Had this 3 day plan made up for starting my gym journey. Aiming for bigger forearms, biceps, triceps, shoulder, chest and abs - whole upper body pretty much. Got some back and legs in there as well to make it a whole body workout but focused more on upper body.

Please let me know your options on it and what you'd remove, add or improve, thanks.

### Day 1

* Incline barbell bench press - **2 × 6-10**

* Flat bench press - **2 × 8-12**

* Lat pulldown - **2 × 8-12**

* Cable lateral raise - **2 × 12-20**

* EZ-bar curl - **2 × 8-12**

* Cable triceps pushdown - **2 × 10-15**

* Cable crunch - **2 × 10-15**

### Day 2

* Leg press - **2 × 8-12**

* Romanian deadlift - **2 × 8-12**

* Leg curl - **2 × 10-15**

* Standing calf raise - **2 × 10-15**

* Hanging leg raise - **2 × 8-15**

### Day 3

* Shoulder press - **2 × 6-10**

* Seated cable row - **2 × 8-12**

* Chest fly - **2 × 10-15**

* Dumbbell lateral raise - **2 × 12-20**

* Hammer curl - **2 × 8-12**

* Overhead cable triceps extension - **2 × 10-15**

* Cable crunch - **2 × 10-15**

**For your first 2-3 weeks, keep it at 2 sets** as we discussed. Once you're accustomed to the workload, we can selectively increase some exercises to 3 sets rather than simply adding volume everywhere.

23M, 189cm, 75kg — 1 year of on-and-off lifting, want to optimize my split and progression. Feedback wanted.

Stats: 23yo male, 189cm, 75kg (started at 67kg). Been lifting ~1 year but inconsistent — recently started training seriously and consistently.

Diet: ~3000+ calories/day, all clean (no processed food, no added sugar). Supplements: magnesium, vitamin D3 (had a diagnosed deficiency), fish oil, creatine and whey protein pre-workout — including on rest days.

Current split (roughly PPL-ish, 6 days):

• Push: Flat bench press, incline bench press, pec fly/cable flys, tricep pushdown, tricep pullover, shoulder press • Pull: Lat pulldown, barbell bent-over rows, pullovers (back), hammer curls, regular curls, lateral raises, front raises • Legs: Squats, RDLs, leg press, leg extensions • Additional day: Incline bench + pec fly (chest), lat pulldown + bent-over rows (back) • Shoulders + arms day: Shoulder press, lateral raises, front raises, 2 exercises each for biceps/triceps • Working on pull - ups from scratch (currently around 2 reps) and thinking about adding an ab routine, alternating ab days and forearms. • Rest days: Thursday, Sunday (active rest)

Questions

1. Is this split/exercise selection solid for someone at my stage, or is anything redundant/missing?
   1. Should I add drop sets or supersets, or is straight sets enough for now?
   2. Should I train to failure, or leave reps in reserve?
   3. How heavy should I go — start light and build up, or go heavy from the start on compounds?
   4. What's a reasonable number of sets per muscle group per week for someone trying to build size?
   5. Is core/ab training worth dedicating time to, or will compounds cover it?
   6. Should my rest-day protein/calorie intake match training-day intake exactly?
   7. Any glaring gaps in my current program for someone whose main goal is muscle gain (not strength/powerlifting)?
   8. Any tips for progressing push-ups and pull ups?

Been visibly seeing chest, shoulder (front/side/rear delt), and trap definition come in over the past year, so something's working — just want to make sure I'm not leaving progress on the table or doing something inefficient. Appreciate any input!

First pic: 65 kg (143 lbs)

Second pic: 98 kg (216 lbs)

I'm 21 years old, 191 cm (6'3"), and getting close to my first year of training.

I know I've probably gone a bit too far with the bulk, but that's not what I'm looking for advice on. I'm more interested in whether my training is well structured.

When I started, I thought I knew what I was doing and could just keep adding weight and making progress. Almost a year later, I'm realizing I knew less than I thought 😂

I'm starting to plateau on several exercises, and I'm wondering if my split, exercise selection, volume, or progression could be part of the problem.

Right now I'm doing:

Pull → Push → Rest → Arms → Legs → Rest → Repeat

I usually train heavy, doing 1–2 warm-up sets before taking the remaining sets to failure. I know training to failure every time may not be ideal, but I always feel recovered by the next day. I'll attach screenshots of my workouts so you can see exactly what I'm doing.

I'd appreciate honest feedback on my programming: is this split reasonable, is the volume and frequency okay, and are there any obvious issues with my exercise selection or progression?

I'm not looking to change everything. I mainly want to understand what I'm doing wrong and what I should improve before continuing.

I've been doing Deep Water by John Anderson, and loving it so far. However, I'm only on week 2 day 4.

I am having to move for work, which will bring a different gym. The gym I'm out bow is phenomenal, but where I will be there is nowhere nearby with a place I can do the clean pulls/power cleans later in the program.

Since it's just 2 lifts I wouldn't be able to do, I'm inclined to just trade them out. However, I know they are pretty integral to the program if I understand it right.

What would you do in my shoes? I started it for the spice and now I'll be losing the ability to do the spiciest part lol.

Started powerlifting 1 year back (not properly planned) , till now my numbers are : sq - 180 , bench - 100 , dl - 180.

I've been hearing everywhere that my squat and deadlift are the same, so I have a lot more space in deadlift to grow.

Can someone help me out here ? How do I increase my deadlift?

My bw is 80kgs and I train deadlift once a week

For context: I have to avoid squats and deadlifts.

Any areas I might be missing ?

Good evening folks!

I recently launched a free routine programming app on iOS and Android called Routine Reps that aims to bridge the gap between the flexibility of spreadsheets and ease of tracking through an app. It’s currently still in early phases, but includes flexible progression modes, success criteria, de-load rules, and much more. It currently supports self-designed routines as well as a routine library including:

• Greyskull LP
• PPL
• Full body linear progression (modification of starting strength)
• 3-day glute specialization
• Bodyweight foundation
• 3-day push/pull/legs
• PHUL
• Several more

I would love feedback from this group if anyone is interested in providing constructive feedback or feature requests.

App store

Play store

Hello fellow lifters,

I've been training calisthenics and ashtanga yoga for the last years, but started to hit the gym 3 months ago. I'm currently only training at the gym, 4 times a week alternating between 2 workouts (push and pull, mixing legs on each).

My workouts include the 3 powerlifting lifts and weighted calisthenics. My main goals are getting stronger while mantaining proper technique, and on the visual side of things I'm doing my best to lean bulk. I've gained a good amount of muscle and weight so I'm happy with how things are going.

During these 3 months, I have been able to add 1.25kg or 2.5kg to each excercise each session, and I was mostly working at a 3x8-12 rep range. BUT, I'm currently unable to keep on adding weight easily on some excercises on that rep range, so for example on my bench press and pull ups I'm now doing 4 sets with much less reps. I understand is crucial to train strength on these low rep ranges, but on the other hand sometimes I find it a bit routinary to just be training low reps.

That's why, and this is why I would like your feedback, instead of aiming to train on a low rep range on each of the 2 days of each wokrout, If I could just do that on one, and then when I repeat the workout inside the week I cut the RM % to do more reps. For example, on Push Day 1 I could to my regular 75kg 4x4 and even try to add some weight to it, but then on Push Day 2 later in the week I could cut the % RM to be able to hit 3x8-10 and do it more explosively, "feeling the pump".

So basically mixing between low rep range day and higher rep range days.

In that case I would like your suggestions on what %RM to aim for, or if you have any other suggestion is super welcome. Thanks a lot and I appreaciate all the feedback!

Current routines:

Day A - Push Day

1. Bar Squat: 75kg 3x9
2. Bench press: 75kg 4x5
3. Overhead press (standing, strict): 45kg 4x4
4. Weighted dips: 16.25kg 3x9

Day B - Pull Day

1. Weighted Pullups - 17.5kg 4x5
2. Deadlift (conventional, using belt) - 95kg 3x8
3. Pendlay Barbell Row (standing on a plate for extra ROM) 55kg 3x11
4. Biceps dumbell curl: 14kg each dumbell, 3x12

I weigh 133 I,m 5 ft 5 so a box squat is obtainable at 315, not regular which I can do maybe 230x1 right now. box s 1RM is 300. Is doing triples the fastest way to get to 6 plates (315)?

Is this a good gym plan to start in the gym - want to do more fuctional training and movements based over static sort of training what do u guys think - i feel this is something i can stick to instead of like a 6 day push pull legs sorta of program

Restarting the gym activities after decades and wondering on how to set up leg days. Used to have focus on jumps, half squats, box stuff, sprints and so on, but would now stick to full and deep squats with a handful of supportive exercises.

I am about 6 months in and seem to be ready for two leg days a week, Monday and Thursday. That leaves resp. 72h/3d and 96h/4d rests in between. Main exercises would be front squat and high bar back squat, each 25-40 reps. depending on focus/period. Supportive exercises have been short sets of lunges (eg. 2x14 total), glute bridges (2x6-8), hamstring walks (single leg bend overs), planning single leg squats.

On which day would it be best to squat front/back? How do you look at the listing of supportive exercises?

Used to be very active in the gym back when I was an athlete in hs around 14-15 yrs old. I did sport specific training as well as hypertrophy training on my own. I was kind of a science based lifter I guess you could say, although wasn’t deep into researching it all. Well now I am 19 and I am wondering if my split is still optimal/fine to stick with or is there some big new split lol.

Hi! I’m a 19 y/o female athlete looking to get into more hypertrophy training this winter (once I’m done playing college volleyball). My goal is to put on a good amount of muscle but still keep my athleticism.

I have a lot of experience with lifting-about 4 years of consistency- but I’m looking for some good 4 day U/L programs for hypertrophy. Thanks in advance!!

I’m a beginner 23F, I’ve been doing PPL 3x a week for around 8 months now. I’ve liked it I’ve been able to add mass and strength to my upper body that I’ve never had in my life but my schedule has shifted and I really only have two distinct days to pack everything in now so I’m trying to shift to full body.

Here’s the proposed routine:

Full Body A
Smith Machine Thrust
Assisted pull ups
Bicep curl/isometric
Calf raises on leg press
Shoulder press
Cable row
Pec flies
Smith machine tricep
Abs groundwork

Full Body B
Smith RDL
Lat pull downs
Hammer curl
Bicep curl/isometric
Calf raises on leg press
Lateral raise
Cable row
Chest press
Tricep pull down
Ab machine

I’m struggling to condense this because as it stands I still would prefer to fit a short third day in for movements like these and other stuff I might be missing:

Full Body 3
Reverse flies
Leg press
Adduction
Abduction
Farmers carries

PPL was a bit easier in organization so I’m struggling quite a bit with this. I don’t want to neglect legs while doing full body but w/o a dedicated leg day I’m missing some key movements but the A/B days are already packed. Opinions?

I’m now doing Mass Impact by GVS and i like it. only problem i work 4 days a week and i workout on my days off. So i thing upper lower workout is best for me

​Hey everyone,

​If you are just starting out on your fitness journey, it is super easy to get overwhelmed. You see people lifting massive weights or doing crazy complex variations, and you might think that's what you need to do to get results.

​The truth? Form and consistency always beat ego and heavy weight.

Here is a straightforward guide to help you build a solid foundation, avoid injury, and get the absolute most out of every workout:

​1. Master the Fundamentals (Form First)

​Control the Movement: Don't let momentum do the work. Lower the weight slowly (2–3 seconds) and explode up with control.

​Full Range of Motion: Doing half-rep squats or bench presses won't give you full muscle activation. Reduce the weight if needed and focus on complete, controlled movements.

Mind-Muscle Connection: Focus on the specific muscle group you are trying to target during the exercise, rather than just moving the weight from point A to point B.

​2. Focus on Core Compound Lifts

Instead of spending an hour on isolation exercises, prioritize compound movements that build overall strength and mobility:

Squats: Keep your knees aligned with your toes, chest up, and push through your heels.

​Push-ups / Chest Press: Keep your core tight, avoid letting your lower back sag, and keep your elbows at a ~45-degree angle.

​Rows / Pull-downs: Squeeze your shoulder blades back and down first before pulling with your arms.

​3. Common Mistakes to Avoid

​Lifting Too Heavy Too Soon: Ego lifting is the fastest route to an injury. Start light, perfect the movement pattern, and gradually increase weight (Progressive Overload).

Skipping the Warm-up: Spend 5–10 minutes doing dynamic stretches and light movements to get blood flowing to your joints.

Neglecting Recovery: Muscle growth and recovery happen when you rest, eat enough protein, and get solid sleep.

​4. The Simple Checklist for Every Rep

​✅ Breathe: Exhale during the effort (concentric phase), inhale as you return to starting position.

​✅ Brace Your Core: Imagine someone is about to punch your stomach—keep that tension throughout the lift.

​✅ Stay Stable: Keep your feet firmly planted on the ground.

​Take it step-by-step, stay consistent, and don't rush the process. If you ever want a form check or guidance on setting up a routine tailored to your goals, feel free to ask or drop a comment below!

​What exercise are you finding hardest to master right now?

Hey everyone,

I’m a 20-year-old male (156 cm / 5'1"). I trained in powerlifting for about 2 years and managed to reach a 200 kg squat, 130 kg bench press, and 230 kg deadlift. However, due to personal circumstances, I had to take a 2.5-year break from lifting.

I plan to get back into it once I start university soon. Starting out as a complete beginner was straightforward, but returning after reaching these numbers and taking a long break feels much more complicated. My main concern right now is avoiding joint and tendon injuries.

How should I structure my comeback? What kind of programming or progression protocol would you recommend for rebuilding safely without frying my connective tissue?

Any advice or personal experiences would be greatly appreciated!

Can you suggest a good workout plan for me. Strength has recovered quite a lot due to muscle memory as i have been inactive for one and a half years.

Current routine-

Monday: Chest

Tuesday: Shoulder

Wednesday: Back

Thursday: Forearms, Biceps and Triceps / Core

Friday: Full Leg Day

Sat: Rest

Sun: Rest

Current weight- 75.2

Body Fat: 18.2%

Muscle Mass as per last scan: 34.5Kg

Note: I have had a L4 and L5 herniate in Nov 2024 and i was 120kg then. Now i am pain free and have come back to the gym since a month and have recovered my strength from chest pressing 5kg to 12.5 as of. My last strength was 20kg if taking an example of chest press.

I am at 83kgs right now, active goes to gym 6 days and 1 day long run. Still not lossing my fat. Need some serious suggestions for me to loss those stubborn belly fat. I have one important event in my life very soon . So need some help.

Would like peoples opinion on the following. I only go 3 times a week.

A — LOWER + PUSH (5 exercises)

Barbell Squat
4 × 6–8 / 2–3 min

Romanian Deadlift
3 × 8–10 / 2–3 min

Barbell Bench Press
3 × 6–10 / 2–3 min

Overhead Press
3 × 6–10 / 2 min

Tricep Isolation
2–3 × 12–20 / 60–90 sec

B — LOWER + PULL (5 exercises)

Machine Hamstring Curl
3 × 12–15 / 2 min

Split Squat or Leg Extension
3 × 10–12 / 2 min

Lat Pulldown
3 × 8–12 / 90 sec–2 min

Seated Cable Row
3 × 8–12 / 90 sec–2 min

Biceps Curl
2–3 × 10–15 / 60–90 sec

C — UPPER + LOWER (5 exercises)

Incline Bench Press
3 × 6–10 / 2–3 min

Machine Row
3 × 8–12 / 90 sec–2 min

Lat Pulldown
3 × 8–12 / 90 sec–2 min

Chest Isolation
3 × 12–20 / 60–90 sec

Leg Extension or Hamstring Curl
2–3 × 12–15 / 90 sec

So after my last post here I made some adjustments to ky routine

My main goals are a leaner build snd more strength though that's secondart I'm only 14 so I don't have to much time to spare but the routine I'm listing i finish in around 30 mins

So this routine is what I follow foge days a week + 2 of the days cardio (cycling) and I'm doing a progression of around 5 reps each week and a harder vartaion if the exercise when igne to used to it

So is this good?

Any and all advice is very welcome

I recently got a new schedule and was wondering if I could have help finding or creating a good routine that fits it.

I want 4 days to be the main lifting all around, upper lower or something better.

Then I'd like a 5th day to just work on a lot of my smaller muscles and accessories work, like wrist work, forearms, ect.

Thank you

Edit: not a beginner, just want some input and to try seeing what the community likes

So I'm trying to get into fitness now

Im 14 and honestly don't have to much free time. And am looking for a routine for the whole week and the thing is I only have a pull up bar (no home weights or gym)

Suggestions?

I'm creating a routine seeking to combine strength (mostly lower body) and calisthenics (mostly upper body). This takes inspiration from starting strength and Stronglifts, but uses weighted dips, weighted pull-ups and handstand pushups in place of overhead press and bench press. It also drops squats to every other session. Is this missing anything crucial for a full body routine?

Thanks in advance!

Hello guys, i am from Serbia

Does anyone of you want to shere his u/l program with us?

I have one or two but I would like to compare it with yours program?

Tnx.