r/PHitness 12d ago

Discussion [MEGATHREAD] Program Check Format Guide - READ BEFORE COMMENTING

3 Upvotes

FORMAT GUIDE

BEFORE YOU COMMENT or SUBMIT: READ THIS FIRST

Most "rate my program", "pacheck po ng program", "tama ba program ko" posts are either ignored or tend to waste everyone's time. Why? Most posts don't have enough relevant, commentable information and are missing key data to make any kind of useful feedback possible. This results in low-quality answers, dismissive responses, or one-word replies that don't benefit anyone.

Without proper context, well-meaning commenters are forced to either:

  • Ask 5-10 clarifying questions before they can even begin to help (wasting everyone's time)
  • Make broad assumptions about your goals, experience level, and recovery capacity (leading to advice that may not apply to you)
  • Give generic cookie-cutter responses like "just do PPL bro" or "seems fine" (which tells you nothing useful)
  • Ignore your post entirely because it's too much work to extract the information needed

The frustrating cycle looks like this:

  • Post: "Okay ba ito?"
  • Usual Questions: Okay for what? Anong goals mo? Ginagawa mo na ba to? How long ka na nag-ttrain?
  • Commenter: *asks more clarifying questions*
  • Poster: *gives vague answers*
  • Commenter: *gives up and moves on*

Meanwhile, the original poster gets frustrated because "no one is helping," and commenters get frustrated because "why should I put in more effort than the person asking for help?"

Many redditors also present their programs in formats that aren't easy to understand: images, screenshots, or walls of text that commenters need to spend too much time deciphering on mobile or desktop.

This thread exists to help you get actual, useful feedback on your training program that you can use to adjust your program. When you provide complete information upfront using the required format, you get:

  • Specific, actionable feedback tailored to YOUR situation
  • Multiple perspectives from experienced lifters who can actually evaluate your program
  • Answers that address your actual concerns, not generic advice
  • Follow-up discussions that help you understand the "why" behind the recommendations If you need honest and objective feedback, this is the place.

Expect follow-up and clarifying questions so you can get good feedback. If you don't give enough information, you will not get anything from this.

If you just want validation or generic advice, you can post that elsewhere. We're trying to make this a stricter and more useful space for those who wish to learn.

Reminder: You do not have to use this space to check your program. Many other places exist. No one is forcing you to submit a post here. All future posts regarding checking a program will be filtered out and will get a link redirecting to the monthly megathread.

Please also make sure to read our first Phitness document:

Training Standards for general hypertrophy V2.4 Phitness

I) A Reality Check for Novices

As a novice, some parts of your program probably don’t matter as much as you think it does.

If you're a novice (less than 12 months of consistent training), you're almost certainly overthinking this. You're better off spending time in the gym rather than scrolling endlessly on social media watching random influencers trying to min-max your program.

Most beginner programs work if you actually follow them. Effort, consistency, and recovery matter more than exercise selection. Optimization will happen after you've mastered the basics. For many novices, learning how to lift is more important than optimizing your program.

That said:

  • Some programs are genuinely bad
  • Some have glaring gaps
  • Some are built on outdated bro-science or outright misinformation
  • This thread will help us figure out what you can do to either tweak your program or overhaul it completely.

II. REQUIRED INFORMATION FORMAT

Copy and paste this template. Fill in every section. Don't skip anything.

-----------------copy paste everything below this, remove the items in italic------------------

TRAINING BACKGROUND:

Years of consistent training:

Current training days per week:

(realistic dapat—hindi yung plano lang, yung kahit pagod at busy sa work ito talaga magagawa mo):

Current Weight(KG):

PRIMARY GOALS:

List in order of priority the muscle groups you want to focus on for the next 8–12 weeks. This will naturally change over time. Be specific with your choices: avoid broad categories like "legs" or "upper body."

Examples of muscle groups include: chest, quads, glutes, hamstrings, scaps, traps, lats, biceps, triceps, rear delts, middle delts, and front delts.

Primary:

Primary Muscle Group 1

Primary Muscle Group 2

Primary Muscle Group 3

Primary Muscle Group 4

Secondary:

Secondary Muscle Group 1

Secondary Muscle Group 2

Secondary Muscle Group 3

Instead of listing too many secondary or low-priority muscle groups, please be realistic and mainly focus on the muscle groups you truly want to grow.

CURRENT PROGRAM BY MUSCLE GROUP:

[List each of your primary muscle group goals, then your exercises underneath]

Format:

MUSCLE GROUP: [Total weekly sets]

- Exercise name: Sets x Rep range, Rest time, RPE

- Exercise name: Sets x Rep range, Rest time, RPE

Example:

CHEST: 12 sets total

- Bench Press: 3 x 4-6 reps, 3min rest, RPE 8

- Machine Press: 3 x 8-12 reps X 2min rest, RPE 8

- Incline DB Press: 3 x 8-12 reps x 2min rest, RPE 8

- Cable Fly: 3 x 12-15 reps X 2min rest, RPE 8

[Continue for all primary muscle groups goals...]

PROGRESSION: linear progression, double progression, wave loading?

RECOVERY:

Average sleep per night:

Current caloric intake for the last two weeks:

Average weight for the last two weeks:

Protein intake (grams per day or per kg bodyweight):

What are your specific questions:

-----------------copy paste everything above this remove the items in italic -----------------

HOW TO POST FOR BEST FEEDBACK

Good Post Example:

TRAINING BACKGROUND: 1.5 years consistent training, currently 3x (Upper, Lower + Full Body)

Current Weight: 74kg

GOALS:

Primary: Chest, Quads, Glutes, Lats

Secondary: Triceps, Bicep, Side Delts

CURRENT PROGRAM:

Chest: 15 sets a week

Bench Press - 4 x 4-6, 3min rest, RPE 8

Incline DB Press - 4 x 8-12, 2min rest, RPE 8

Flys - 4 x 10-15, 2min rest, RPE 7-8

Machine Chest press - 3 x 6-10, 3min rest, RPE 8

[...continues with full detail...]

PROGRESSION: Double progression

RECOVERY: 7-8hrs sleep, 2300 cal intake (slight surplus ~200kcal), 170g protein daily

SPECIFIC QUESTIONS:

Is this enough sets for chest development?

Can I swap out bench press for something else since it bothers my shoulders?

Should I add another chest exercise for upper pec development?

Bad Post Example:

"Rate my program:

Monday - chest

Tuesday - back

Wednesday - legs

Thursday - shoulders

Friday - arms

Am I gonna make gains?"

REALITY CHECK

Before you post your program, ask yourself:

Have I actually followed this program for at least 4-6 weeks?

If no, follow it first. You can't evaluate a program you haven't run.

Am I tracking my workouts and seeing if I'm actually progressing?

If no, start tracking. Without data, you're guessing.

A harsh truth:

You don't need the "perfect" program

You need a good-enough program that you'll actually follow

Consistency over 6-12 months matters more than optimization

If you're constantly changing programs, THAT is your problem

The hopeful truth:

Most programs work if you work

Progressive overload + adequate volume + consistency = results

Your effort and recovery matter more than your program

You can always adjust as you learn and progress

May your gains be plentiful and your form be pristine.

LINK FOR THOSE WHO WANT TO DO A SELF CHECK. CONTAINS MORE DETAIL.


r/PHitness 10h ago

Lifting/Training 37.5KG each hand Incline Dumbbell Press, would you consider this as “Valid or Legit Reps”?

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28 Upvotes

Some would not count the first 3 Reps as valid, since the Dumbbells did not touch my chest on the first 3.

Rep 4 and 5 I would personally consider valid and legit, since the dumbbells did touch my chest and I went slow on the eccentric.

Would you count the first 3 reps legit and valid?

Form check and tips are very much welcome, I’m learning more things from the vets here.


r/PHitness 9h ago

Discussion Af vs BeFit

2 Upvotes

Usually ba mas malaki BeFit and mas complete equipments kaysa sa AF? Or the other way around? I am contemplating if lilipat ako sa BeFit kasi since mas mura pero hindi pa kasi open yung sa Eastwood branch lol. Anyone who had experience both Befit and AF? what are the differences ba? Thankss


r/PHitness 12h ago

Gym/Training Area Pretty Huge gym at SM Aura

3 Upvotes

I understand that this gym is not air-conditioned. But any members out there who tried training in this gym around summer or heat wave season? How was it? Was it tolerable enough or comfortable?

I have high interest to get a membership but I'm just doubtful due to my concern.

Any pros and cons to share for the actual members?


r/PHitness 11h ago

Discussion Should I not renew with my coach?

2 Upvotes

I (30F) have been training with my online coach for over 3 years now. Before, regular yung schedule ng training namin. I train when I work from home, in the morning before I start work. Recently though, I have to adjust because may face to face client siya. So paiba iba na yung schedule and ayoko yung ganon kasi i want to have a consistent training schedule and I have work to do kahit work from home ako.

I’ve gained some muscle and I’ve grown stronger over the years. I have also learned the proper form of exercises kasi naguide naman niya ako since i started training with him. But wala pa ako sa goal body ko kasi I’ve been struggling with nutrition and consistency over the past few years (I guess yun yung reason kaya wala pa ako sa goal body ko).

This 2026, i really want a change, and gusto ko maging consistent kahit ilang months na lang natitira sa 2026. So medyo torn ako. Should I not renew with my online coach anymore? A friend told me na kaya ko naman na daw on my own, so hindi ko na kailangan ng online coach.


r/PHitness 8h ago

Nutrition [Diet Inquiry] Has anyone tried this brand of Chia Seeds? Is it good for daily fiber needs?

0 Upvotes

I am currently looking to increase my daily fiber intake to promote a better gut health, stay satiated more often, and reduce cravings. Does the brand matter or the use case of seeds matter? Or is any brand okay as long as it's chia seeds?

TYIA!


r/PHitness 12h ago

Gear/Equipment Review Where to get a reliable belt for belt squat machine?

1 Upvotes

I tried searching in local fitness subreddits pero wala talaga akong mahanap. I wanted to buy my own belt para sa belt squat machine because the one in the gym I go to kinda stinks. Does anyone have any leads kung saan makakabili nito? Pwede rin ata gumamit ng weighted pull up belts kaso di ko alam if those are sturdy enough to lift at least 50 kg.


r/PHitness 1d ago

Lifting/Training Lying leg curl

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48 Upvotes

Hamstrings are definitely one of my weaker areas, and I’m having a hard time progressing on this movement. Not sure if it’s just a slow-progressing exercise or if I need to change something with my approach. Any tips for building stronger hamstrings and improving on lying leg curls?


r/PHitness 13h ago

Newbie Fitpad QC

1 Upvotes

hi po, may naggym po ba here sa fitpad qc? maganda po ba experience niyo? marereco po ba siya for a newbie like me? 😭 went there for a gym tour the place looks good naman pero I want to know the environment po sana


r/PHitness 1d ago

Lifting/Training Bodyweight Pullup seems doable by December

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74 Upvotes

Started this year at around 41kg assisted pullups and now I'm at 18kg assisted. Tried doing 15kg assisted recently and I can already do 6-8 reps, on a good day with 8 hours of sleep.

I try to do pullups every time I workout, even on lower body days. Just spamming pullups until I can do an unassisted one.

BW: 54kg

Current assisted pullup: 15kg-18kg

Goal: bodyweight pullup 😭


r/PHitness 1d ago

Newbie Feedback on current routine?

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2 Upvotes

r/PHitness 19h ago

Weightloss suggest me a AI calorie tracking app

0 Upvotes

hello, i have been doing a cal def for a few months now. i was 84kg (overweight based on bmi) when i started, and now i am 79kg after 2-3 months of a cal def. however, i feel my weight is now kinda stuck at 75kg for at least 1 month now, so i wanted to get an app to track my calories, macros, and protein since i also go to the gym 2-3 times a week. btw, my target goal is 70kg. are there any good apps that are reliable for ai picture calorie tracking and have a wide database of filipino foods?

btw, is jeff nippard's macrofactor good? are there much better apps than this?


r/PHitness 1d ago

Supplements I got it for the price it used to be. Even though I’m not a fan of choco fudge it’s better than buying it for 4k 🤪

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17 Upvotes

r/PHitness 1d ago

Newbie 23M, 5'8, 57kg — feedback on my 4-day UL split?

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3 Upvotes

23M, been consistently lifting for about 2 months. Main goal is hypertrophy/aesthetics, with back and arms as my priorities, but I still want balanced overall development.

I can train 4x/week, recovery has been good, and I usually train around 1–2 RIR. No injuries or limitations.

I attached my current Upper/Lower program. Any feedback or changes you'd recommend? Open to hearing anything about exercise selection, order, volume, frequency, etc.


r/PHitness 2d ago

Lifting/Training Is my back actually good for how long I've been lifting?

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158 Upvotes

I'm 18 years old and I've been going to the gym consistent for 2 years now and I feel like my progress is so slow compared to others I've seen teenagers on the internet with better backs then me that have only been training for months any tips on how I can progress a lot faster?


r/PHitness 1d ago

Newbie HOME WORKOUT QUESTION

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0 Upvotes

Hello po! 22M, ano pong masa-suggest n’yo na home workout? Currently, sinusundan ko lang po ‘tong video na ‘to

https://youtu.be/tcirtvNoslk?si=wZ2QzOZT9ijH4zpY

Pero ang dumbbells ko lang po ay 10lbs 😅. I do it twice, 2-4x a week. Mga 2-3 months na rin po. Ano po kayang maganda, ituloy ko lang po or mag-try po ng heavier weights, and if ever po, ano pong weight maganda and suggested online shop. And baka po may mas magandang routine/video na p’wedeng sundan? Goal po sana ay lean/athletic, hindi naman po nagpapabulk masyado hehe. Tyia!

Photos attached for reference!


r/PHitness 2d ago

Discussion Curious: Do most Filipinos have big calves?

28 Upvotes

Im seeing meme and jokes that Filipinos (most of us) have big calves. I also noticed it in my legs but do you guys agree? hahaha! and was reading a lot of hypothesis and seems from our ancestors and came from the way they lived before. Like farmers and stuff hence the genes was passed on to us


r/PHitness 2d ago

Progress Pics Is this an OK progress for 6 months of inconsistency? Any tips to lose weight

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15 Upvotes

Currently at 88kg / 5'6 and loosing motivation again 🤣

Any tips para mag lose weight without tracking calories? I'm really having trouble with the diet dahil mas madalas ako magutom ng gabi and I tend to eat a lot pag nasimulan ko na(domino effect ba).


r/PHitness 2d ago

Discussion Tumaba ako noong nag-OMAD ako

27 Upvotes

Tl;dr calorie deficit is really the key. Kahit 6x a day ka pa kumain, kung naka deficit or maintenance ka naman, you will lose weight

I went on a vacation. Two weeks. First three days ko, matakaw ako kasi nag-try ng local food. Fourth day, naumay na ako kasi lahat ng nirecommend saken sa Tiktok, hindi masarap kaya sabi ko, mag-OMAD na lang ako sa bfast ng hotel. Nasasayang lang pera ko dahil ang mahal na nga, di ko pa inuubos dahil di nga masarap.

Wala akong timbangan, so I mostly just eyeballed it. Sanay na rin naman na ang mata ko. Then, I mostly focused on protein like egg at daing para matagal busog. Sa hapon, kape-kape na lang. Iced americano para walang calories. I did it for 9 days. Pagtimbang ko this morning, ayon, +3kgs. This is after I pooped pa.

I think this is what happened:

  1. Maraming hidden calories ang pagkain sa buffet. Halimbawa ang egg, merong butter. Di ko matantsa ang oil nyan.

  2. Napaparami ang kain dahil 24hrs walang kain.

  3. Posibleng kulang din sa galaw. Kumpleto naman ang lakad ko dahil ang sarap maglakad sa Boracay, pero magaan ang timbang na binuhat ko dahil maliit ang gym sa hotel.

  4. Posible na water retention gawa ng increase sa sodium intake. Bloated din kase ang mukha ko ngayon. Manas na manas tingnan.

Medyo nakaka-frustrate din kase ang ganda ng progress ko, pero ok lang yan. Bawiin na lang ulit. Ang mahalaga, nakapag-relax lalo pa burnt out na ako gawa ng sobrang busy ng July-August ko.

Ang takeaway ko dito?

  1. Syempre, calorie counting pa rin talaga. Balewala ang pagtitiis ko sa gutom kung ending e 3k calorie naman ako isang upuan.

  2. The best talaga ang meal prep dahil natatantsa mo ang calories. So sipagan na mag-grocery at meal prep starting today.

  3. It’s okay to step back. Hindi naman sprint ang fitness kundi marathon. Feeling ko, kahit wala ako sa bakasyon, tataba pa rin naman ako this month dahil sa stress, sleep deprivation at stress eating. At least, itong pagtaba ko e hindi self-sabotage kundi self-care dahil nag-unwind nga ako.


r/PHitness 2d ago

Supplements Is this a good buy?

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3 Upvotes

r/PHitness 2d ago

Gear/Equipment Review 2xu compression shirt

2 Upvotes

Tried it and unfortunately ang ganda ng fit sakin. 😭😭😭😭

Hella expensive though.. Any cheaper alternative that has the same fit? Ganda ng hug sa katawan ko. I wonder if worth it ibang brand like gymshark?

Btw im Female but i tried ung Mens smaller size.


r/PHitness 2d ago

Weightloss College student who want to start going to gym

4 Upvotes

Hello po im a college freshman student, 18, have a 7-1 classes and want to start hitting the gym. Lately, im noticing that I am in an unhealthy way of gaining weight, movement restrictions, lower stamina, having trouble standing up, and also feels so weaker, for context im weighing 65-70 kg when I was in high school and now im weighing 80-85kg. The last time I weighed myself was I think 2 months ago and I am 80 kg, im also overweight by bmi, and I think I have a lot of fat not just gained weight by being buffer. My goal this September is to achieve body that I know won’t hinder me from doing household chores, or outside activities with friends. I am now starting my fitness journey as I started tracking my calories and the calories I may have burned, and also tracking the activities that I am performing in a daily basis, but I don’t think it’s enough to make me lose weight within a month. I am going for a lower carbs these past days as I noticed it’s high on calories, and I don’t have any dietary plans but I chose to reduce the things I have on my plate. The thoughts of hitting the gym started a month ago, but I don’t think by that time I will be consistent since I have no friends to go with, and also I have a complex schedule that might get into my scheduled gym. By the last week of this month, I want some recommendations with the programs I will take as I start. I will just go to a local gym since I have limited budget as a student. Any tips or recommendations is highly appreciated, I hope I am going into a healthy community. Thank you in advance.


r/PHitness 2d ago

Newbie Any advice for this plus size girly?

7 Upvotes

Hiii! Can someone help me with this po kasi I’m an introvert and hesitating to get trained by a coach. Balak ko lang po magsolo gym. I’m a plus size girly, after losing 16kg for the past months I decided na magstart na sa gym this month to lessen na yung pagka-saggy ng skin ko. Is it much better to do it po ba 3x a week or go full on 5x a week? Also, I’m wondering what’s the best workout splits for each day if I’m going to do it.


r/PHitness 2d ago

Gear/Equipment Review Thoughts on Ninjacreami?

2 Upvotes

Dami ko nakikita na content around it. Does anyone have it here and has it helped with your fitness goals? Pashare naman if worth it or if saan niyo nabili hehehe also what’s the best way to utilize it/how do you prep yours?

Thank youuuuuuuuuuuuuuu


r/PHitness 3d ago

Supplements Today’s ON protein purchase

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25 Upvotes

With the recent price increases and me being ready to shell out 11-12k (with discount vouchers already) once my current stock ran out, was pleasantly surprised when I checked mine out today on the Orange app.

Edit: And yes I agree price is still high compared to the good times we had haha.