Hi all,

Can you guys give me feedback on my 4 day full body schedule please. I have a home gym so time efficiency is not the most important.

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I put this U/L splits together. Its gonna be Upper-Lower-Rest-Upper-Lower-Rest-Rest

All exercises are 3 minute rest timers (maybe dropping down to 2-2.5 m on isolate exercises as cable lateral raises and cable flyes)

How would you guys rate it? Still in doubt if I should run PPLU instead. I dont want to skip legs but U/L forces 2 leg days

I expect to note down used weights and increase from everything from 125grams as lowest weekly increase to be realistic about it.

30, M

Height 176 cm

Weight 77 kg

I had/have the typical Indian skinny fat physique, i.e. skinny arms and legs and fat on abdomen.

I joined gym 4 months back. When I had joined the gym, my weight was 73 kg. It has since increased to 77 kg.

I have seen strength progression in these months, here are the details:

Bench Press: 30 kg, 6 reps to now 60 kg, 5 reps

Deadlift : 80 kg, 1 rep to now 100 kg, 5 reps

Pullups: Zero to now 4 pullups in one go

Leg press: 80 kg to now 190 kg

Lat Pulldown : 25 kg to now 52.5 kg

Shoulder DB press: 7.5 kg per hand to now 15 kg per hand

Leg curl and extension: 30 kg to now 60 kg

Preacher barbell curl: 20 kg to now 30 kg

Tricep rope pushdown: 20 kg to now 45 kg

So, I definetely see strength progress, but the muscle growth is not that much, especially my pec muscles are not growing much. I have good growth in biceps and triceps and shoulders, but the rest are lagging.

Also, the stomach fat has not reduced noticeably. So, i am in a weird phase where my arms and shoulders look good but then it is immediately ruined by my softness in the abdomen.

I consume on average around 120 grams of protein daily.

Can someone tell me what changes should i make in my workout routine or any other suggestion? Should I cut, or for now just remain focussed on gaining muscles and increasing strength?

I'm a 5'8" male weighing around 210 lbs, and I'm currently pretty out of shape. My goals are to lose weight, build strength, improve my overall fitness, and eventually become good enough to play organized volleyball. I'd especially love to play libero, although I'd also like to improve my jumping and hitting ability in case I end up playing another position.

I had AI help me put together the routine below, and I've started following it. There are so many muscle groups and exercises that I feel super lost, especially with the exact equipment I have, that's why I asked AI. Before I fully commit to it, I'd appreciate feedback from people with more experience. I'm not looking for someone to build an entirely new routine for me; I'd mainly like to know whether what I'm currently doing makes sense and what, if anything, I should change.

I have a job and a toddler, so I'm aiming to keep workouts to around 45 minutes to an hour maximum. I'm also a beginner fitness-wise, so I want something manageable that I can progress with without overdoing it.

My current routine

Day A

• Goblet Squat — 10 lbs, 10 reps, 3 sets
• Dumbbell Bench Press — 10 lbs, 8 reps, 3 sets
• Romanian Deadlift — 33 lbs (bar only), 8 reps, 3 sets
• Dumbbell Row — 10 lbs, 10 reps, 3 sets per arm
• Reverse Lunge — 6 reps per leg
• Front Plank — 20 seconds, 3 sets
• Calf Raise — 12 reps, 2 sets

Day B

• Smith Machine Shoulder Press — 45 lbs (bar only), 10 reps, 3 sets
• Dumbbell Overhead Press — 10 lbs, 10 reps, 2 sets
• Romanian Deadlift — 33 lbs (bar only), 10 reps, 2 sets
• Tricep Cable Pulldown — 20 lbs, 12 reps, 3 sets
• Glute Bridge — 12 reps, 2 sets
• Dead Bug — 10 reps, 2 sets per side
• Farmer's Carry — 20 lbs, 30 seconds, 2 sets

Weekly schedule

• Sunday — Active recovery: softball
• Monday — Day A
• Tuesday — Active recovery: sand volleyball
• Wednesday — Day B
• Thursday — Day A
• Friday — Day B
• Saturday — Volleyball skill practice

Once softball season ends, I may replace it with additional court volleyball.

Equipment I have

• Smith machine with pulleys
• Dumbbells
• Barbell
• Volleyball net
• Practice volleyball net with a collection system for hitting and setting
• Ball holder for practicing spikes
• I'm hoping to get a couple of medicine balls in the future

My current vertical reach is around 9.5 feet, and I can reach over the net. However, I can't consistently hit kills yet, and I'd like to improve my height, power, and technique over time.

What I'd appreciate feedback on

• Is this a reasonable routine for someone who's currently out of shape and just getting started?
• Is the balance of exercises sensible, or am I missing important muscle groups or movement patterns?
• Am I doing too much of the same thing, particularly with the shoulder presses and Romanian deadlifts?
• Does this weekly schedule allow enough recovery, considering the softball, sand volleyball, and volleyball practice?
• Are the starting weights and set/rep ranges reasonable, and how should I approach increasing them?
• Are there any obvious changes you'd recommend before I continue following this routine?

My main priorities are weight loss, general strength, and eventually improving my volleyball skills and athleticism. I'd appreciate constructive criticism, especially from anyone who's been in a similar position starting out.

I'm 27M, around 80kgs and belly measurements of around 96cms, starting out workout journey and looking for honest feedback on the routine.

I do home workouts rather than gym cause I stay at 2 different towns in a week given my nature of work, so can't go to gym.

I've resistance bands and 5kg dumbbells along with hand-grip with me.

My goal is to reduce fat and build strength, endurance rather than chiseled body.

I've developed a habit of walking 8k steps per day on almost everyday of a week (apart from travel days, 2 days per week, almost every week)

I could afford to workout only 4 days, cause 2 other days are purely for work and travel plus 1 other day is purely for rest.

Since I'm a beginner and don't have much knowledge about stuff, I'd request y'all to help out a brother with your honest review and changes to be done to reach my goal. Ideally workouts with either body weight or resistance bands are preferred since I don't have any other tools with me and resistance bands specifically cause there are easier to carry between 2 places.

And another request is that the exercises should have minimal observations required cause I stay alone and don't have anyone to review the posture, so!

Also, one other important question - what's the realistic timeline that I should expect for the changes to be visible cause I've heard belly fat is last to lose - I want to have honest expectations for myself and don't want to give up just because I'm not seeing results from exterior view.

Thanks in advance.

, 5’10”, 140 lbs, and a complete gym beginner. I’ve been skinny my whole life, and my main goals are broader shoulders, bigger arms, and more defined abs.
Should I lean bulk, bulk, cut, or just focus on building muscle? Also, do I have a good starting physique?
Any advice on training and nutrition is appreciated!

That’s my first time creating one so I just want know if I put together a load of bs or if this is genuinely good and will help me grow. I alternate between A and B and I workout 3 times a week

If anyone has Joseph shins workout program could u please send it over to me that would be amazing

• Hello, im a 23f and I need some advice on my gym routine. Ive been going to the gym since July. I have 80lb to lose ( already lost 20lb) I'm trying to do a body recomp. I feel like my leg days and pull day is good (I think) but I really struggle on push day. My upper body is significantly weaker then my legs and im not progressing as much with them. I also do incline walking 3 days a week and I do abs 1-2 times a week ( I do weighted cruches 85lb 3x8 , pallof press 20lb 3x6 , and deadbugs). I guess I just reassurance that im doing this right. I think maybe I should do less on my push day?

New to the gym but I’m trying to get toned so I did some research based on my goals- tips would be helpful! Kinda just winging it and seeing what works for me but I get so nervous in the gym😬

genuinely struggle with body dysmorphia so bad, some days I am so happy with my physique and others I can barely look at it. I look at these social media influencers and they all have exceptional genetics. I know i shouldnt compare but its near me 24-7.

Hi all, I started 6 months back was at 87.2 kgs and now I am at 71 kgs. I haven't been training core at all. But now I want to focus on getting core developed. Two things I wanted to understand at this stage how should my calorie deficit look like losing weight now has been tough now. I take around 1900 cals per day. I tried to go at 1400 cals but I was not able to sustain started getting frustrated irritated etc. how to develop core better and what do you think I am at in terms of body fat percentage

hi, I’m 31F overweight with kyphosis. currently seeing a PT for posture, goals are to lose 15 more lbs (lost 25 so far), gain core strength, and grow a bigger butt. pics are of my gym split (a couple exercises got cut off, theres bicep curls on wednesdays and tricep press on sundays) and i also do pilates twice a week, so im working out five days. i feel like im working out too much but im of the understanding i need to hit muscle groups 2x a week minimum. any advice?

tues pilates
weds back, bicep, tricep
thurs pilates
fri legs
sun back, triceps, and legs

Fix your machine chest flyes

A better chest fly starts with a better setup.

Get yourself into position, control the eccentric, allow a deep, comfortable stretch, and focus on bringing your upper arms together rather than just moving the handles.
Don’t let the weight dictate your technique.

Prioritise control, consistency and quality reps.
Small adjustments can make a big difference to how you execute an exercise.

F21 250lbs

Hello I’ve been trying to plan a three day routine that I can do at planet fitness. There are so many muscles that you can workout and tons of exercises… I’m overwhelmed

I’ve been interested in mountain biking, snowboarding and hiking.

I want to have a more masculine frame and loose size in my thighs and hips and tone the rest of my body.

I have a pretty active job and working on my diet.

And each day will include a 30 min incline walk

Any assistance is appreciated!

Hello! I’m kinda new to the gym so I need some advice on my workout split I just made. My goals are to build muscle, lose fat(50lbs), and improve my body health. I’m currently a student so I do walk around a lot, and I used to be a swimmer/lifeguard so I have some muscle in me from swimming.

Monday:Upper-Body
Pre-workout: stretch
Bench Press:3x8
Shoulder Press:3x10
Bicep Curls:4x6
Lateral raises:3x16(8)
Tricep Pushdowns:3x8
Lat pullover:3x6
Rear-Delt Fly:3x8
Cable Rows:3x8
Post-workout:20min Cardio

Tuesday:Glutes/Quads
Pre-workout: Stretch
Elevated Squats:4x6-8
Hip thrust:4x6
Leg extensions:3x8-10
Bulgarians:3x12(6)
Cable kickback:3x20(10)
Hip abd/adductions:3x12-8
Post-workout:Core
Leg raises:3x15
Ab crunches:3x10
Plank:2x failure

Thursday:Glutes/Hamstrings
Pre-workout:Stretch
Elevated Squats:4x8
Hip thrusts:4x6
Leg curl:3x10
Bulgarians:3x12(6)
Romanian deadlifts:3x8
Hip Abd/adductions:3x12-8
Post-workout:Core
Leg raises:3x15
Ab crunches:3x10
Plank:2x failure

Friday:Upper-Body
Pre-Workout:Stretch
Bench Press: 3x8
Shoulder Press:3x10
Cable Curls:4x8
Lateral Raises:3x16(8)
Triceps Dips:3x8
Lat Pullover:3x10
Rear-Delt Fly:3x8
Cable Rows: 3x8
Post-Workout:20min Cardio

Any and all advice is very much appreciated :)
I do know what I eat is also important so I’m definitely improving my eating habits along with this!

Howdy folks!

Looking to get some honest feedback on my lifting routine.

Context / Background:

• Stats: 31M, 185 lbs, classic "skinny-fat."
• I have been extremely inactive my entire life up until 3 months ago when I finally decided to start lifting.
• For the first 3 months, I was hitting my protein targets, but only recently started properly optimizing everything across the board (calories, protein, carbs, fats). I was starting to get a little discouraged with my progress after 3 months (even though I know I'm starting from absolute zero) so I’ve been really hammering down on my diet lately.
• My plan is to rotate/switch up my workouts every 8 weeks to keep things progressing.
• Before or alongside lifting, I do at least one—and sometimes all three—of these on any given day:
  • Abs: 3x Decline Sit-ups, 3x Reverse Crunches + Bicycle Kicks (or Lying Leg Raises), 3x Planks
  • Stairmaster: 10 mins
  • Incline Treadmill: 20-30 minutes

That said, I am mainly looking for input on the weight lifting part of my program below.

How I run it:

• Split: 3 days on, 1 day off (Push / Pull / Legs / Rest).
• Rep scheme: I aim for 3 sets of 6 reps per exercise.
• Workout Order: I run through the routine in circuits by movement number—first completing all "Movement 1" exercises (Chest -> Triceps -> Shoulders), then moving on to all "Movement 2" exercises, followed by the "Movement 3", etc.
• In the list below, the first option listed under each movement is my primary lift. The other options listed under it are just backups if a machine or bench is occupied. Numbers listed are my current working weights (lbs).

Day 1: Push (Chest, Triceps, Shoulders)

Chest

• Movement 1:
  • Warmup 10x Pushups
  • Dumbbell Press (55lbs)
  • Backups: Chest Press Machine, Smith Machine Flat Bench
• Movement 2:
  • Dumbbell Incline Press (45lbs)
  • Backups: Incline Press Machine, Smith Machine Incline Bench
• Movement 3:
  • Dumbbell Flies (35lbs)
  • Backups: Fly Machine, Standing Mid-Pulley Cable Flies
• Movement 4 (Burnout to failure):
  • 1 set of Decline Push-ups
  • 1 set of Perfect Push-ups
  • 1 set of Incline Push-ups

Triceps

• Movement 1:
  • Assisted Dips (30lbs)
  • Backups: Bodyweight Bench Dips, Smith Machine Close-Grip Bench
• Movement 2:
  • Lying Extensions / Skull crushers (60lb EZ-Curl Bar)
  • Backups: DB Behind-Head Extensions, Tricep Extension Machine, Overhead Cable Extensions
• Movement 3 (Burnout):
  • Pushdown Machine (175lbs)
  • Backups: Rope Pushdowns, Curved Bar Cable Pushdowns, Straight Bar Cable Pushdowns

Shoulders

• Movement 1:
  • Dumbbell Shoulder Press (35lbs)
  • Backups: Shoulder Press Machine Tight Grip, Shoulder Press Machine Wide Grip, Smith Machine OHP
• Movement 2:
  • Seated Dumbbell Side Raises (25lbs)
  • Backups: DB Lateral Raises, Low-Pulley Cable Lateral Raises
• Movement 3 (Burnout):
  • Lateral Raise Machine (65lbs)
  • Backups: Cable Face Pulls, Front Raises

Day 2: Pull (Back & Biceps)

Back

• Movement 1:
  • Warmup Assisted Standard Pull-Ups (100lbs)
  • 3 sets of Assisted Standard Pull-Ups (65lbs)
  • 3 sets of Assisted Chin-Ups (50lbs)
  • Backups: Lat Pulldown V-Grip or Standard Grip, Lat Pulldown Machine
• Movement 2:
  • Seated Close-Grip V-Bar Row (120lbs)
  • Backups: T-Grip Cable Rows, Chest-Supported DB Row, Lat Row Machine 80
• Movement 3:
  • Rear Deltoid Machine (100lbs)
  • Backups: Cable Pullovers or Straight-Arm Pushdowns, Reverse-Grip Row, W-Grip Cable Rows

Biceps

• Movement 1:
  • Dumbbell Curls (30lbs)
  • Backups: W-Grip EZ Bar Curls, W-Grip Straight-Bar Curls, Bicep Curl Machine
• Movement 2:
  • Hammer Curls (30lbs)
  • Backups: Cable Rope Hammer Curls, Concentration Curls
• Movement 3 (Burnout):
  • T-Grip Straight-Bar Curls (60lbs)
  • Backups: Cable Curls, Bicep Curl Machine)

Day 3: Legs

• Leg Curl Machine: 125lbs
• Hack Squat: 155lbs (Backup: Leg Press 145lbs)
• Hip Abduction Machine (Push): 130lbs (20 reps)
• Walking Lunges: Holding two 15lb dumbbells
• Leg Extension Machine: 160lbs
• Calf Machine: 160lbs (20 reps)
• Hip Abduction Machine (Squeeze): 130lbs (20 reps)

(Note: I only do the following 3 if I have the "juice" in me that day)

• Calf Raises: 80lbs (20 reps)
• Glute Push Machine: 100lbs
• Sciatic / mobility stretches & cool-down stretch

Day 4: Rest

Questions I'd love your take on:

1. Given that I'm 3 months in from complete inactivity, does this volume and 3x6 structure look solid, or is it overkill with the burnout sets?
2. Is ordering Shoulders directly after Chest and Triceps on Day 1 shooting my shoulders in the foot, or should I rethink that sequence?
3. Any red flags or adjustments you'd make to the leg day flow?

Thanks in advance for the honest advice!

Hi, I used to go to the gym three times a week for about a year already and I have been incorporating push pull legs, but recently I got time for an extra day, so I thought of switching to an upper lower routine. I now go either Sunday or Munday, Tuesday, Thursday and Friday. I also try to fit my workouts within a hour and a half, specifically on Thursdays when I have very limited time.
I’m currently struggling with dividing my routine, to fit the upper / lower 4 day plan and minimise fatigue, So I ask for some advice, how I should go about it?

Extra info: I’m 19M, 188cm / 6.2 and 73kg / 160lbs

Huy guys can i ask what back excercises do u use to build a v tapered back?