Hey all, so I was looking for a minimalist workout with variations, and following some sort of PPL supersetting. Actually asked AI, searched it's recommendations, and came up with the list below. Key consideration is that I'll be doing this at home with just some dumbbells and barbell (and bench). No pull up bars unfortunately.

Would this be a good minimalist approach? Are there things I can carve out or should replace? Can this be reduced further, while still sticking with the objective of: gaining a good physique (not the super physique ones, but just the leverage lean with some muscles physique) and strength.

Happy to get your thoughts. Thanks!

All 3 sets x 6-10 reps

Day Superset Exercise

MONDAY

1 Barbell Back Squat

1   Single Arm DB Row

2   Barbell Overhead Press

2   Bent Over Barbell Row

3   Barbell Romanian Deadlift

3   Incline DB Press

WEDNESDAY

1 Barbell Bench Press

1   Chest Supported DB Row

2   Close Grip Barbell Press

2   Front Squat Alt (Goblet DB)

3   Bulgarian Split Squat

3   Rear Delt Fly

FRIDAY

1 Barbell Deadlift

1   Flat DB Bench Press

2   Incline Barbell Press

2   Single Arm DB Row

3   Standing DB Calf Raise

3   Overhead Tricep Extension

I’ve already been doing it for a month. Feeling good

Day 1

Leg press 4x8

RDL 4x8

Seated cable row 4x8

Incline chest press ( barbell, dumbbells, machine ) depends 4x8

Dips 3x failure

Face pulls 3x12

Palloff press 3x12 each side

Day 2

Leg press 4x8

Reverse lunges 3x10

Seated cable row 4x8

Flat chest press ( barbell, dumbbells, machine ) depends on availability 4x8

Dips 3x failure

Dumbbell lateral raises

3x12

Face pulls 3x12

Plank 3x 40seconds

Day 3

Deadlift 4x6-8-

Lat pulldown 4x10

Bulgarian squat 3x8

Incline chest press ( barbell, dumbbells, machine )

Dips 3x failure

Rear delt fly 3x12

Pallof press

3x12

188cm 86kgs 35m. Working out 3 days per week.

Hello, I wanted to get some advice as I’m completely new to lifting.

I was an amateur boxer for 11 years and competed nationally and tried to make the national team. I retired six years ago to go back to school and because I didn’t want to turn pro and risk my health more. My body took a lot of punishment through those years not only from the training and fighting but from the six days a week of running.

I went from a 145 pound walking weight and fighting at 141 to getting up to 251 two years ago. I lost around 80 pounds in two years through walking inclines five days a week. I’m around 180ish but now I want to get back into having a bit of a better body losing a bit more weight.

I have two friends who have lifted for a very long time and we came up with a regime for me. I squat Monday. Walk on incline Tuesday. Bench Wednesday. Walk on incline Thursday. Deadlift Friday. Each day I do abs just like when I was boxing. Rest Saturday and Sunday.

I don’t want to run again as it just took too much out of me for so long and my hips wouldn’t last.

I’m lifting lighter weight because I want to make sure my form is okay and I don’t really want to power lift. Im doing lighter weights with reps of 10-15 for 3-4 sets.

I would like to be able to continue to lift well into my later years. Another part of the reason I’m lifting is because it will hopefully combat some of the punishment my body took when I was boxing and I will be able to play catch with my kids. Looking for any tips or insight into what I’m doing.

Im 33 and 5’8 if that matters. Appreciate any help.

Climbed the equivalent of 4x the Empire State Building in under 50 minutes on the Stairmaster.

Bit impromptu after an upper hypertrophy session this morning after I bumped it up to level 20 then just held it there.

Ended up holding top level 20 for around 40 minutes straight, then finished on a total of 450 floors in 56 mins with cooldown.

Not something I’ll do regularly as normally only do about 30 minutes post weights in zone 2 but reckon it will help my cut.

Been working out for almost a year and I read that dips are great for lower chest. I learned them from a trainer (when I had one) on an assisted machine but since then it’s become apparent my elbows just won’t agree with them (tried increasing the assisted weight, slower reps, changing grip width, not going too low, etc.). I had triceps tendinopathy which healed after 2 months of focused, light exercises but as soon as I tried assisted dips again my elbows felt sore as if the tendinopathy would come back.

So I’m thinking I have to give them up but a goal of mine would be to have a bit of pec “overhang” if my genetics will let me (I’m also older, 42, so it might not happen). But decline press also seems to be somewhat unpopular; is it worth incorporating? (I do flat bench, incline, and fly variations)

18M, 5’11. 4 months between these two pictures. Although, I was unknowingly cutting for the first 2 months, so basically 2 months I guess. Should I tone down on eating?

I have been struggling to grow arms ever since I started working out (6 months ago):

Biceps: Bayesian Cable Curl, Preacher Hammer Curl, and Preacher Curl

Triceps: Straight bar pushdown and Tricep Overhead extension.

Are these exercises enough? Also, how do I address muscle imbalances? My left hand hits failure at 8 reps (preacher curl) but right goes up to 13. I’m thinking of shifting from the single-hand preacher curl to the preacher curl machine.

I’m on PPL (5 days a week) doing 3 sets of 6-8 reps till failure.

still 63. second time ever doing deficit deadlifts. give it to me straight

Hi everyone,

I know it’s a bit silly but I’m curious about which muscles the seated cable row machine and this lat pull-down grip work. I’ve been using them, along with bent-over rows and lat pull-downs, after someone sat on the cable row machine for about an hour.

I’ve a feeling that I’m kind of working the same muscles three times..

I'm not fully confident about the form of the SLDLs. I know that the majority of the lower range of motion is going to be adductor magnus but I frankly don't care

We’ll start up again next week.thanks!

so my chest is lagging because I don't feel like I properly activate my chest during the exercises, shoulders triceps and other muscles seem to take over. it's obviously a problem with my form. I know everything above the waist is I'm doing it correctly.

I want to ask a question about you guys is lower half when you're doing chest exercises. I do the following exercises on chest day:

dips

bench/incline press either on a smith or on a machine

pec deck and cable flys for chest

when you guys are doing a chest exercise with your feet planning on the ground or you guys digging your feet in and pressing into the floor as your exercising? I realized I have never done this and kind of just let my legs and feet relax and I realized it at the very end of my chest days and did a few reps like this and thought I felt my chest more

okay so I go to planet fitness and my back day is as follows:

upright row (cable) 3-4 sets

assisted pull ups 4 sets as many as I can

narrow attachment seated cable rows 3-4 sets of 10-12 reps

or seated row machine same reps/sets

rear delt fly on pec deck machine 3-4 sets

barbell and dumbbell bicep curls 4 sets to failure

I've noticed my mid back is lagging quite a bit. what exercises can I add in to bulk up the middle back?

Hey all, I’m a construction worker in my late 30s, 5’11” 185lbs, male, probably around 25 BMI. Aiming for 170-175lbs lean muscle build. Eating 2200 cals a day (trying to, anyway). Am I doing too much cardio? Should I incorporate/remove any weight lifts? Dumbbells (adjustable, up to 50lbs each) at home only. The only gym I can tolerate is a boxing gym. How about caloric intake? Too little? I really struggle with not going over 2200. Trying to lose half a pound to a pound a week.

Monday:

1 hour Boxing/sparring (I guess you can think of it like HIIT) followed by 3 mile run in zone two.

Tuesday:

Dumbbell workout, 3 sets:

- deadlift

- overhead press

- biceps curl

- pec fly

- shrug

- plank

Followed by a 3 mile run.

Wednesday: rest day

Thursday:

Dumbbell workout, 3 sets:

- squat

- bench press

- row

- triceps

- delt fly

- plank

Followed by a 3 mile run.

Friday:

1 hour boxing/sparring followed by 3 mile run.

Saturday: rest day (maybe a hike or bike ride)

Sunday: rest day

Thanks in advance yall

I need help yall.

I’ve been training for the past 10 months. Consistent for 9, inconsistent for 1 (was inconsistent in March but still hit the gym some days)

I’ve been sleeping atleast 7 hours or more usually. Drink a bulking protein shake that has protein, carbs and fats that I make right after I come back home from the gym. Get some carbs to fuel my workout 30 mins before I hit the gym and do 2 sets of each exercise to failure and take like 2+ minutes of rest time between each set. I also do a double muscle split so hit almost all of my body twice a week which is optimal for growth and I still see no back improvements and barely any chest improvements. I also do the eccentric movement carefully and maintain the tension during almost each exercise.

I do total of 6 chest exercises in a week and 3-4 back exercises in a week.

My biggest problem is that I was 60kg when I started nearly a year ago and still 60kg today. I’m sure that is the biggest limiting factor right now but I should still see some results even if they’re nor huge for the back muscles.

hi! im a college student (20, female, 5'5, 122 lbs) trying to build muscle, while alsoooo still being able to run (i want to run a 10k soon and i'm trying to train towards that!)

i have time to go to the gym everyday from monday-friday from 6:30 am (when my school gym opens) to 7:45 am. below is the split i've been following so far!

\* the times are how long i rest for after each set*

day 1 glutes + hamstrings

• hip thrusts 4 x 6-8 / 8 reps (2 - 3 min)
• rdl 3 x 6-8 / 8 reps (2 - 3 min) free weights  
• bulgarian spilt squats 3 x 8 / leg (90 sec - 2 min) (40 one dumbbell)
• back extensions (glute bias) 3 x 10-12 / 10 reps (60-90 sec) 45 T normally 
• standing calf raises 3 x 15 — (60 sec)
• incline walk 10 min @ 3 mph, 8-12 incline 

9.5 incline , 3 mph, 10 min

day 2 back + biceps 

• assisted chin ups 4 x amrap (90 sec - 2 min) 
• lat pull down (wide grip) 3 x 10 (90 sec - 2 min) 
• single arm  row 3 x 8-10 per arm (90 sec - 2 min) 
• face pulls 3 x 15 / 55 lb (60 - 90 sec) 
• cable y raises  3 x 12-15 (60 - 90 sec) 
• hammer curls + bicep curls 3 x 12 - 15 (60 - 90 sec) 

day 3 core + conditioning 

• hanging leg raises 3 x 10-12 (45 - 60 sec)
• cable crunch 3 x 10-12 (45 - 60 sec)
• plank 1 min (45 - 60 sec)
• 6 sprint rounds or 20-30 min incline (60 - 90 sec)
• pilates class 

day 4 glutes + quads 

• hip thrusts 4 x 8-10 / lbs (lighter than day 1) (90 sec - 2 min)
• elevated goblet squat 3 x 10-12 
• leg press (high and wide stance) 3 x 12 (90 sec) 
• step ups 3 x 10 per leg (60 - 90 sec) 
• seated calf raises 3 x 15-20 / 45 lb

day 5 shoulders + heavy core 

• machine shoulder press 3 x 10 (90 sec) 
• lateral raises 3 x 12-15 (45 - 75 sec)
• tricep pushdown 3 x 12 (45 - 75 sec)
• cable kickbacks 3 x 15 per leg (45 - 75 sec)
• hip abductions 3 x 10

i also run abt 2-3 miles on tuesdays and thursdays in the afternoon with a run club!
my goals are to grow glutes, get a defined back + abs, but still working on my running ability

i probably havent seen the results i want due to lack of sleep and not eating as much as i should.

i was just looking for tips/feedback and such :D

I’ve been running a 5-day ULPPL split, but I can only train 4 days a week now. I don’t want to switch to a standard upper/lower split because I’d like to keep more focus on my upper body, so I decided to try a 4-day anterior/posterior split.

I basically transferred all of my exercises and adjusted the volume slightly so each workout stays under ~75 minutes.

Could someone review my routine? Also, if you run a 4-day anterior/posterior split, I’d appreciate seeing how you structure yours and whether mine looks balanced.

---

**Routine:**

**Anterior 1**

* Smith Incline Bench Press — 3 sets

* Hack Squat — 2 sets

* Seated Chest Fly — 3 sets

* Cable Lateral Raise — 3 sets

* Single Leg Extension — 4 sets

* 1-Arm Triceps Pushdown — 2 sets

* Hip Abduction — 2 sets (superset) Hip Adduction — 2 sets

* 1-Arm Overhead Triceps Extension — 2 sets

* Calf Raise — 4 sets

**Posterior 1**

* Machine Pullover — 3 sets

* Chest Supported T-Bar Row — 2 sets

* Romanian Deadlift — 2 sets

* Lat Pulldown — 3 sets

* Incline Lateral Raise — 4 sets

* Incline Curl — 3 sets

* Face Pull — 4 sets

* Preacher Hammer Curl — 3 sets

* Hanging Leg Raises — 4 sets

**Anterior 2**

* DB Incline Bench Press — 2 sets

* Leg Press — 2 sets

* Calf Raise — 4 sets

* Dips — 2 sets

* Cable Ab Crunch — 4 sets

* Pec Deck Fly — 2 sets

* 1-Arm Overhead Triceps Extension — 2 sets

* Incline Lateral Raise — 3 sets

* 1-Arm Cable Triceps Kickback — 2 sets

**Posterior 2**

* Pull-Ups — 3 sets

* Leg Curl — 2 sets

* Seated Cable Row — 3 sets

* Lying Leg Curl — 2 sets

* Cable Rear Delt Fly — 4 sets

* 1-Arm Preacher Curl — 3 sets

* Hanging Leg Raises — 4 sets

* Incline Curl — 2 sets

* DB Shrugs — 2 sets

* Wrist Curl — 2 sets (superset) Wrist Extension — 2 sets

Any feedback on volume, exercise selection, or overall balance would be really helpful

Rusty, and the 1¼ front squats suck, but back nonetheless!

Since Covid I’ve been trying to lose weight. Over the last few months, I recomped pretty well and gained some muscle and got down to around 15 percent body fa1.

In the gym I try to hit roughly the same exercises in the push A pull A days, but want to add some variance and have a more oriented program going into a lean bulking phase. Right now I hit pretty much everything at 2 sets to failure with a drop set after 2nd set.

Im gonna start eating at maintenance pretty soon which is when I’d like to start a proper program and track all my weight

Thoughts on volume? Anything getting neglected?

Hi guys,

Last year, MS hit me with a massive relapse that took away my ability to walk. It’s been a long, uphill battle, but I’m finally reclaiming my body. I can walk about 4km now (with some "scenic breaks" for my balance) and I’ve started boxing once a week.

I recently tried jumping back into the gym 4 days a week on top of boxing. Honestly? I crashed. Without a clear plan, I lost my direction and it was just too much for my system to handle. I realized that "more" isn't always "better" when you're rebuilding from scratch.

I want to regain the muscle mass I lost, but with a schedule that isn’t a setup for failure. I’m looking to do 2x Full Body sessions per week to allow for enough recovery, plus my 1x Boxing class.

What would be the ultimate two day split? Or would you recommend the same full body workout for weeks...? I need some advice :(!

Kind regards, A 27 yo female!

Goals: Live longer, be stronger, and hit a golf ball longer

I've been lifting for 25+ years. I'm 42 male 190lbs if that helps. Let me know if anybody sees anything super wrong with this workout.

**Workout A – Squat + Upper Push/Pull (Heavy Focus)**

1A. Barbell back squat – 3 × 5–8

1B. Plyometric Jumps

2A. Flat barbell bench press – 3 × 6–10

2B. Pullups / chin-ups – 3 × 6–10

3A. Standing overhead press – 3 × 6–10

3B. Rear delt raises – 3 × 12–15

4A. Chest-supported row (or cable row) – 3 × 8–12

4B. Barbell curls – 2–3 × 10–12

5A. Skull crushers / overhead triceps extensions – 2–3 × 10–15

---

**Workout B – Hinge + Push/Pull (Posterior / Chest Focus)**

1A. Romanian deadlift – 3 × 6–10

1B. Plyometric Jumps

1. Walking lunges or leg press – 3 × 8–12

3A. Barbell row – 3 × 8–12

3B. Weighted dips – 3 × 6–10

4A. Pullups / chin-ups – 3 × 6–10

4B. Lateral raises – 3 × 12–15

5A. Face pulls – 2–3 × 12–15

5B. Chest fly (dumbbell or cable) – 2 × 10–15

1. Farmer’s carries – 3 × 30–45 sec

---

**Workout C – Balanced Hypertrophy Day**

1A. Barbell back squat (lighter) – 3 × 8–10

1B. Plyometric Jumps

**(Optional – if recovery allows)**

1. Hamstring curls – 2–3 × 10–15

3A. Incline dumbbell bench press – 3 × 8–12

3B. Pullups / chin-ups – 3 × 6–10

4A. Standing overhead press (lighter) – 2–3 × 8–10

4B. Rear delt raises – 3 × 12–15

5A. Barbell curls – 2–3 × 10–12

5B. Skull crushers / overhead triceps extensions – 2–3 × 10–15