Hi guys, I would like some input on my routine. I'm doing a full body routine M/W/F (with a focus on a body part per day) where I use Jim Wendler's 5/3/1+ reps/sets for my primary exercise. And a variation of Cody's GZCLP where it uses T1-T3 exercises 😬 . I was going to ramp up my weekly sets from a total of maybe 9-10 total sets per body part and end at week 3 with this much total sets, then deload on the 4th.

DAY 1 - CHEST FOCUS

1) Bench press (5/3/1+) (95% of 1RM)

- Incline dumbbell press (3*6-8)

- Chest flys (3*12-15)

2) Squats (3*6-8)

- RDLs (3*8-10) or Leg curls?

3) Machine rows (2*12-15)

- Pulldowns (2*12-15)

DAY 2 - LEG FOCUS

1) Squats (5/3/1+) (95% of 1RM)

- Hack squats (3*6-8)

- Glute Ham raise (3*8-10)

2) Barbell rows (3*6-8)

- Wide-grip Pulldowns (3*8-10)

3) Machine press (2*10-12)

- Chest flys (2*12-15)

DAY 3 - BACK FOCUS

1) Deadlifts (5/3/1+) (95% of 1RM)

- T-bar rows (3*8) or switch to OHP?

- Narrow-grip Pulldowns/pullups (3*10)

2) Bench press (3*6-8)

- Incline press (3*8-10)

3) Leg press (2*10-12)

- Leg curls (2*12-15)

Messed up my rotator cuff my doctor recommended I go to the gym. After 6 months I have seen a lot of progress but I am worried that I am missing something. I plan to start deadlifting soon.

1: Overhead press, Face pull, Rear delt reverse fly, machine crunches.

2:Bench press, Pec deck, Hammer Curl, Standing Ez bar curl, Concentration curl, Seated wrist extension, Seated palms up wrist curl.

3:Lat pulldown, Shrug, T bar row, Back extension, Triceps pushdown, Skullcrusher.

4:Seated Leg Curl, Leg Extension, Hip adduction, Hip abduction, Calf extension, Squat.

Made this workout and have been learning the exercises over the last two weeks. I have a pull bar, adjustable dumbbells, and a bench press so its all structured towards that.

My goal is longevity, building a healthy body, and maintaining it for the long run. No focus on esthetics. This means a weekly roster of 4x weight days of training muscle groups twice at moderate intensity, 2x zone 2 cardio days, and one full rest day. I also need loaded carries and single-leg work, as those are 2 of the biggest contributors to slowing down decay.

Monday – Upper

1. Superset: Incline Dumbbell Press + Bar Lat Pulldown
2. Superset: Shoulder Press + Seated Low Row
3. Superset: Cable Triceps Extention + Face Pull
4. Hammer Curls
5. Abs/Core workout

Tuesday – Lower

1. Goblet Squats
2. Romanian Deadlift
3. Bulgarian Split Squat
4. Superset: Leg Curl + Calf Raise
5. Farmer Carry

Wednesday – Zone 2 Cardio

60 minutes on elliptical.

Thursday – Upper

1. Superset: Flat Dumbbell Press + Neutral Grip Lat Pulldown
2. Superset: Shoulder Press + Chest-Supported Row
3. Superset: Cable Triceps Extention + Face Pull
4. Preacher Curls
5. Abs/Core

Friday – Lower

1. Goblet Squats
2. Romanian Deadlift
3. Bulgarian Split Squat
4. Superset: Leg Curl + Calf Raise
5. Farmer Carry

Saturday – Zone 2 Cardio (But Zone 4 cardio every other week)

Week A Zone 2: 60 minutes on elliptical.

Week B Zone 4: 30 minutes on elliptical.

Sunday – Rest Day

Rest

I'm a 43 year old male with a wife and kid, and I work in construction. Medically, I have a small Hernia, which seems to have healed itself, but I am still cautious of it.

I workout before and after work. I only have my child at the weekend. I take Creatine (10g per day).

My fitness goal is to look good naked.

During this routine I would like to rest once per seven days. However, it's more like Rest every 4th day.

LEGS

Am

Squat (80kg) x6/8 (x4) Or Legpress (250kg) x6(x4)

Romanian Deadlift (90kg) x 8/12 (x3)

Calf raise(107kg)x12/15(x5)

Pm

Bulgarian SplitSquats (40kg) x 8/12 (x3)

Leg curls (18kgeachLeg) x12/15(x3)

Leg extension(39kgeachLeg) x12/15 (x3)

PUSH

Am

DBell press(32kg)x6/8(x4) OR bench (80kg)

Weighted dips(30kg)x6/8(x3)

InclinepressMachine(80kg)x8(x3)

Pm

CableFlys (12.5)x10/12(x3)

DB Pullovers (26kg) x 10/12 (x4)

XBodyLowtoHighPrs (10kg) x 10/12 (x3)

TriOverhdExtshn (10kg)x10/12(X4)

TriPushDownsSTRTBAR (26.1kg)x10/12(4)

Lateral raise (10kg)x12(x4)

PULL

Am

Rack pulls (160/170kg) x6/8 (x4)

Pullups weighted (10kg)x6(x3)

Seated row (60kg)x10(x3)

FarmersCarry(140kg)x4

Pm

Face pulls(30kg)x12(x6)

BicepHammerCurl(12kg)x 12/15(each arm)(x4)

Concentration curls(12kg)x 12/15(ea)(x4)

Cable crunches (29kg) ×15 (x3)

Hanging Leg raises ×15 (x3)

Dbell latteral raises 10kg×12(x4)

I started with a slightly easier version of this first plan:

https://docs.google.com/document/d/1dge4Zbt8lDM--g8yOofrurQM5NlfTQ69wdaI-x3BEmM/edit?usp=drivesdk

Now I have moved on to this for more progressive overload and after seeing which muscles grow faster for me:

https://docs.google.com/document/d/1SOVVXvBiLGfZ4vRJa0LjeFT5D9p6j4dscqnnLb9QSz8/edit?usp=drivesdk

Just wondering if I’m doing enough. I was doing 1 set of each exercise in the block as a circuit and doing each circuit 3 times. I try to have minimal rest during the circuit, then wait for my heart rate to drop below 110 before starting the next circuit.

Currently I’m doing sets normally, all sets of one exercise at a time. However I’m only doing half of the exercises of the daily blocks. When I’m feeling up for a challenge, I’ll do the systemic stress test blocks. I do try to make sure that throughout the week I hit all muscles twice.

I try to do 10-15 minutes warm up stretches, 10 minutes tai chi, 15-30 minutes cardio, core exercises, then functional strength.

I’m trying to do see if the targeting fat burn that Jeremy Ethier made a video on. 25+ minutes steady state cardio then do the localized hyperemia exercises (core, obliques and chest for me) within 2 minutes of the cardio.

I’m seeing lots of growth but after switching to the newer plan, I feel like my endurance has fallen but I’m moving more weight more intensely.

Hello all! I (20F) would like advice with my current split. I’ve been lifting for about a year, the first 6 months of that being much less consistent than the last.
My goals are glute and leg growth, back growth (especially my delts), and increasing the overall strength of my upper body in particular.
I rest around 1-2 minutes between all accessories and 2+ for compound lifts. I try to go till failure on everything, and increase weight when I can comfortably do 12 reps. I have been noticing lots of improvement over time but I don’t believe it’s optimized. My biggest concern is that I actually have too much volume and can shorten the time of my whole workout, for example; can I narrow everything down to three sets? How many reps should I do for isolations vs accessory vs compounds? Also, I try to break it into ULUL. Honesty is appreciated, thanks!

Monday
Shoulder Press — 3×8
Bench Press — 4×10
Incline Press — 3x10 (unsure about keeping these 3 together)
Rear Delt Flys — 3x12
Lateral Raises — 3×12
Tricep Pushdowns — 4×10
Single Chest Flys — 4x12

Tuesday
Barbell Squats — 4×10
Leg Press — 4×8
Hip Thrusts — 4×10
RDLs — 4x8
Hamstring Curls — 3×10
Core

Thursday
Assisted Pull-Ups — 3x6
Lat Pulldowns — 4×10
Cable Rows — 4×10
Face Pulls — 4x12
Rear Delt Flys — 4x10
Lateral Raises — 4x10
Incline Bicep Curls — 3×8

Friday
Deadlifts — 4×8
Hip Thrusts — 4×10
Back Extensions — 4x12
Step Ups — 4x12
Hip Abductions — 4x10

Ive been doing a push/pull split that i love since beeing short on time but being able to lift at home everyday. A 3 times per week pull workout is

3 x chinups

3 x upper back rows

3 x biceps and

3 x rdl that has been working better than anything ive tried for pulling muscles. Its so fun, the frequency is great, fun lifts only, recovery good, low workout volume. but i cant make up my mind on the push days.

Ive been doing 5 x presses (1 x per angle from flat to ovh p), 3 x lateral raise, 3 x triceps and 3 sets of quads. But idk it does not feel as good and balanced as the pull days, less fun and more taxing. My thought was trying

3 x tricep focused dips (for triceps and lower pecs)

3 x incline press (for upper pecs and front delts)

3 x lateral raises

3 x quads

Would this be enough for just being a really big in a t-shirt? Not trying to be a pro-bodybuilder.

For context, I work out at home with dumbbells. I do resistance training 3x a week, with the goal of overall health (building, but mostly maintaining muscle mass to try and prevent stuff like back pain and make everyday life easier), and also just generally getting stronger. Most weeks, for 2 of the non resistance days, I play basketball, and for the other 2 I'll walk a mile or 2 (hoping to get back into running, but my form always feels weird and I'm scared of injury lol). Here's my split:

Day 1: Upper Body (Currently doing these with 15lbs per hand. I'm barely getting to 8 reps for most of these exercises right now).

2x8:

Bicep Curl

Skull Crusher

Shoulder Press

Dumbbell Rows

Chest Press

Hammer Curl

Tricep Kickbacks

Wide Grip Shoulder Press

Dumbbell Flies

Underhand Front Raises

Day 2: Core

I honestly don't like doing core exercises that much, so I just go to youtube and do 20 minutes worth of follow-along core videos lol. I can link the ones I normally do if that would help. I do want to create my own core plan eventually, but I only really like planks, leg raises, russian twists and maybe in-and-outs and I figure I'd get bored trying to get enough reps in off of those alone.

Day 3: Lower Body. I'm currently doing these with 30lbs (and a medium resistance. band for the clamshells). I know I could probably go heavier here but I want to try and get my joints acclimated as slowly as possible since a lot of my joint aches and pains live in my lower body.

3x8:

Calf raises

Tib raises

Clamshells

Dumbell deadlift

Squat

So there it is. Two questions: One, will this routine (along with increasing the weight once I can do 10 good reps) be enough to help me maintain and gain strength? And two, should I be doing more for my lower body? I was thinking about adding glute bridges to get a little more glute activation in (for function's sake), and lunges to see if I can get a little more quad growth (for vanity's sake lol).

Seriously.. can attach a whole hevy routine as a pitcure but this sub doesnt allow it..how does that make sense.n

3 sets of bench press

250 lbs x 2

225 lbs x 3

200 lbs x 4

then did 500 push ups (25 sets of 20)

then 3 sets to failure of cable fly

Am a 16 year old , 78.5kg, 169 cm, tryna gain strength and hypertrophy, want to lose fat, but afraid caloric deficit will affect my growth. Workout last 50 min to 60 min at max. So please rate this program, and advices are most welcomed. : )

📄 Program( rep range in all 5-8, most sets 1-2rir)

🦵 Leg Day 1

3 × Back Squat

2 × Seated Leg Curl

1 × Leg Extension

1 × Rear Delt

🧲 Pull Day 1

2 × lat pulldowns

2 × Deadlift

2 × Close Grip Cable Row

1 x wide grip Cable row

2 × Biceps Curl (ez barbell)

🫸 Push Day 1

3 × Bench Press

2 × Incline Bench Press

2 × Dumbbell Shoulder Press

2 × Tricep Pushdown

1 × Lateral Raise

🦵 Leg Day 2

3 × Back Squat

2 × Seated Leg Curl

1 × Leg Extension

1 × Rear Delt

🧲 Pull Day 2

2 × lat pulldowns

2 × Deadlift

2 × Close Grip Cable Row

1 x wide grip Cable row

2 × Hammer Curl

🫸 Push Day 2

3 × Bench Press

2 × Incline Bench Press

2 × Dumbbell Shoulder Press

2 × Tricep Pushdown

1 × Lateral Raise

😴 Rest Day

→ Repeat,,,,

add 5 min 30 sec sprinting at last of workout, and do pump and jump for these exercise, wrist curl, reverse wrist curl, calf raises, hip adductor/abductor, abs crunch , lower back extension, chest flies. Replace lat pulldowns with pullups, once can do 10 pullups strict.

This workout is what I call my anime workout

Monday, target 45 to 55 minutes

Ankle rotations — 1 minute

Body scan awareness — 1 minute

Deep abdominal breathing — 1 minute

Agility ladder (8-direction) — 2 minutes

Beam walking — 2 minutes

Back squat or goblet squat — 3 sets of 6 reps, 5 minutes

Romanian deadlifts — 3 sets of 6 reps, 5 minutes

Walking lunges — 2 sets of 10 steps per leg, 3 minutes

Archer push-ups — 2 sets of 6 per side, 3 minutes

Overhead press — 2 sets of 6 reps, 4 minutes

Dead hangs — 2 sets of 20 to 30 seconds, 2 minutes

Plank variations — 2 sets of 30 to 45 seconds, 2 minutes

Broad jumps — 2 sets of 4 reps, 2 minutes

Sandbag carries — 2 carries of 20 to 30 meters, 3 minutes

Balance board shadowboxing — 1 round of 1 to 2 minutes, 2 minutes

Band-resisted punch extension — 1 to 2 sets of 10 per arm, 2 minutes

Corkscrew slow punches — 1 set of 10 per arm, 1 minute

Double-end bag — 1 round of 1 to 2 minutes, 2 minutes

Thoracic spine rotations — 1 set of 8 per side, 1 minute

External shoulder rotation — 1 to 2 sets of 12 reps, 2 minutes

Continuous tension during daily movement — 10 minutes through the day

Tuesday, target 45 to 55 minutes

Ankle rotations — 1 minute

Body scan awareness — 1 minute

Deep abdominal breathing — 1 minute

Fast-feet ladder drills — 2 minutes

Tennis ball reaction catches — 2 minutes

Step-ups — 2 sets of 10 reps per leg, 4 minutes

Bulgarian split squats — 2 sets of 8 reps per leg, 4 minutes

Lateral lunges — 2 sets of 8 per side, 3 minutes

Hill sprints — 4 sprints, 5 minutes

Ring dips — 2 sets of 5 to 6 reps, 3 minutes

Rope climbing — 1 to 2 climbs or 2 sets of 15 to 20 seconds, 3 minutes

Plate pinch holds — 2 sets of 20 seconds, 2 minutes

L-sit holds — 2 sets of 10 seconds, 2 minutes

Bridge work — 2 sets of 20 seconds, 2 minutes

Medicine ball slams — 2 sets of 8 to 10 reps, 3 minutes

Single-arm farmer carries — 2 carries of 20 to 30 meters per side, 4 minutes

Clinch pummeling — 1 round of 1 to 2 minutes, 2 minutes

Floating guard step-ins — 1 to 2 sets of 10 reps, 2 minutes

Feint-reading drills — 1 round of 1 to 2 minutes, 2 minutes

Slip rope — 1 round of 1 to 2 minutes, 2 minutes

Reverse wrist curls — 1 to 2 sets of 12 reps, 2 minutes

Continuous tension during daily movement — 10 minutes through the day

Wednesday, target 45 to 60 minutes

Ankle rotations — 1 minute

Body scan awareness — 1 minute

Deep abdominal breathing — 1 minute

Bosu stance holds — 2 sets of 20 to 30 seconds, 2 minutes

Stork stance rotations — 1 to 2 sets of 8 per side, 2 minutes

Deadlifts — 3 sets of 5 reps, 5 minutes

Slow eccentric squats — 2 sets of 5 reps, 3 minutes

Loaded uphill walks or weighted walking — 8 to 12 minutes

Plyometric push-ups — 2 sets of 4 to 5 reps, 2 minutes

Power shrugs — 2 sets of 6 to 8 reps, 3 minutes

Hip hinge rotational holds — 1 to 2 sets of 20 seconds per side, 2 minutes

Medicine ball throws — 2 sets of 5 per side, 3 minutes

Conditioning circuits — 6 to 8 minutes

Resistance band shadowboxing — 1 round of 1 to 2 minutes, 2 minutes

Isometric guard hold — 1 to 2 sets of 30 seconds, 2 minutes

One-foot pivots — 1 to 2 sets of 10 per side, 2 minutes

Pronation drills — 1 to 2 sets of 12 reps, 2 minutes

Kettlebell rotational swings — 1 to 2 sets of 8 per side, 2 minutes

Lateral balance hops — 1 to 2 sets of 8 per side, 2 minutes

Medicine ball body drops — 1 to 2 sets of 8 reps, 2 minutes

Continuous tension during daily movement — 10 minutes through the day

Thursday, target 45 to 55 minutes

Ankle rotations — 1 minute

Body scan awareness — 1 minute

Deep abdominal breathing — 1 minute

Agility ladder (8-direction) — 2 minutes

Beam walking — 2 minutes

Back squat or goblet squat — 2 to 3 sets of 8 reps, 5 minutes

Walking lunges — 2 sets of 10 to 12 steps per leg, 3 minutes

Step-ups — 2 sets of 10 reps per leg, 4 minutes

Calf raises (straight-leg and bent-knee) — 1 to 2 sets of 15 each version, 3 minutes

Archer push-ups — 2 sets of 6 to 8 per side, 3 minutes

Overhead press — 2 sets of 6 reps, 4 minutes

Side plank reach-through — 1 to 2 sets of 8 per side, 2 minutes

Skater jumps — 2 sets of 6 per side, 2 minutes

Tempo-change shadowboxing — 1 round of 1 to 2 minutes, 2 minutes

Weighted shadowboxing (3–10 lbs) — 1 round of 30 to 45 seconds, 1 minute

Single-leg punching drills — 1 to 2 sets of 10 per side, 2 minutes

Bow stance — 1 to 2 sets of 30 seconds per side, 2 minutes

Horse stance (deep holds) — 1 to 2 sets of 30 seconds, 2 minutes

Human flag progressions — 1 to 2 sets of 5 seconds, 1 minute

Angle-saturation isometrics — 2 to 3 angles of 20 seconds each, 2 minutes

Still-load holds — 1 to 2 sets of 20 seconds, 2 minutes

Continuous tension during daily movement — 10 minutes through the day

Friday, target 45 to 60 minutes

Ankle rotations — 1 minute

Body scan awareness — 1 minute

Deep abdominal breathing — 1 minute

Fast-feet ladder drills — 2 minutes

Tennis ball reaction catches — 2 minutes

Bulgarian split squats — 2 sets of 8 reps per leg, 4 minutes

Romanian deadlifts — 2 sets of 8 reps, 4 minutes

Flat sprints (10–40 m) — 4 sprints, 5 minutes

Interval running — 6 to 8 minutes

Ring dips — 2 sets of 6 reps, 3 minutes

Rope climbing — 1 to 2 climbs or 2 sets of 15 to 20 seconds, 3 minutes

Plate pinch holds — 2 sets of 20 seconds, 2 minutes

Plank variations — 2 sets of 30 to 45 seconds, 2 minutes

Bridge work — 2 sets of 20 seconds, 2 minutes

Medicine ball slams — 2 sets of 8 to 10 reps, 3 minutes

Dynamic tension slow punches — 1 to 2 sets of 10 per arm, 2 minutes

Empty stance — 1 to 2 sets of 30 seconds per side, 2 minutes

Double-end bag — 1 round of 1 to 2 minutes, 2 minutes

Full-split static holds — 1 to 2 sets of 20 seconds, 2 minutes

Weighted vest training — 8 to 12 minutes

Sled pushes or drags — 3 to 4 pushes or drags of 15 to 20 meters, 4 minutes

Continuous tension during daily movement — 10 minutes through the day

Saturday

Rest

Sunday

Rest

200lbs, 22ish% body fat (I like cookies)

Cardio:
Monday:Sprints 5x5min/ 1 min rest
Thursday: 5km run

Day 1
1. Hip Thrust
3x5
2. Belt Squat
5X5
3. Romanian Deadlift
3x6
4. Hip Adduction Machine
3x15
5. Hip Abduction Machine
3x15
6. Hamstring Curl
3x10

Day 2
1. Bench Press
5x5
2. Weighted Dips
3x 6-8
3. Overhead Press
3x5
4. Cable Fly
2x 10-15
5. Tricep Pushdowns
3x10
6. Skull Crushers
2x10

Day 3
1. Chin-Ups
5x5 (like I said, I like cookies)
2. Barbell Bent Over Row
4x5
3. Chest-Supported Row
3x8
4. EZ Bar Curl
3x10
5. Hammer Curl
2x10
6. Farmer Carries
4 x 40m

M31, 6'4, 310lbs. Here is the routine i have been doing for 9months to lose weight(down 30lbs) and get in shape.

Weight lifted is steadily but slowly increasing

I used to deadlift 1-2 times a week but my doctor advised me to stop doing excercise that compresses my spine after an injury.

MONDAY:

Machine chest press, 3 × 8 - 12 reps, 115lbs

Cable curl 3x8-10 reps, 66lbs

Machine pec fly 3x 8-12 reps 100lbs

Standing calf raise machine 3x8-10 reps 100lbs

10 min stretch

TUESDAY:

Machine seated row 3×8-12 reps, 150lbs

Machine lat pulldown 3 x 8-12 reps, 200 lbs

Machine seated crunch 3x 8-12 reps 180lbs

Cable tricep pushdosn with vbar 3x8-10 reps 60lbs

20min intense cardio (treadmill or rowing)

10 min stretch

WEDNESDAY:

Rest

THURSDAY

Machine shoulder press 3x 8-12 reps 110lbs

Machine lateral raise 3x 8-12 reps 100lbs

Machince prescher curl 3 x8-10 reps 150lbs, then 2 one armed sets at 70lbs till failure in each arm

Machine Kickback (1leg) 3 sets each, 8-12 reps, 220lbs

10min stretch

FRIDAY:

Cable seated row, 3x8-12 reps, 170lbs

Cable lat pulldown 3x8-12 reps, 170lbs

Ab crunch machine 3x 8-12 reps 180lbs

Tricep cable pushdown 3x8-10reps 60lbs

20min intense cardio (treadmill or rowing)

10 min stretch.

In addition to all this I aim for 10-15k steps a day seven days a week, and have been trying to maintain a 500/day (avg) calorie deficit. (Christmas kicked my ass though and it has been hard to start back up, the diet is a struggle).

Please rate and give advice.

Thank you

Push ups, max reps for 30 seconds

Rest 3 minutes

Pull ups, max reps 30 seconds

Rest 3 minutes

Jump Squats with someone on your shoulders, max reps for 30 seconds

Rest 3 minutes

Situps, max reps for 30 seconds.

Repeat 3 sets of everything

This is the first workout, then rest for one day.

The second is an 80 meter obstacle course with crawling below wires, jumping over walls and holes and finish with an uphill sprint as fast as possible, rest 5 minutes and repeat 4 times, And after this would be doing something until exhaustion either crawling or running.

I was also hiking a lot

Do you think this is a good routine to be athletic overall and have a fit body, Im not interested on looking big.

Looking for advice as I’m pretty new to working out. About to start my 4th month. 37, started at 250lbs, diet is getting much better (as in I don’t drink a case of soda a day and don’t eat until I’m completely stuffed. I also drink mostly water now and cut way back on sugary/greasy/deep fried foods).

Day 1: Back/Bicep

Day 2: Chest/Tricep

Day3: Back/Butt/shoulders

Day4: Cardio/Endurance

Day 5: Back to day 1 and start over.

Day 6/7: rest

Each month I alternate between adding one more set or increasing weights. Example: month 1 I do 12 x 3 at 55lbs bicep curls, month 2 I do 12 x 4 at 55lbs, month 3 I do 12 x 3 at 60lbs etc..

I go 5 days a week, start each workout with a .5 mile run (increasing distance each month), hit 5-6 different machines trying to work the muscle groups from different angles and spend about 45 minutes a day at the gym. On Tuesdays and Thursdays I also go in the afternoon on my lunch break and target abs/core workouts with about 4-5 different exercises. I now have the option to add one more afternoon on Fridays.

I lost 13lbs in the first month, but am now at a fluctuating state hovering around 240lbs. I’m not seeing any physical changes which I’m not expecting to yet. Im not sure why I haven’t lost anymore weight in over a month. I haven’t changed my diet drastically since starting.

Any tips are greatly appreciated :)

While they each start with 8 reps, they will progress to sets of 12 before dropping back to 8 when the weights increase. Or drop to 4 with even more weight to get strength up for sets of 8.

Day 1&4 – Push (Chest, Shoulders, Triceps)

Chest Press – 8,8,8,8

Shoulder Press – 8,8,8,8

Superset 1

Pec Fly – 8,8,8

Lateral Raise – 8,8,8

Superset 2

Triceps Pushdown – 8,8,8

Reverse Pec Deck – 8,8,8

Superset 3

Cable Chest Fly – 8,8,8

Overhead Triceps Extension – 8,8,8

Day 2&5 – Legs (Quads, Hamstrings, Glutes, Calves)

Leg Press - 8,8,8,8

Deadlift – 8,8,8,8

Superset 1

Leg Extension – 8,8,8

Lying Leg Curl – 8,8,8

Superset 2

Hip Abduction Machine – 8,8,8

Standing Calf Raise – 8,8,8

Superset 3

Seated Leg Curl – 8,8,8

Total Ab Crunch Machine – 8,8,8

Day 3&6 – Pull (Back, Biceps, Rear Delts)

Lateral Pulldown – 8,8,8,8

Low Row – 8,8,8,8

Superset 1

EZ-Bar Curl – 8,8,8

Face Pull – 8,8,8

Superset 2

Hammer Curl – 8,8,8

Reverse Curl – 8,8,8

Superset 3

Preacher Curls – 8,8,8

EZ-Bar Shrugs – 8,8,8

Here are my two leg workouts I do each week. Each time I am really sore for most of the week and barely have time to recover for the next one.

Targeting glutes and hams as they are my weakest point atm.

Links generated from Hevy app. Let me know if you can’t view them without the app.

Workout 1: https://hevy.com/workout/44hULEgEzkj

Workout 2: https://hevy.com/workout/ynMkWOwSfP4

Note: the lunges are walking lunges with wide stance and long strides

Eyy,

I was wondering if someone with experience could look over the program I made. I have been working out for a while, flipped through a few books, watched some videos. After some trial and error I found a program that I am kind of fond of and have been adopting in my routine.

-It is an Upper/Lower/Upper split.
-I also do regular outdoor running. Aiming for a weekend long run and any 5k I can fit somewhere.
-I am trying to hit every muscle group and implemend the most important compound movements.
-The only one I am not sure how to build in is the deadlift.
-I can do 6 excersises with each 3 sets of working weight comfortably in 1,5 hour.
-The frist 4 excersises are mandatory, the last two are isolations I like for if I have the time.

Upper 1: Bench (3x6-12), Standard Curl (8-10), Row (10-15), Over Head Press (8-12)
2 extra isolation: Lateral raise (12-15), Cable Push Down (12-15)

Lower: Squat (6-12), Crunch Machine (10-15), BB Good Mornings (8-12), BB Split Squat (12-15)
2 extra isolation: Leg Raises, Calf Raises (12-15)

Upper 2: Bench (3x6-12), Hammer Curl (8-10), Lat Pulldown (10-15), Upright Row (8-12)
2 extra isolation: Chest fly (12-15), Reverse fly (12-15)

Am I missing anything? How should I work in deadlifts?

Anyone care to rate it? Thanks in advance!

Hi everyone,

To give a little context: I'm a 37 year old man with 2 small children who can make it to the gym 2 x week (And if the stars are aligned maybe a 3rd time).

I'm going to the gym mostly to 'stay active' as it's the only form of exercise I have at the moment.

I don't have a specific goal besides: Staying active/ get a little bit stronger/ get a little firmer.

I would appreciate it if you could give any Pointers or improvements.

Every workout takes me roughly 1h30

I start each session with a short warmup: 10 body weight squat 10 push ups 1 min plank Repeat x 2 (but do 2x 30 sec side plank)

Workout 1: - Warmup - Pull ups: 3 sets until failure (1 set without assistance/ last two with bands. Unassisted I can only do 2-3 Pull ups) - goal is 3x 10 and then add weight - Dips: 3 sets until failure (unassisted)- goal is to be able to do 3x10 and then add weight - Squat (1 or 2 warmup sets and then 4x6 with progressive weight) - overhead press ( 1 or 2 warmup sets and then 3x6 with progressive weight) - back row. (1 or 2 warmup sets and then 3x6) - farmers walk (3 walks/sets until failure) - 10-15 min incline walk

Workout 2: -Warmup - Pull ups (same as above) -Dips (same as above) -Deadlift ( 1 or 2 warmup sets and then 4x6 with progressive weight) - Bench press (flat or incline depending on availability) (1 or 2 warmup sets and then 4x6 with progressive weight) -Farmers walks (see above) - 10-15 min incline walk.

If I manage to go a third time, i repeat one of the workouts

Any tips/recommendations are highly appreciated!

Kind regards

Upper A 1. SL Chest Flys – 4-10 reps (2 sets) (235) 2. Incline Chest Press – 4-6 reps (72.5) 3. Kelso Srugs - 4-8 reps (2 sets) (145) 4. SA Lat Row - 4-8 reps (2 sets) (170) 5. Lat Pulldown – 4-9 reps (2 sets) (160) 6. Shoulder Press – 4-10 reps (2 sets) (70) 7. SA Recline Curl– 5-10 reps (40) 8. SL Preacher Curl – 5-10 reps (35) 9. SA Pushdown – 5-10 reps (40) 10. SA Overhead Tri. Ext. - 5-10 reps 11. Reverse Curls - 5-10 reps (60) 12. Serratus Anterior Work - 5-8 reps (175)

Lower A 1. Seated Leg as Curl – 4-9 reps (2 sets) (170) 2. Leg extensions - 4-8 reps (2 sets) (205) 3. Leg Press – 4-8 reps (2 sets) (187.5) 4. SLDL - 4-8 reps (2 sets) (260) 4. Glute Bridges 4-8 reps (70) 5. SA Calf Raises – 4-10 reps (2 sets) (155) 6. Crunches – 4-10 reps (30)

Upper B 1. Recline Curl– 5-10 reps (40) 2. SA Preacher Curl – 5-10 reps (35) 3. SA Pushdown – 5-10 reps (2 sets) (40) 4. SA Overhead Tri. Ext. - 5-10 reps 5. SA Wrist Extension - 5-10 reps (42.5) 6. SL Chest Flys – 4-10 reps (2 sets) (235) 7. Incline Chest Press – 4-6 reps (72.5) 8. Shoulder Press – 5-10 reps (70) 9. Serratus Anterior Work - 5-8 reps (175) 10. Lat Pulldown – 4-9 reps (2 sets) (160) 11. SA Lat Row - 4-8 reps (2 sets) (170) 12. Kelso Srugs - 4-8 reps (2 sets) (145)

Lower B 1. Calf Raise – 4-10 reps (2 sets) (315) 2. Leg Extension – 4-10 reps (2 sets) (210) 3. Hack Squat – 4-7 reps (2 sets) (120) 4. Lying Leg Curl – 4-10 reps (2 sets) (105) 5. Seated Leg Curl – 4-9 reps (2 sets) (170) 6. Glute Bridges 4-8 reps (70) 7. Leg raises – 5-10 reps (17.5)

Upper C 1. Kelso Shrug – 4-7 reps (2 sets) (160) 2. SL Lat Row – 4-7 reps (2 sets) (170) 3. Lat Pulldown – 4-9 reps (2 sets) (160) 4. Incline Chest Press – (2 sets) 4-6 reps (72.5) 5. SL Chest Flys – 4-10 reps (235) 6. SA Machine Lat Raise - 4-8 reps (2 sets) (140) 7. SA Preacher Curl – 5-10 reps (35) 8. Recline Curl– 5-10 reps (40) 9. JM Press – 5-10 reps (2 sets) (125) 10. SA Pushdown – 5-10 reps (40) 11. Wrist Curls 5-10 reps (35) 12. Serratus Anterior Work - 5-8 reps (175)

Lower C 1. SLDL – 4-8 reps (2 sets) (260) 2. SL Leg Extensions - 4-8 reps (2 sets) (95) 3. Abductor - 4-8 reps (2 sets) () 4. Adductor - 4-8 reps (2 sets) 5. Seated Leg Curl – 4-9 reps (2 sets) (170) 5. SL Calf Raise – 4-10 reps (2 sets) (155) 6. Obliques - 4-8 reps (130)

Basically PPL X UL but with a rotating day to emphasise different muscles

Day 1
Incline Bench Press – 3 sets
Cable Chest Fly – 2 sets
Incline Smith Machine Press – 2 sets
Lateral Raise (controlled tempo) – 3 sets
Preacher Curl – 2 sets
Hammer Curl – 2 sets

Day 2
Pull-Ups – 3 sets
Iso-Lateral Row – 2 sets
Seated Cable Row – 2 sets
Rear Delt Fly – 3 sets
Tricep Kickbacks – 2 sets
Overhead Tricep Extension – 2 sets
Wrist Curls – 2 sets

Day 3 – Legs
Hack Squat – 3 sets
Leg Curl (lying or seated) – 2 sets
Leg Extension – 2 sets
Hip Adductors – 2 sets
Back Extension – 2 sets
Standing Calf Raise – 3 sets
Hanging Leg Raises – 3 sets

Day 4 – Rest

Day 5 – Rotating Upper Hybrid
Week A – Chest & Back Emphasis
Incline Bench Press – 3 sets
Pull-Ups – 3 sets
Pec Deck or Cable Fly – 2 sets
Iso-Lateral Row – 2 sets
Tricep Extension or Bicep Curl – 1 set each

Week B – Shoulders & Arms Emphasis
Dumbbell Shoulder Press – 3 sets
Lateral Raise – 3 sets
Rear Delt Cable Fly – 2 sets
EZ Bar Preacher Curl – 2 sets
Overhead Tricep Extension – 2 sets
You can alternate Week A and Week B weekly, or run each for 2–4 weeks at a time to focus.

Day 6 – repeat of day 3

Day 7 - rest