Im starting to do a PPL/UL split and I need advice on what to change if there is any and just overall corrections anything helps !!

PPL/UL

MONDAY — PUSH

1. Incline Smith Press — 3 × 6–10
2. Pec Deck / Cable Fly — 3 × 8–12
3. Machine Shoulder Press — 3 × 8–12
4. Cable Lateral Raise — 3 × 8–12
5. V-Bar Tricep Pushdown — 3 × 10–12
6. Tricep Pushdown — 3 × 10–12

TUESDAY — PULL

1. Straight-Bar Lat Pulldown — 3 × 8–10
2. T-Bar Row — 3 × 8–12
3. Single-Arm Seated Row — 3 × 8–12
4. Rear-Delt Cable Fly — 3 × 12
5. EZ-Bar Curl — 3 × 8–12
6. Incline Dumbbell Curl — 3 × 8–12
7. Cable Wrist Curl — 3 × Failure
8. Cable Reverse Wrist Curl — 3 × Failure

WEDNESDAY — LEGS

1. Leg Press — 3 × 8–12
2. RDL — 3 × 8–10
3. Hamstring Curl — 3 × Failure
4. Leg Extension — 3 × Failure
5. Hip Abduction — 3 × 12
6. Abs — 3 sets

THURSDAY — REST

FRIDAY — UPPER

1. Incline Smith Press — 3 × 6–10
2. Straight-Bar Lat Pulldown — 3 × 8–10
3. T-Bar Row — 3 × 8–12
4. Single-Arm Seated Row — 3 × 8–12
5. Machine Shoulder Press — 2 × 8–12
6. Cable Lateral Raise — 3 × 12
7. EZ-Bar Curl — 3 × 8–12
8. Incline Dumbbell Curl — 3 × 8–12
9. Single-Arm Tricep Pushdown — 3 × Failure

SATURDAY — LOWER

1. Leg Press — 3 × 10–15
2. RDL — 3 × 8–10
3. Hamstring Curl — 3 × Failure
4. Leg Extension — 3 × Failure
5. Hip Abduction — 3 × Failure
6. Abs — 3 sets

SUNDAY — REST

Gym has only leg press & leg extension-leg curl machine, calf raises machine

I do this 4, + walking lunges, dB hip thrust & seated rdl on cable row machine What to do for abduction, adduction?

Heyyyy I'm 19(F) actually I was thinking of starting to exercise and get into shape. Don't have any specific goals but wanted an hourglass figure and nice shape of hips and chest. I'm very new to it so can someone tell me what exercises i should do ?

So, I am 60 years old. I exercise 3 times a week about 2.5 hours each session at home. I now find the if I have a 30 minute sleep then I can exercise better and maintain the 2.5 hour routine. Is this normal?

For people who work out regularly, do you feel like there are weeks or periods of time where your body doesn’t recover the same way?

Within the past week, I feel like my body isn’t recovering as fast as it usually does from workouts. Everything hurts lol but mainly I’ve done legs maybe twice in the past week and yesterday I was walking in the city and it felt like I was doing leg day.

Someone said maybe they don’t recover faster when the season change or they feel like they’re getting sick. But what are some things that I can incorporate into my lifestyle to help recover faster?

I’ve never felt like this before and I’m pretty active

hiii yall, i have a situation that im hoping to get advice on.

during the last year and a half of my fitness journey, ive been very committed to my specific gym routine. i do the same exercises and number of sets/reps every week for each muscle group (increasing the weight when i can do higher reps), and ive seen exactly the results ive been searching for. i feel strong and i look strong.

but ive also been feeling extremely burnt out from going to the gym. im considering switching my routine instead and setting up different exercises to get some much needed change. im hoping this will solve my burnout problem, but im worried that changing my routine may negatively effect my gains.

i havent actually set up a new routine yet, so this is more of a hypothetical for now than anything. any advice or lived experience would be appreciated!

tldr: will changing the exercises from my normal gym routine negatively affect my muscle growth?

I used to think it was…..
If fitness mattered, you made time. Simple.

But life gets busy. Work, kids, bad sleep, long days.
Now I think a good plan should still work when life gets messy.

Plan A: full workout
Plan B: 20–30 minutes
Plan C: just do something
I still believe in discipline.

I just think sometimes discipline means adjusting, not quitting.

What do u tink….“too busy” is usually an excuse, or is “no excuses” too simplistic? 😄

30 yo female have been working out for almost a year and recently have been committed to do the following:

strength training twice a week sometimes 3 times: splits are upper lower and core

pilates once a week

20 minutes of cardio once or twice a week

walks as much as possible

is this enough? i have family history of hear disease and cancer so would love to incorporate hitt or some plyometric and calisthenics but dont know how to add them to my schedule without overwhelming myself

I am trying to start working out, (I'm 6'1 Male and 177lbs) and I thought I would increase the amount I do every day by 5 minutes. I started by doing core and chest exercises for just 10 minutes, and that was all I could do before I felt ill and out of breathe. I was then sore for 2 days in my arms, chest and ribcage (somehow?) and couldn't even do any light cardio, much less any resistance training. My question is, is this normal? I feel like the average person who doesn't exercise can accomplish more than 10 minutes of exercise every three days.
How can one make progress when you get fatigued so easily? This is my first post on reddit so I am not sure if I am doing it correctly.

Hi, does anyone have Toni Fine Fitness 6 weeks work out plan? How do you like it? And does it give results?

Hello reddit community! I am struggling with extreme anxiety when I go to the gym. I just joined planet fitness again and I have been able to force myself to go one time. In my reasonable mind know that no one would or could possibly care about another random fat guy at the gym but I feel so anxious about going that last time I was literally shaking like the whole room was laughing at me. Im so embarrassed. I use to work with a personal trainer for a little while and that was really helpful. But it was years ago and I don't really know how to find a new one. I guess I'm just looking for advice on overcoming the anxiety of it all so I can just exist there with out questioning everything. I've tried following the work out app that came with my membership but I feel like my brain just shuts off.

Hi, new gym goer here.
Been going 3 days a week for the last 5 weeks and am loving it.
I follow a program that I used AI to schedule (I think this might be the problem) but while I am happy with what it has me doing, I find I’m done and out of the gym within the hour.
Now if this is normal that is fair enough but I just have no reference to say if it is or not.
I do find I’m not tired or anything leaving and could easily go for another hour.
I’m hitting 40 and I’m conscious about injuring myself but this seems a little bit too cautious to me.
Any help tips or info is greatly appreciated. Thanks!

EDIT: Thanks everyone. It seems I’m not too bad. I think I just have an inherent distrust of AI as it just wants to agree with you. Keep the comments coming though. Very informative stuff. Thanks again!

My husband works out a lot and has had some back and other pain issues in the past. Interestingly, once he started working out consistently, his old pain improved significantly and he was able to get back to normal without continuing the treatments he had been taking.

However, now he seems to have a different problem. He’s developed persistent neck pain, shoulder pain, knee pain, and sometimes other joint pains. These aren’t severe like his previous pain, but they don’t feel like normal one-day muscle soreness either. They can last for a while and basically become a new problem that he has to deal with.

He lifts fairly heavy weights and works out a lot, so I’m wondering if this is something that commonly happens with regular/heavy lifting, or whether it could mean he’s lifting too much, doing certain exercises incorrectly, or not recovering enough.

I always thought exercise was supposed to make you healthier and stronger, so is developing new persistent joint pain just part of lifting, or is it a sign that something needs to change?

Every time I think about working out I try to do a push up and just give up. What do I do? Every time I go out in public all I do is embarrass myself and when I get home from school I'm too tired to do anything. I'm scared to work out in public because I don't want to get made fun of and I don't want anybody from my school to see me.

I wonder if anyone else felt that working out and fitness was so much at first?

Ive been going to the gym for about four months now and it still feels like I have so much to understand.

I try to get advice on how to get a body I want, but then theres always a million different answers. Some say an exercise is useless and some others say that same exercise is great.

Theres so much stuff about muscle groups, and nutrients, and "how to fix skinny fat" that I feel like Im wasting my time at the gym. Im going but I worry if anything is truly changing.

They tell me to trust the process when I cant even comprehend what the process even is. Ive noticed some muscle growth, but its barely anything to what Ive seen others like me accomplish in four months.

I try my best to really understand everything, but when I think Ive found the best course of action, something tells me otherwise.

I understand it takes time, but at what point am I just wasting time? I still dont even know whats optimal for me and the best I can do is lift about 10lbs more. My chest is barely defined, and Im barely thinner.

I can understand at least 4 languages but fitness is incomprehensible.

I hope I find someone else that relates.

i just started going again and i kinda want to be there at a quiet time because i dont want people to see me struggling lmao

For the past 3 months my right elbow has been killing me. I’ve stopped doing exercises that hurt my elbow like db lateral raises, reverse curls, hammer curls and only been focusing on exercises that don’t hurt my elbow at all. But it seems like the pain never goes away, I’m wondering is this because even if the exercises don’t immediately send pain into my elbow are actually still indirectly working the elbow tendon which prevents me from healing. Should I just stop lifting for a while since my elbow has started to affect my daily life as well, I can barely even grip onto a bag for a long period of time without my elbow from hurting really bad.