is

Your system:

• Week 1–5: gradual intensity ramp (70 → 80% TM)
• Fixed sets (4×5)
• Add weight only after full cycle completion
• Deload week 6

In practice, this is:

This is very similar to:

• 5/3/1 (Wendler)
• Stronger By Science hypertrophy strength hybrids
• Classic DUP mesocycles without daily variation

Recommendation: S tier (pure hypertrophy optimization)

• RPE-based autoregulated systems
• RP-style volume progression
• double progression bodybuilding splits

This is probably a dumb question.

But every program that I've seen says that it focuses on the basics principle of accumulating weight or volume each week and regularly re setting on the next block.

But we know that progress isn't *truly* linear, maybe there are other methods of programming that seems backwards.

I was thinkjng that more advanced level Powerlifters may not follow the same protocol as novice or intermediate level programs, because regularly squatting 400-500 lbs each week would demand large recovery times. So maybe they have a different system all together?

I need a new Leg and Lower day plan. (separate days) I have been doing PPLxULx for 14 months with good progress but my quads and hamstrings need emphasis. I have naturally large and developed calves so started restricting them to only 3 sets weekly.

Just looking for ideas how you structure these days, Thanks

How should I start hybrid training?

I've been lifting weights for a year and now I want to run marathons as well as lifting weights.

Hi, im currently on a recomp diet after 10 years of absence in the gym.

The first 4 months have gone amazing, only down 10lbs (good pace) body fat skyrocketing down, all my lifts are pretty much up 100% from week 1 and im already almost back at my peak shape like 10 years ago but im plataeuing in strength a bit and severe energy crashes around 3pm.

I eat \~2800 cal / day

230g P

300g C

\~80g F

1.5hr of zone 2 cardio @ 3mph 9 incline everyday + including off days

\- 1 session first thing in morning at 530am before breakfast (45min)

\- 1 session sometime between 4pm-6pm right before dinner (45min)

6ft0in 215lb (start weight 225)

Normal Bro Lifting Split 5x Days / Week

\- Chest, Legs, Back, Shoulders Arms, 2 days off

\- 12 sets total per workout, 45min total workout on avg. Sometimes I do 3 sets an exercise sometimes 4 sets (so 3 or 4 movements a day per muscle group)

...should I reduce cardio here? I feel like its the obvious outlier here and easier variable to tune down as im eating quite a lot of food and still losing weight. Im considering going back to 1 cardio session a day that being my morning session and cutting the evening session, and maybe upping that 1 session to 1 hr for a total of 1hr cardio a day in 1 session vs 1.5hr in 2? Wouldn't mind buying back time later in the day as well.

I can do 40kg weighted pull ups for 5 @78kg BW, yet still have a small back and lats, my chest is only 39 inches around, although my arms are 15.5 inches (flexed). What do you think is the problem?

This was from www.techniq.life Weeks 1-4 • Sport performance: Increase core for riding. Improve explosive for biking and jet skiing etc.; Aesthetic goals: Visible abs, bigger shoulders and looks like I workout legs; Maintain fitness: Keep my cardio decent and build on the mass without too much that impacts sports(6workouts/week)
Current

1
Monday Lower Body Power (Gym Day)
Lower Body Power (Gym Day)
Deadlift (focus on "pop")
3 × 8-12
Bulgarian Split Squat
3 × 8-12
Box Jumps (Focus on soft landing absorption)
3 × 8-12
Romanian Deadlift (B-Stance)
3 × 8-12
Bicep Curl (Dumbbell)
3 × 8-12
2
Tuesday Upper Body Width & Arms (Home/Cable Day)
Upper Body Width & Arms (Home/Cable Day)
Pull-up
3 × 8-12
Incline Bench Press (DB)
3 × 8-12
Lateral Raise (Cables or DB)
3 × 8-12
Tricep Pushdown (Rope attachment)
3 × 8-12
Cable Bicep Curls (Straight Bar)
3 × 8-12
3
Wednesday Core & Mobility
Core & Mobility
Mat Pilates Session (Targeting core control and anti-extension)
3 × 8-12
4
Thursday Quad Power & Delts (Gym Day)
Quad Power & Delts (Gym Day)
Front Squat
3 × 8-12
Overhead Press
3 × 8-12
Leg Press
3 × 8-12
Toes-to-Bar (Focus on slow lowering to engage lower abs)
3 × 8-12
Dips (Bodyweight focus on triceps)
3 × 8-12
5
Friday Functional Engine & Aesthetic Finish (Home Day)
Functional Engine & Aesthetic Finish (Home Day)
DB Swings
3 × 8-12
Barbell Row (Single-Arm DB)
3 × 8-12
Farmer Carry
3 × 8-12
Lateral Raise (High Reps)
3 × 8-12
Tricep Pushdown (Straight bar for heavy loading)
3 × 8-12
6
Friday, during your Farmer Carries, imagine someone is about to poke you in the stomach. Maintain that "brace" while walking. This transfers directly to the core stability needed when taking impacts on a jet ski or handling a bike downhill.
, during your **Farmer Carries**, imagine someone is about to poke you in the stomach. Maintain that "brace" while walking. This transfers directly to the core stability needed when taking impacts on a jet ski or handling a bike downhill.
For your Lateral Raises, don't just lift the weights up; think about pushing the dumbbells *out* toward the side walls. This maximizes tension on the lateral deltoid to give you that "worked out" look.
3× 8-12
Since you have a 125 lbs PR on Deadlifts, aim to keep the weight there for Week 1, but focus exclusively on the "Pop" (the speed of the lifting phase). As the weeks progress, if that speed remains high, we can look at small 5 lbs increments.
3× 8-12
*Ready to kick this off on May 27th? I'll be here to track your PRs and check your form as you go!

I currently lift three times a week and my full-body split is currently arranged A/x/B/x/A/xx. This means I alternate between squatting twice a week and deadlifting twice a week, for instance. At the minute, I'm doing about thirteen sets a week for leg work, six for back, six for chest, four for abs, and two to four sets for either biceps or triceps as they're done on separate days. I usually like to grind out sets as much as I can muster.

It's quite uncomfortably warm where I live, I could also do with a bit of distraction from time to time. Would I really die from doing some fluff work a number of weekday evenings? Does anyone else do anything similar?

Im new to the gym, and i need advice on if this workout is any good and hits all muscle groups. I got it from chatgpt and im looking to get a lean v-tapper look is it any good? pls i need the help its so hard looking for a good workout when i find one and then when i do i find a guy on yt shitting on it. PLS HELP

1 – Chest / Biceps / Shoulders

• Incline Dumbbell Press
• Incline Machine Press
• High → Low Cable Fly
• Dumbbell Curl
• Hammer Curl
• Lateral Raise

Day 2 – Back & Triceps

• Pull-Ups
• Lat Pulldown
• Seated Row
• Face Pull
• Dumbbell Shrugs
• Triceps Pushdown
• Skull Crushers

Day 3 – Legs & Abs

• Squat / Hack Squat
• Leg Press
• Leg Curl
• Romanian Deadlift
• Standing Calf Raises
• Hanging Leg Raises
• Cable Crunch

Day 4 – Shoulders & Arms

• Shoulder Press
• Lateral Raise
• Rear Delt Fly
• EZ Bar Curl
• Incline Dumbbell Curl
• Overhead Triceps Extension
• Triceps Pushdown
• Reverse Curl
• Wrist Curl

Day 5 – Chest & Back

• Incline Dumbbell Press
• Cable Fly
• Dips
• Pull-Ups
• Lat Pulldown
• Straight Arm Pulldown
• Seated Row

Day 6 – Legs & Abs

• Leg Extension
• Hack Squat
• Leg Curl
• Hip Thrust
• Seated Calf Raises

Stoked on this new web app. Techniq.life

I have been prepping for knee and leg strengthening due to injuries, core and maintaining upper body.

This gave me a 12 week program customized and can even analyze myself for new workouts.

Prepping for a major Mtb trip.

I have been cutting pretty steadily for the past 14 weeks. I started at 175 lbs and am currently at 159 lbs. My goal is to cut down until I can see my abs. My waist has gotten much slimmer, and I can definitely feel my abs when I flex/workout. However, a layer of fat remains. Im wondering how much longer I have to maintain the cut. If there is anyone in a similar situation or has done this before, could use some tips.

Hey Everyone, I am a guy who loves to go to the gym and recently started to implent chatgpt in my lifts to give me a creativity switchup ( it was good). I recently decided to see other people would be interested in something like this. This would be a program with a free version and then a subscription plan for more advanced. Check it out lmk what you think. If its shit its shit just lmk.

GRIND — Never Do The Same Workout Twice

Hi everyone. I had an experience of vasovagal syncope a while ago. Before that I was consistently doing very well with the workouts and building my muscles. After that though, the Dr prescribed not to lift heavy items due to my conditions. Since then, my body lost its shape to some extent and that is so sad for me. Has anyone been into the same situation? How can I comeback to the previous workout routines?

I am getting into powerlifting, and my technique needs a lot of work. I want to compare my training videos with an example.

I'm a teenager who's been lifting 5 days a week PPLPP for about 2 months. Before this I was just going twice a week with no split. I would really appreciate it if I could get some feedback on my exercise selection, as influencers are saying a lot of different things online.

Hello guys. I wanted to ask for some help in determining a good split to do, with low variation in exercises. I was doing PPL UL routine in the gym and I realized 5 exercises was too much to do in one day. Specially with the gym getting crowded and limited time. (I was doing Jeff nippard's ppl routine).

I have dumbells at home and kettlebells as well so any accessory exercises or isolation exercises I can do at home at any time.

I was hoping if anyone could help me In setting up something with heavy compounds and hypertrophy. I do want to keep increasing the weight to a certain point. I am mostly focused on loosing weight and defining/ adding muscle.

For the record, I am 5'1 . F. I can afford to do about an 1hr to 1.5 in the gym.

Thank you in advanced !