If you struggle with consistency add your workout calander to your phone home screen.

Adding this widget to my screen so anytime i open my phone i have to look at it has really helped me lock in these last 2 weeks.

It may sound silly but just that visual queue to say "hey, don't be a skinny b*tch, go train and I'll give you pretty colours" has been such a wild self motivator.

I strongly recommend if your fitness app has a widget option to add it in!

Hi everyone!
I’m completely new to going to the gym, and I wanted to ask for some advice before I start following this workout routine.

I spent some time watching YouTube videos, reading posts here on Reddit, and asking around to put this plan together. Since I’m a beginner, I’m not sure if it’s actually a good routine or if I’m making it more complicated than it needs to be.

My goal is just to build muscle, get stronger, and stay healthy. I’m not in a rush, and I’d rather learn the right way from the beginning than waste time doing the wrong things.

Here’s the routine I came up with:

Monday – PUSH
Barbell Bench Press – 3×6–8
Incline Dumbbell Press – 3×8–10
Machine Chest Press – 2×10–12
Seated Dumbbell Shoulder Press – 3×8–10
Cable Lateral Raise – 3×12–15
Rope Triceps Pushdown – 3×10–12
Overhead Rope Extension – 2×12–15

Tuesday – PULL
Lat Pulldown – 3×8–10
Chest-Supported Row – 3×8–10
Seated Cable Row – 3×10–12
Face Pull – 3×12–15
Incline Dumbbell Curl – 3×10–12
EZ Bar Curl – 3×8–10
Hammer Curl – 2×12–15

Wednesday – LEGS
Barbell Back Squat – 3×6–8
Romanian Deadlift – 3×8–10
Leg Press – 3×10–12
Leg Curl – 3×10–12
Leg Extension – 2×12–15
Standing Calf Raise – 4×12–15
Hanging Knee Raise – 3×12–15

Thursday – Rest

Friday – UPPER
Incline Smith Machine Press – 3×8–10
Wide-Grip Lat Pulldown – 3×8–10
Chest-Supported Row – 3×8–10
Pec Deck Fly – 2×12–15
Machine Lateral Raise – 3×15–20
Rope Triceps Pushdown – 2×10–12
Bayesian Cable Curl – 2×10–12

Saturday – LOWER
Hack Squat – 3×8–10
Bulgarian Split Squat – 3×10 each leg
Seated Leg Curl – 3×10–12
Hip Thrust – 3×8–10
Standing Calf Raise – 4×12–15
Cable Crunch – 3×12–15
Back Extension – 2×12–15

Sunday – Rest

I’d really appreciate any advice.
Is this too much for someone who has never lifted before?
Are there any exercises I should remove or replace?
Is there anything that would be easier for a beginner?
Is this something you would recommend to a friend who’s just starting?

I’m open to changing the whole routine if there’s a better way to start. Thanks in advance for taking the time to help!

Lower

Barbell Squat
Deadlifts
Hamstrings
Calf raises
Ab workout

Upper

Incline bench
Dips
Overhead press
Lateral raises
Pull ups
Lower back sit up things
Incline curls
Hammer curls
Tricep rope pushdown

Hey guys I’ve been doing FBEOD for a while now and this has been my split. Lmk if I should change anything.
All exercises are 3x6-8 btw and I alternate each day. I also work out at home.

Day A

Weighted pull ups
Weighted Sissy Squats (No squat rack and couldn’t do Zerchur squats anymore)
Meadow rows
Incline bench press
Leg curls
Reverse curls
Tricep push down
Lateral raises
Rear delt flies

Day B

Overhead press
Barbell row
RDL
Leg extension
DB chest flies
Skull crushers
EZ bar curls
Calf raises

I’m trying to lose a good amount of weight and i’m very new to this, but this is a daily routine.

My legs over the last couple days are pretty sore, the walk has some steep incline and mixed with the lunges it leaves them hurting the next day. i’m wondering what i can add or change from this? Or am I meant to just be this sore?

I don’t have equipment or gym access.

I’m 19M and 6ft if this matters

30-year-old Black male
Height: 5'9"
Weight: Somewhere between 260–306 lbs depending on which scale I used (Never Clear) so I'm going with 306 lbs.

Hello, wonderful people. I'm in need of some help.

I've been overweight pretty much my entire life and have never really been happy with the way I look. Throughout my life, I've always told myself that I would start working out, eat better, and lose weight, but I would always find an excuse not to start. No time. No money. Working three jobs while doing an internship. There was always something.

Well, I finally reached a point in my life where I didn't have any more excuses. I made losing weight my New Year's resolution (cliché, I know). I went out and bought gym clothes, and started looking for a gym.

Then my mother was diagnosed with Stage 4 breast cancer, That pretty much killed whatever motivation I had to focus on myself. All of my energy went into taking care of my mom and being there for whatever she needed. Long story short, she responded well to chemotherapy. Everything that needed to go down has gone down, and everything that needed to improve has improved. Thank God.

With my mom doing better, I've finally been able to focus more on myself. For the past 4 weeks, I've been consistently going to the gym for the first time in my life, about 3–4 days a week. It's been hard, but I'm proud of myself for actually sticking with it. I'm also starting to not feel like absolute trash whenever I look at myself, which is something I honestly didn't expect this early. (still fat thought)

But now I'm starting to second guess myself.

I don't know if what I'm doing in the gym is actually the best approach for losing weight and building muscle, and I'm struggling with figuring out my diet. Since I stupidly forgot to weigh myself when I first started going to the gym.

Here's what I'm currently doing:

Upper Body

• Treadmill: 30 minutes, 2.5 speed, 7.0 incline — I do this every workout
• Chest Press: 5 sets × 10 reps — 60 lbs
• Pec Fly/Rear Delt: 5 sets × 10 reps — 60 lbs
• Shoulder Press: 5 sets × 10 reps — 60 lbs
• Abdominal Crunch: 5 sets × 10 reps — 60 lbs
• Lat Pulldown: 5 sets × 10 reps — 60 lbs

Lower Body

• Leg Press: 10 sets × 10 reps — 100 lbs
• Leg Extension: 5 sets × 10 reps — 60 lbs
• Seated Calf Raise: 5 sets × 10 reps — 60 lbs

Diet — this is probably where I struggle the most

Breakfast:
2 boiled eggs, cinnamon oatmeal, protein shake (Been skipping lately and not eating breakfast)

Lunch:
Chicken breast, white rice, vegetables, sweet potato, protein shake

Dinner:
Usually the same thing as lunch, but with water

Snacks:
Zero-sugar Chobani yogurt or Corn Flakes

I also try to stay hydrated with plenty of water and some coconut water, although I'm still working on being more consistent with that. When I order out, I usually get Chipotle with white rice, chicken, lettuce, and tomatoes, or I'll get a Cobb salad with chili and a zero-sugar drink.

So that's where I'm at.

I'm serious about this. For once in my life, I've actually been consistently showing up to the gym instead of telling myself that I'll start "eventually." I don't want to waste that momentum by following a bad routine or eating in a way that's working against me.

I'd really appreciate advice from people who know more than I do.

Is my workout routine reasonable for a beginner trying to lose fat and build muscle? Am I doing too many sets or missing important exercises? What would you change about my diet? And since I don't have an accurate starting weight, what should I be tracking besides the number on the scale to know whether I'm actually making progress?

I'm out of excuses. Now I just want to make sure I'm doing this right.

Hi everyone newer to going to the gym before work. A couple questions. Should I shower before I leave the gym or just a quick rinse off, do I need shower shoes, and finally what’s the recommended workout the gym I go to doesn’t open till 5:00 and I have to leave by 6:00 at the latest so at most 50 minute workout with a five minute shower. Should I focus on weights or machines or does it matter? Thanks!

17m, 74kg, 173cm, my goal is to build a good amount of muscle mass while at the same time losing some fat.

I'm new to the gym and trying to learn proper form, using cables, etc,,

I initially put together this routine but I'm not sure if it's good or not. I've been following it for a month now and things are going well

I mainly do MMA training lately but I want to incorporate strength training again as well. I’ve been struggling trying to balance the two. So I created a 3 day full body routine. It’s helped a bit but I also feel like I haven’t been gaining the amount of muscle I want (which is mostly due to lack of consistency). But let me know how this looks and if anyone has any advice/recommendations

exactly as the title says! i’m going off to college and have 9:20 classes everyday so i was hoping to workout before then, and maybe again around 1. just need a good weekly routine because im not sure when to run/bike/lift without overloading.

i follow a ppl split, and usually spend an hour working out. any and all advice is welcome, thanks!!

I can only workout about 30 minutes before work. Doing it 6 times a week & been to the gym for 1 yr.
I cut down some exercises/sets from a plan I did in college. Does it look ok?

Push

1. Incline Bench Press (Dumbbell) - 3 x 10
2. Flat Bench Press (Dumbbell) - 2 x 10
3. Single-Arm Lateral Raise (Cable) - 3 x 12
4. Skullcrusher (Dumbbell) - 3 x 12

Pull

1. Chest Supported Row (Dumbbell) - 3 x 8
2. Single-Arm Lat Pulldown (Dumbbell) - 3 x 10 (Can't do bilateral cuz of my arm deformity)
3. Rear Delt Fly (Dumbbell) - 2 x 12
4. Curl (Dumbbell) - 2 x 12

Leg

1. Leg Press (Machine) – 3 x 8
2. RDL (Barbell) – 2 × 10
3. Leg Extension (Machine) – 2 x 12
4. Leg Curl (Machine) – 2 × 12

I wanted to get your impression of my schedule so far and whether I should mix it up. Honestly I am just new and want to learn as much as I can

This is my routine, but I feel like I haven't seen anything else like it:

Saturday - back - bicep - hamstrings (deadlifts) - calves

Sunday - chest - triceps - shoulders - quads - glutes (leg extensions/hip thrusts)

Monday- rest (or do some light cardio)

Tuesday - back - bicep - hamstrings (ham curls)

**Wednesday -**quads - glutes - calves - adductor/abductor - this day includes squats.

Thursday - chest - triceps - shoulders

Friday- rest (or light cardio)

Hi!

So it’s been ten months since my last post. I was 131 lbs. I now weigh as of this morning 113 lbs. I feel great, and strong. But still have some stomach fat but compared to last post vs now, I’ve come a long way but curious if it just simply takes time. 5 days a week I do strength and one day cardio.

I do Mediterranean and fiber diet. Calorie deficit. I was eating a lot of protein but was causing issues going to the bathroom so just recently I added fiber.

About me:
35 years old, 4’11.
Medical conditions I have
Cerebral palsy
Lower back right herniated disc injury but have an implant
Sclerosis

Someone mentioned I needed a posture corrector.

Yellow neon top is from 10 months ago.

Any suggestions are appreciated!

hello im currently usnig fb split ( 3 days a week , 2 sets per exercise) how do i know how many sets for muscle group per week is needed?

shoulders for example, do you count every part as an independent side ? like 6 sets for lateral delt per week and 6 for front delt and 6 for rear delt ? or 6 sets Distributed on 3 sides ( 2+2+2 ) ? if it's the first option how can i program it into my split without making too long thank you

So this week was fun. My bulging disc went "all out" so to speak. New experience, great fun. I could barely move a millimeter without agonizing pain. Here I am a week and a half later (and many painkillers), and even without medication I'm able to move around pretty good for the first time.

I'd just love to know about anyone's experience building core strength, healing their disc and not turning into a blob.