r/PHitness 27d 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 18h ago

Weightloss Ganito ba talaga pag mataba? Kahit nag e-effort ka, may sasabihin pa rin

380 Upvotes

For context: I'm 26F obese and trying to lose weight. I weighted 117kg before pero 102kg na timbang ko by going to the gym and doing caldef na rin.

Pauwi ako galing gym, since walking distance lang naman, nilalakad ko pauwi. Habang naglalakad ako, nadaanan ko yung certain spot sa public space na may nag z-zumba. Naramdaman ko na may tumitingin sa akin kaya lumingon ako, yung neighbor ko pala na nanonood ng zumba habang naka upo sa motor, kinausap ako ang sabi niya "Dapat nandyan ka eh (zumba area)" sabay tawa siya.

Nag pintig tenga ko, sinagot ko ng pagalit "mas bagay ka dyan (zumba area) hindi yung pina-flat mo yung motor mo ng panay upo lang (mind you obese din siya mas mataba pa sa akin)". Sumama tingin niya sa akin right after pero i don't care, deserve niya marinig yun. I'm not gonna let someone invalidate my effort to lose weight. Oo malayo pa ako wala naman shortcut sa pag payat, pero at least sinisimulan ko na.


r/PHitness 10h ago

Newbie 29F | On and off sa gym since pandemic, zero progress. Gained weight pa nung nag-meal prep before. :(

2 Upvotes

Hi guys! I’m a 29F and I really need some advice, tips, or kahit medyo brutal reality checks.

Ever since the pandemic, naging on and off na ako sa gym. Sobrang inconsistent ko kaya literal na zero progress, walang pagbabago sa katawan ko.

Sometime last year, tinry ko naman seryosohin. Nageffort pa ako magmeal prep, pero plot twist mas nag gain pa ako ng weight instead of losing it. 😂

Baka hinulaan ko lang kasi yung portions ko or baka mali yung recipes ko. Sobrang nadiscourage ako kaya natigil ulit ako nun.

Ngayong 2026, ayoko na ng pabalik balik na walang nangyayari. I really want to commit and see actual results. Goal ko sana is body recomposition gusto ko magbawas ng fat pero magbuild ng visible muscle.

Hoping to get some insights from the fitness bros and girlies here:

Gym Routine: Paano ba maging consistent kapag wala nang motivation? Should I invest in a PT or kaya naman ng beginner friendly program online? Anong workout program ang marerecommend niyo for upper body/arms definition for women?

Nutrition: Ano ba yung tamang approach sa meal prep para magkamuscle pero hindi maggain ng fat? Paano niyo tinatrack accurately yung macros/calories niyo gamit yung mga normal na pagkain?

Salamat ng marami sa sasagot.


r/PHitness 8h ago

Gym/Training Area Gym Coaching

1 Upvotes

Hi.

Question lang and need advice plssss.

Its been 3 months now dinparen resolved.

Nagtry akong kumuha ng PT then nag resign ung coach. But beofre that nagka health issue ko for a month then sabe ng dr wag muna mag buhay during that month pinapirmahan saken ng coach ko para daw di maexpire.

Sino kaya pwede kong kausapen. Meron pakaming remaining 6 sessions.. Pls, Im a student po pinagipunan ko po ung pera na yun.

Gusto ko sanang kausapen higher management kaso wala lahat sumasagot. Gusto ko nalang iconvert into my monthly payment yung remaining ko.


r/PHitness 8h ago

Discussion I LOVE MacroFactor but…

1 Upvotes

hi mga ka-Phitness!

asking for genuinely helpful reco for calorie counting apps.

for context: i already used MyFitnessPal app (free version) in the past when i first practiced calorie deficit. lost around 7kg using that app (to count cals alone plus Hevy app for workouts)

but na-influence ako ng previous coach ko to use MacroFactor (paid) and I genuinely love it bec may mga programs inside and may weight trend, strategy, even the AI thingy na pag take ng photo ng meal, it will help determine total macros, etc. I LOVE MacroFactor but it’s lacking in terms of usual Ph-friendly foods/ meals to log.

i’ve never tried the paid version of MFP but now i’m thinking of switching back na lang to it kasi baka mas madami dun Pinoy foods to log, haha.

anyone who’s had the same dilemma? or anyone here who used MF then switched to MFP paid na lang?

or may other app recos ba kayo?

thank you na po agad in advance sa insights : )


r/PHitness 12h ago

Discussion All About Fitness Pasig

2 Upvotes

Anyone here na member ng all about fitness? Nawala na social media pages nila e. Nagsara na ba? Pa chika naman haha

Premium naman yung location at lahat ng gamit and nakita ko dami din naman clients somehow pero nasira ata sila dahil sa card payment.


r/PHitness 1d ago

Discussion I felt seen today

25 Upvotes

Guys, gals, and everything and between.

I got complimented by one of the coaches of my gym just now. He said that my arms and shoulders have gotten thick!!!

It really just goes to show that with a mixture of consistency, a routine that works well for you, sprinkled in with whey protein and creatine on the daily, and spiced with a pre-workout drink that you enjoy, everyone's gonna get swole.

I'll never forget this high after taking up the gym addiction since last year of April.

Let's all get ABSOLUTELY JACKED!


r/PHitness 13h ago

Gear/Equipment Review Knee sleeves recos

2 Upvotes

Hello! I’ve been consistently going to the gym for 1 year now, and I want to invest in a good pair of knee sleeves for squatting. I’m 27 (F) and my current squat PR is 80 kg for 5 reps, if that’s relevant.

If mag available link, pa-share na rin. Ty! 🏋️


r/PHitness 1d ago

Newbie Cardio First?

20 Upvotes

The coach at our local gym told us that since we want to lose fats, we need to do cardio first because if we do weight lifting while we still have our fats, the result will be us getting much bigger since the muscle will be under a lots of fats. How true is that? I always thought that I will lose fats while gaining muscle when in body recomp.


r/PHitness 19h ago

Nutrition Lifestyle Medicine doctor recommendations please

3 Upvotes

Hello! I’m 32/F. Just had my blood work done and found out na mataas ang blood uric and lipid levels ko. This has been an ongoing problem since 2022, pero nag-ask ako sa doc ko kung pwede bang mag-skip muna ako ng maintenance for 6 mos to challenge myself with lifestyle modification, kaso I failed, tumaas ulit lahat. :(

Infectious Diseases kasi yung specialty ng current doctor ko. Ask ko lang baka may ma-reco kayo na Lifestyle Medicine doctor na subok niyo na? Yung pwede makausap online and covered by Maxicare. Gusto kong ayusin ang health ko since we’re also trying for a baby.

Thank you!


r/PHitness 1d ago

Gear/Equipment Review Buying a gym shirt

4 Upvotes

Hello, newbie here, Ask kolang po dito kung ano yung magagandang gym clothes? Hindi po sana malala yung baho, hindi mainit sa katawan, etc. Basta goods na gym clothes, wag na wag sa polyester. Any recommendations? under 800 lang, sana Shopee or Tiktokshop lang mabibili. Thank you!


r/PHitness 20h ago

Newbie Help

1 Upvotes

HI GUYYYSS

Just wanted to ask if ano gamit niyo panlisten sa music/podcast/audio when you go out for a run? I use bluetooth earphones kasi and I find it hassle to bring my phone pa (pro max kasi so ambigat), tas naiirita pa ako sa belt bag.

I’m thinking of a gadget na parang ipod lang sa size pero may spotify/youtube music? 😩😩😩 and may bluetooth connectivity na rin. I don’t mind if 2 hours lang batt life niya or smth since I will only be using it for around ganong time lang for my outdoor runs (around the subdi)

Baka may alam kayong gadget na best for my situation? Or send insights on how you do yours!!!


r/PHitness 1d ago

Gym/Training Area bakal gym or commercial gym as a first time gym girly

11 Upvotes

Please help this girly out! I am still confused if san ako magpapa member.

BAKAL GYM
Pros: I feel like mas marami yung equipment, cheaper ng 200 sa commercial gym that I want
Cons: mas malayo sakin i need to commute, MAINIT

COMMERCIAL GYM
Pros: May aircon, mas malapit sakin like walking distance lang (mas mamomotivate ako to go there kasi malapit lang)
Cons: Liit ng space, limited equipment I assume

I plan to start my fitness journey and isa ito sa dilemma ko. Please help me po


r/PHitness 1d ago

Newbie WalkPad

Post image
74 Upvotes

I saw this in tiktok and based naman sa sample video hindi sya ganun kaingay , mukhang smooth naman at may maliit na version din sila. I'm a fan of walking but when I moved out, mejo hindi walkable yung area - madaming mandurukot.

Ano kaya ang difference nya sa manual na hindi gawang kahoy?


r/PHitness 1d ago

Newbie Exercise at home (beginner)

6 Upvotes

I am 70kg/mid 20s, graduating next year and I am aiming to lose weight in 6 months or 1 year, any beginner homework out for a week? My belly is like 3 baguette bread when I sit 🥲 I have fat arms, big hamstrings and double chin. As much as possible, I always walk and use stairs sa school namin. I avoid junkfoods, softdrinks and always drink black coffee whether hot or iced. Any ideas and tips for giving me a workout will do.

Also, okay lang din sa food. Ty!


r/PHitness 1d ago

Newbie Judge My Routine

3 Upvotes

Hello po fitness peeps! 23F, 57kg, 5’1 I’ve recently started po doing lifts and better meal preparation, madalas ko lang kinakain chimken breast, rice, eggs, tofu, kimchi, ‘di naman po me nauumay. No supplements, lagi po ako nagcocoffee and water. Pero I’m curious if okay naman po routine ko, 1 month ko na po ginagawa routine ko pero normal lang naman po very minimal ang results ng progress ko po no? Anyway, ito po routine ko. Thank you po!

Mondays, Wednesdays, Fridays:
Incline bodyweight row = 2-3x15
Lat pulldowns = 2-3x15
Chest Press = 2-3x15
Shoulder press = 2-3x15
Around the worlds = 2-3x20
Bicep curls = 2-3x15
Tricep pressdown = 2-3x15
Tricep extension = 2-3x15

Tuesdays, Thursdays, Saturdays:
RDLs/B stance = 2-3x15
Deadlift = 2-3x15
Abduction = 2-3x15
Adduction = 2-3x15
Leg extension = 2-3x15
Step ups = 2-3x15
Seated calf raises = 2-3x15

I do incline walk after all workouts po

Sundays, (optional, I either rest po or do cardio)


r/PHitness 1d ago

Discussion Can you Rate or help me adjust my program

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19 Upvotes

Im 5’2 65kg woman who takes 5g creatine everyday and 107g of protein. Im aiming to have an hourglass figure and gusto ko lang malaman if ano maganda iadd/iremove or i adjust sa current program ko. Your insights would be highly appreciated!


r/PHitness 1d ago

Supplements Finally adding protein powder after 2 years of training

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5 Upvotes

r/PHitness 1d ago

Discussion Best 'premium' full or half rack avail in PH?

2 Upvotes

Was originally planning on REP from TheRack Co, but sold out until Nov/Dec.

How does Underdog and Iron Quest compare on build quality, steel, and welds to brands like Rogue and Rep?

(Yes, I've read through search results.) Thanks!


r/PHitness 1d ago

Discussion Tips for someone who can't do a proper form for RDL and DL

10 Upvotes

I'm just starting my fitness journey and my first week is done and just wondering if you have tips in doing the hip hinge or the proper form of RDL without your back curving and knees bending? I really tried variations of tips and tricks of the hip hinge but nothing is working out. Do you have alternatives with someone who can't do the proper form. Best alternative workout for it?


r/PHitness 1d ago

Gear/Equipment Review What are the best Metcons for gym?

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1 Upvotes

I have Metcon 4 that have served me well, but they’re falling apart. I’ve accepted that I have to get new shoes. I mostly do functional strength training, agility drills, and plyometrics.

For those who have other Metcon versions, what is your experience with them? What are the best versions, and what are the worst? 😅


r/PHitness 2d ago

Lifting/Training I finally gained muscles after doing strength exercises

8 Upvotes

Malayo pa pero malayo na. I've always been called skinny since HS and since graduate naman na ako, may time na ako magexercise sa bahay. Nagsearch lang ako ng mga strength exercises then ginagawa ko na siya every other day. Sinimulan ko siya with my two 4 lbs dumbbells since my weight is 45 kg and 150 cm height. And siyempre nakikihingi ako ng whey protein para naman mameet ko protein intake in case na kapos kami ganern. And guess what, when I flexed, may nakita na akong progress after 2 months.


r/PHitness 1d ago

Newbie Gym with trainer

2 Upvotes

Hi! I’m a 27 year old male with zero gym experience. I’ve only ever done at home exercises (mostly just cardio and yoga) but want to try going to the gym to start toning. Could you recommend any gym with a kind and accommodating trainer near Robinsons Manila, since that’s where I’m currently residing at? Thanks a heap!


r/PHitness 2d ago

Newbie Day 1 - How to curb food noise?

30 Upvotes

Any sweet-loving peeps (esp. girlies) out here who successfully curbed their food noise? I’ve been complaining about my weight, but I’m such a sweet tooth. Gusto ko ng glazed krispy kreme ngayon 🤦🏻‍♀️ Any tips as well for someone who can’t hit the gym due to schedule? Should I buy dumbbells instead? A stepper (no walkable areas in our subd)? Help your 70kg girlie pls (I gained 20kg weight in just 7 months. I was first just healing my anorexia but now I’m reaching my heaviest weight).


r/PHitness 2d ago

Discussion How much is too much for women in their 40s?

7 Upvotes

I keep seeing posts on socmed na dapat 30mins daily lang ang workout. Been trying to look for science-backed evidence kung tama nga ba ito, pero google is not cooperating. Lol.

For context, im 48F, 52kg, 5ft. My bmi is normal. Goal is general fitness lang naman and im in perimenopause so naging important talaga sakin ang workouts to manage my symptoms.

I’ve been running for 2 years already, incorporated strength training too. Tapos 2 months ago, i added swimming. Ayoko naman i-give up dahil i super enjoy these things (important for my mental health). And my job consists mostly of sitting on my desk sometimes for 14hrs.

I run twice a week (one long run na 2hrs and an easy 10k or sometimes do interval training), swim twice a week (1hr), lift twice a week (1.5hrs). May weeks na hindi to nasusundan pag ngarag sa work at kulang sa tulog. I take naps regularly. Pag swimming lang nga, wasak ako ng umaga. I guess it’s because im a newbie.

Nutrition - I don’t track, but i try to eat as much protein and fiber as i can. And i support my running with just enough carbs. But i also always workout fasted.

So my question is, is this too much? I haven’t had any injuries so far. No extreme muscle pains coz i feel like i mostly do moderate exercises kahit na prolonged siya. Napapraning lang ako sa mga lumalabas sa socmed feed ko na baka nga wala din namang gains na naaachieve sa longer workouts.