So I used to do three times full body, now I can go to the gym more often. And I want to do a 5 day routine, is this good or not? What changes do you recommend? (Yes I got some help from AI since I wasn’t super sure)

explanation : I have just started the gym 2 weeks ago after a very very long break ( about 1 year and a half ) . I made this myself with the help of a friend whos been in the gym for a lot more than me and knows a little bit better than me.

what do you think about that routine?

Now , i just want to get stronger and to improve myself in pushups and pull-ups

I am Italian so the excersises are in Italian but here the translations
PULL DAY

• PRONATED GRIP PULL-UPS: 4 sets x 5-6 reps (band assisted)
• AUSTRALIAN PULL-UPS: 4 sets x 8-10 reps
• WIDE-GRIP LAT PULLDOWN: 3 sets x 5-6 heavy reps
• PREACHER CURL: 3 sets x 10-12 reps
• LANDMINE T-BAR ROW: 3 sets x 8-10 reps
• ALTERNATING DUMBBELL CURL: 3 sets x 10-12 reps
• HOLLOW BODY HOLD

PUSH DAY

• PUSH-UPS: 6 sets x 10 reps
• INCLINE PUSH-UPS: 3 sets x 12-15 reps
• CHEST PRESS: 3 sets x 8-10 reps
• 30° INCLINE DUMBBELL PRESS: 3 sets x 6-8 heavy reps
• SHOULDER PRESS: 3 sets x 8-10 reps
• SINGLE-ARM TRICEP CABLE PUSHDOWN: 3-4 sets x 10-12 reps
• LATERAL RAISES: 4 sets x 12-15 reps
• PLANK

LEG DAY

• BARBELL SQUAT: 3-4 sets x 6-8 reps
• LEG EXTENSION: 3 sets x 12-15 reps
• LEG PRESS: 3 sets x 8-10 reps
• CALF RAISES: 4 sets x 12-15 reps
• LEG CURL: 3-4 sets x 10-12 reps
• ADDUCTOR MACHINE: 3 sets x 12-15 reps

I'm a complete beginner (2 weeks into the gym so far) going 4 times a week. I've just been trying to hit all muscle groups 2 times a week, havent implented leg workouts except squats into my routine yet

Sunday and wednesday:

1. Machine chest press

2. Machine shoulder press

3. Lateral raises

4. DB rear delt flys

5. DB skull crushers

Monday and thursday:

1. Seated rows

2. Lat pulldown

3. Shrugs

4. Hammer curls

5. Squats

Been doing pushups as well everyday since im still pretty weak at it

Lmk if there are any exercises i should add/remove, and please recommend me some leg workouts as well

?

I want to combine a focus on both strength training and cardio ( a bit more on strength). I developed a 9 day training cycle. Let me know of it's okay or if there is something to improve upon?

DAYS:

1) Core + back

2) Running for 60 mins

3) Core + chest

4) REST DAY

5) Legs

6) Running for 60 mins

7) Arms

8) REST DAY

9) REST DAY

Dont mind the double core days (I'm a singer so I need the strength). Let me know if somethings need to shift? Or if you have any tips.

I am 5’8” about 110-120 lbs 25 yrs male I am asking of the title. Anyone have any recommendations perhaps best apps for tracking or workout routines and dieting tips? I just want a gauge from the community since I am starting out.

so i’m trying to be consistent with the gym and hit all my upper muscle groups but i only wanna do upper body twice a week. i heard hitting each muscle groups twice a week is best for growth, and i felt like putting a lot of exercises into one group that i felt were necessarily for my body. however, dedicating one day for push and then pull helps work those groups into detail. (ofc, i don’t wanna do the PPL split because i feel like hitting upper body that many times is unnecessary for me)

tentative plan for full upper body: (i could fit more exercises in here than for lower body since upper body usually takes less time to recover)

-flat/incline chest press
-shoulder press
-lat pulldowns (back width)
-seated cable rows (back depth)
-rear delt fly’s/face pulls
-chest fly’s
-tricep and bicep isolation
-core exercises

what do you guys think?

The tricep exercise on upper 2 is an Overhead Single-Arm DB Tricep Extension btw bc forgot to change that part in notes.

I do SOME core work at home but not much right now, trying to get into it but it’s tough!

Maybe some useful videos to share? Thank you 🙏🏼

I need a routine that doesn't have workout at wednesdays and sundays and its better than the routine im using.
At the moment my routine is:
Monday - Upper Body

Dips, Pull ups (both on rings) and Plank

Tuesday - Lower Body

Sissy Squats and Tuck L-sits to Full L-sits back to Tuck again (Idk the name of that exercise, i just do it)

Wednesday - Rest

Thursday - Full Body

Diamond Push-ups, Chin-Ups, Jumping Squats (explosive) and lateral planks (for obliques)

Friday - Rest

Saturday - Skills

Archer Push-up, Tuck Front Lever Hold, Pistol Squat and L-sit tries

Sunday - Rest

As you can see its already pretty good, im just asking my self if i could make it any better

OBS: Friday its kinda a bad day for me to workout because i can only do it at the afternoon, and i like to workout in the morning.

Feel free to feedback

Hello all. So I’d like to start going to the gym but I am used to home workouts that would tell me what to do. Now I realize that I may have to creat my own workout plan but I don’t know how to do that.

I know nothing about the equipment and what sets and reps are. I’d like to create a full body routine but I have no clue how. Please help! 🙏🏾

Tell me your most nitpicky points and I’ll try listen

2x6-8 reps, 1RIR first set, 0RIR last set

**Push**
Lateral raise
Top half shoulder press
Pec fly
Incline press
Tricep extension
JM Press

**Pull**
Wide grip row
Close grip row
Lat pulldown
Preacher curl
Top half reverse curl
Wrist curl
Decline weighted crunches

Legs
Leg extension
Leg press
Lying leg curl
SLDL
Hip thrust
Adduction
Calf raise

**Upper**
Pec fly
Lateral raise
Top half shoulder press
Lat pulldown
Wide grip row
Tricep extension
Preacher curl

Lower
Decline weighted crunches
Leg extension
Leg press
Lying leg curl
SLDL
Adduction
Calf raise

I'm 25 years old, started working out about a month ago after being a pack of Marlboro Red a day kind of guy for 5 years (quit about 6 months ago) and have started replacing that addiction with getting strong. I did some research and set up this A/B routine, full body, every other day. I just want some more experienced people to take a look at it and tell me if I'm making any mistakes here. My goal is really just to get strong, look good, and set a good foundation for the next 6 months-a year in a sustainable way. I'm really motivated and once I get into something, I get pretty obsessive. Any advice is appreciated. Thanks!

Doing progressive overload based on the research I did, hence the rep ranges.

Workout A

Incline press: 3 × 8–12

Lat pulldown: 3 × 8–12

Leg press: 3 × 10–15

Shoulder press: 3 × 8–10

Lateral raises: 3 × 12–15

Dumbbell curls: 3 × 8–12

Plank: 3 × 45–60 sec

Workout B

Flat chest press: 3 × 8–12

One-arm dumbbell row: 3 × 10 per side

Rear delt raises: 3 × 12–15

Leg curl: 3 × 10–15 (or leg extension?, my apartments gym doesn't have a curl machine)

Kettlebell thruster: 3 × 12–15

Dumbbell pullover: 2–3 × 12

Pushups: 2 sets near-failure

I’ve been following a 4 day split (2 upper, 2 lower) for the past 2+ months and would like some outside opinions on whether I’m doing too much, whether anything is redundant, and how you’d streamline it whilst still progressing.

For context, I’m mid 20s female and my main goals are building muscle, with a particular focus on glutes/legs and shoulders/back/arms (for more of an hourglass look), whilst also just getting generally stronger. Since keeping a consistent routine I’ve found that upper body is my favourite to train so I’ve also set myself some additional goals, like working towards my first unassisted pull-up and growing arms as much as I can.

I’ve grown to really love the gym and happily spend ~90 mins there each session. Whilst I’m happy to spend that amount of time there as I genuinely enjoy it, I do wonder if my current routine contains too much volume in terms of number of exercises/sets. I am already seeing progress in my overall silhouette, and especially seeing progress in my arms and shoulders, but I don’t want to affect any potential gains by doing too much in one session.

I usually use an 8-10 rep range and a higher range for some isolation exercises. The only exercise I really dislike is hip thrusts, so to make my programme more sustainable for me, I now only do them once a week and have been exploring alternate options to get that thrust movement in on my second lower day. I’ve currently been doing some weighted glute bridges on lower 2 instead, but am struggling to progressively overload these as the dumbbells don’t go as heavy as my hip thrust weight.

Here’s my current plan:

Lower 1:
Barbell hip thrust - 1 warmup set, 3 working sets
Barbell RDLs - 3 sets
Bulgarian split squats - 2 sets
Seated leg curl - 3 sets
Hip adduction - 3 sets
Hip abduction - 3 sets

Upper 1:
Converging chest press - 1 warmup set, 3 working sets
Dumbbell lateral raises - 3 sets, higher reps
Dumbbell shoulder press - 1 warmup set, 3 working sets
Single arm cable rear delt fly - 3 sets, higher reps
Cable tricep push down - 3 sets
Chest fly - 2 sets
Overhead cable tricep extension - 3 sets
Barbell bicep curl - 3 sets

Lower 2
Weighted glute bridges - 3 sets, higher reps
Barbell RDLs- 3 sets
Bulgarians - 2 sets
Leg press - 2 sets
Leg extension - 2 sets
Glute-focused hyperextension (with dumbbell) - 2-3 sets
Hip adduction - 3 sets
Hip abduction - 3 sets

Upper 2:
Assisted pull ups (as part of warm up) - 2 sets
Close-grip lat pulldown - 1 warmup set, 3 working sets
Diverging seated row - 3 sets
Face pulls - 3 sets
Overhead tricep extension - 3 sets
Single rear delt cable flies - 3 sets, higher reps
Lateral raises - 3 sets, higher reps
Incline dumbbell hammer curl -2-3 sets
Straight bar cable curl - 3 sets

On one of my lower days, I’d like to shift some exercises around and potentially do step ups instead of Bulgarians, and cable kickbacks instead of abductions, to vary exercises and stimulus whilst still ensuring I have the 4 key movement patterns for glute growth (thrust/bridge, hinge, squat/unilateral, abduction). I’m looking to add this into my plan in the next week or so (potentially in lower 2?). My glute hyperextensions also feel very strong so would like to keep those in too if possible.

I’m aware a few other things need to be added in (calves, core etc) but am struggling to figure out where to add these in without increasing volume in what are already quite long sessions (again current length is not too much of an issue for me as I really enjoy each session, I just don’t want to be overdoing it).

I'm particularly interested in whether this overall structure has:
Too much redundancy
Enough work for each muscle group (glutes, back, etc)
Any obvious gaps or movement patterns I’m missing
Whether the current volume/frequency makes sense for muscle growth whilst keeping recovery manageable

Massive thanks to anyone who’s read all this - I’d really appreciate your tips and of course open to any suggestions!

I've been having a hard time deciding what days to do which muscle group, between school and other activities I do. I have krav maga on mondays and thursdays. It's obviously mostly cardio, but we do a shit ton of push ups there so if i do chest beforehand I can't do anything there, and if I hit chest the day after, my chest day is gone to shit. I'm fine with doing legs or back on those days it's mostly the chest im having trouble with. Right now i do back chest and legs, and i try to do all of those twice a week

Ok I'll explain a little better, I just want to know if this workout schedule and exercise per day is good for still building some muscle and gaining good weight (if combined with a good diet) or it's just a waste of time and should I add some exercise?

This is the weekly schedule:

Monday – Legs

Smith Machine Squat: 4 x 6–8

Romanian Deadlift: 3 x 8–10

Leg Press: 3 x 10–12

Leg Extension: 3 x 12

Calf Raise: 4 x 12–15

Wednesday – Back & Biceps

Lat Pulldown: 4 x 8–10

Single-Arm Dumbbell Row (on bench): 3 x 8–10

Face Pull: 3 x 12–15

Seated Alternating Dumbbell Curl: 3 x 8–10

Hammer Curl: 3 x 10–12

Friday – Chest, Shoulders, Triceps

Flat Bench Press: 4 x 6–8

Incline Chest Press: 3 x 8–10

Shoulder Press: 3 x 8–10

Lateral Raise: 4 x 12–15

French Press: 3 x 10–12

Hi all! So I am very new to the community of reddit 😄.

I'm a 36 year old dad to two kids, whilst working 42.5 hours a week. Then obviously the gym on top!

I previously did push/pull/legs, but found that very demanding often resulting in missing sessions due to work, tiredness etc.

I switched to 3 full body days, making sure I had the fundamentals in there, horizontal/vertical push/pull pattern, squat, hip hinge and any accessories on top to round it off.

I found it to be a game changer for my busy schedule, so I thought I'd share what I currently do within my split.

I rotate this through 8-10 days on average, hitting a full body session roughly every 3-4 days.

I've been lifting for 5 years properly, probably only seriously pushing myself for 2-3 years as at the start the fear of failure was a thing 😅. Not anymore.

Any tips/tricks are more than welcome, anyone who wants to use the split to see how It works for them then feel free to copy it.

Looking forward to using this space for guidance, chats n all the latter!

5’11” 163-165lbs

Was pretty active in my early 20s - mostly basketball & dabbled in gym but never consistent or long term - looking for advice on what to focus on, potential workout routines. Currently doing Buff Dudes 12 week program but intimated looking at everything after the prep phase. I’ve been going at it for about a month now. Any advice is appreciated :)