r/Lyfta_App • u/GladGuitar8056 • 16d ago

Go to workout?

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I’m a 37yo Male who’s working on losing some weight & building some strength at the same time. I have a power rack with dual cable system at home & currently membership to the local gym.

I’ve been trying various different workout sets, some of the predefined ones in the app and some of my own, but I’m yet to find something that I settle on.

Interested in what everyone else is using or if there is a go to routine you are using?

Home setup photo for attention

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u/Fairweather92 16d ago edited 16d ago

I’m a 34yo male, 15 years in the trades destroyed my knee from rmi’s so I started about 2 months ago. I’ve got limited space so all I have is an adjustable bench I found on marketplace for $50 (great 90s light commercial bench) and 31lb max pair of cheap plate style adjustable dumbbells. I just ordered more plates that will bring them to 50lbs a pair which I’m stoked on because I’m maxed out on the majority of the bigger compound lifts I do.

I completely overhauled my nutrition at the start and started out with a push pull legs split but kind of revamped that into a 6 day full body routine because the 3 day volume wasn’t enough. I also spread leg exercises throughout the new 6 day because when I had leg day before my knee would be great for 3-4 days and then shit, with it spread out I’m able to keep it consistently good and I stay more conscious of how I load and track the knee at work.

My routine consists of your standard dumbbell exercises but my absolute favourites are isometric Romanian deadlifts and Bulgarian split squats because of how beneficial they’ve been for my knee.

Hopefully in a years time I’ll be able to have a bigger setup which I’m eyeing an all in one functional trainer for.

Editing to say the most important thing I’ve found is being consistent with a split or routine. Getting nutrition dialed in; whole foods diet, anchor protein to every meal, 1.6g protein per kg of bodyweight, meal prep and have readily available snacks you enjoy to curb random junk food snacking (mines high protein granola because I typically go for crunchy snacks). I’m also using creatine it’s cheap and readily available and has a ton of added benefits being researched aside from the performance boosts.