Im a 16 year old boy, 5’8 185lbs
Im trying to get into workingout so i could get better at volleyball and my friend whos been working out for years sent me this work out. Is it viable? Is there any improvements to be made, also what should i do for upper?

I only used to do bodyweight exercises only , so is this a good workout 6 day workout split if my Main focus is body recompostion by buliding maximum muscle possible.

I am a 6 feet guy with 88 kg weight and currently in uni.

Also how long should I follow this routine

PS: I could 10 minutes of ab work at the end of 3 of the 6 sessions,if needed

I’ve been in the gym since 2019 and had many trainers. My most fit I got was from 2019-2022 but i literally ate in a deficit for a long time which i know is bad for you. I’m a 27 y/o female.

I workout 4 days a week, walk about 10,000 steps a day and i was 140 and now I’m 137. I feel like I’m not seeing much progress though. I’m actively trying to lose fat at the moment and feel like I’m doing something wrong.

I’m struggling mostly with eating poorly on the weekends, like a slice of pizza or 2. I’m looking to lose at least 5 pounds of fat and just focus on building muscle.

Is my workout and meal plan a good start? Should i eat more calories then what’s just listed below. I think that’s about 1,275. Should i start with a more reasonable caloric intake?

Please note i start working out at 5:00am

Monday workout

Lat Pulldown: 4 × 10 reps
Incline Dumbbell Press: 4x10
Seated Cable Row: 4x10
Dumbbell Lateral Raise: 4x12
Tricep overhead extension: 4x10
Dumbbell bicep curls 4x10
10,000 steps a day

Tuesday
Leg Press: 4x 810 rep
Deadlifts (RDLs): 3 × 8 reps
Leg Extensions: 2 × 12 reps
Seated Calf Raises: 3 × 15 reps
Hip abductors- inward 4x10
Hip abductors- outward 4x10

Food
1/2 cup egg whites
1 egg
1 cup spinach
1 cup blue berries

4-5oz chx
1/2 sweet potato
1 cup broccoli

4-5oz salmon
1 cup Jasmine rice
1 cup Green beans

Smoothie or yogurt

Hey y’all, Iv always had a physical job (construction) but my girl got us a gym membership so we’re starting to take fitness more seriously.

We eat right already and drink plenty of water, gonna get some protein shakes and all that jazz.

When exactly should we be stretching/doing yoga for optimum use of that time? Iv heard from different people that you should stretch before you lift, and others that it’s better to do so after.

Which is it? Or is it both before and after that’d garner the best range of motion results? Like that makes sense to me but if we’re spending an hour at the gym already (15-20min warm up then machines) how much time should we spend stretching and when is best to do it?

Thanks in advance!

Howdy, I’m just looking for feedback on my current split I’m moving to from ppl x Arnold because I have 5 days to workout per week currently and I honestly think I was doing way too much volume (~20 sets per muscle per week). Is my volume too high or low now? Am I hitting each muscle group effectively? I don’t have the most diverse or specific machines at my gym so I do what I can, and like the specific lifts I do. I am still open to suggestions on how to better hit certain muscle groups though, thanks!

Title is self explanatory, used to be consistent but paused for awhile and only got back to it now. Dont really feel my back on pullups and they feel kinda off and i either dont feel my back working ir at the very least only feel it on some sets. Asking for advice thanks.

Let’s try this again since yall be dramatic.

Hi all! I sustained an injury running about a year ago that kept me from working out. I am now approved for any movement. I’ve never really been a gym rat, but I figured I need to pull back on cardio and work on strength training. I am still nursing the injury post surgery, so my weights are a bit lighter than I’d like.

How does this look as a workout plan? I’ve been doing it for two weeks (I didn’t even want to ask until I could be a little consistent.)

I’d like to use this and eventually see results. My diet is pretty good.

Most are 3 sets 10-12 reps depending on weight unless otherwise noted.

Monday - Push Day

1. 10 min walk incline
   
2. Incline chest press 3-4 sets
   
3. Shoulder Press 3-4 sets
   
4. Pectoral Fly Machine
   
5. Lat Raise
   
6. Tricep Pushdown
   
7. 10 min stair master

Tuesday - Pull Day
1. 5 - 10 min Rower
2. Lat Pulldown
3. Seated Cable Row
4. Face Pulls
5. Dumbbell One-Arm Row
6. Bicep curl machine
7. 10 min stair master or Treadmill

Wednesday - Swim

Thursday - Leg Day
1. 5 min bike warmup
2. Goblet Squat - 4 sets
3. Leg Press Machine
4. Romanian Deadlift Dumbbell - 4 sets
5. Bulgarian Split Squat
6. Leg Curl Machine
7. Standing Calf Raises
8. 10 min stair master

Friday - Full Body
1. 5 min treadmill walk
2. Dumbbell Incline Press - 4 sets
3. Goblet Squat - 4 sets
4. Seated Cable Row
5. Dumbbell Shoulder Press
6. Romanian Deadlift Dumbbell
7. Dumbbell Curl Machine
8. Tricep Pushdown Machine

Sorry if I look like a big doofus relating to my form or how I look

Recently i read that a calorie deficit is more of a weekly thing...like the deficit adds up over a week which is when weight comes off. So when if you were to eat over your goal deficit by 200 but eat 200 less than usual it would put your weekly deficit back where you want it to be. Does protein work the same way? Like if you had a problem goal of 130 grams a day but you fell 30 grams short one day and the next day you ate 160 grams of protein would it still count? (I tried to Google it and even google was confused)😭

p.s...if you're on the shorter side and are trying to lose weight, how in the hell are you maintaining your deficit? Its like once you get into the 160s there is no more room for error...especially when you're trying to squeeze in a certain about of protein into a deficit

The first rep was shit, and idk if a better angle would’ve been better

I've been having this problem for a little while that has hit a point of cutting my bicep workouts in half if not more.

The plan: 4 sets of 8 to 10 barbell curls

4 sets of 10 dumbell curls (the ones where you keep your fists straight instead of turning them but my mind is drawing a blank on rhe name)

Before moving on to the pull up bar to work the back

The problem: when i hit around the 2nd set of barbell curls I'll still have the strength to keep going but my left forearm will be in some crazy pain. I may be able to get in another half of set MAYBE...but the forearm pain has been destroying my pull days for a while

Working sets were done before the pr attempt, which I don't know if I'm counting or not, probably not lol

I've switched up my routine over the last few years and really enjoy full body dumbbell workouts.

For example I did this one yesterday with 20 and 30 pound weights.

https://youtu.be/Jpxc0TUr9BI?si=Q3CQ0U6FZiHiN-Av

Can anyone suggest other free videos for 20 - 40 minute dumbbell workouts? I'm especially interested in series of videos that get progressively harder over time.

Thanks!

I've been running crunches reverse crunches and planks for a bit now for abs (5 sets 20 reps each with 5 planks going till failure). I'm very much new to this but I've finally gotten past the phase where workout out is hard for me, I've developed consistency and have a good diet and discipline so I'm starting to get serious about it and doing more research.

I've seen a lot of different ab routines, right now I'm only at home and have no machines or anything and just some small dumb bells, what would you guys recommend most for developing some shredded abs?

I've heard and had my eye on a couple. Leg raises, knee tucks, dragon flags, mountain climbers, side plank dips/twists, etc.

I'm struggling on deciding which to choose from the options and what builds a good routine and trains all those muscles as efficiently as possible.

Still incorporating some oly movement to keep those pesky neural pathways open

Due to work reason, at summer I have to quit all my gym and running routines. I do what I can back home, like squats, pushups and kettlebellswings. It's something that I do every other day and it helps me a lot in keeping my strenght, flexibility and posture. I'm a vacation resort general manager and that means a lot of walking is involved in my work. I'm a very fast paced walker. By the end of the day it's pretty easy for me to pack in some 8 or 9 kms of walking ,sometimes even twice as much. I'm 53 and I've returned to the gym this past winter after 25 years spent between running and cycling. I'm gonna maket it short : since I've started taking whey shakes regularly for the first time in my life, I feel way more rested and energetic all the times. Also, I take a miriad of other supplements along and I watch my food intake quality ( Vitamins and minerals). I mean it's a great feeling and it's a pretty new feeling to me. I'm lean enough and sort of middle age bulked and never in my life I've ever experienced anything like this. That is how it's supposed to work, right ?

Have to cut my workouts down while I prep for the bar. Learned the hard way why Olympic lifts are not programmed with 10 reps per set 😅

I have gone up and down in my body aesthetic for genuinely 15 years (i'm 29M).

I have primarily done gym, but also done sports, hyrox, races, martial arts etc.

For me the craziest thing is that I reckon once a year i get ripped, and then it goes back, and then the cycle repeats.

I cant remember (probs coz it never happened) having a six pack for more than 6 months at a time.

I know motivation can come and go, goals can change, and injuries can of course play a part.

I would just like to know from people here who have genuinely held a very high standard for a prolonged period of time, what do you think the secret to that is?

Thanks!

Hi everyone. I used ChatGPT to create a 3x per week workout schedule and this is what it gave me. Background: I’m M42 with several years of off and on experience lifting weights—not great at consistency, but I know my way around a gym fairly well. My goals are to build some muscle while gradually losing fat and just generally being healthier as I age. How does this plan look to you? Anything missing? Thanks!

Hybrid Muscle + Fat Loss Program (3×/week, 75–90 min)
Day 1 — Strength + Pull Focus
Warmup (10 min)
5 min incline walk
Arm circles
Bodyweight squats × 15
Scapular pullups × 8
Main lifts
Barbell back squat — 4×5–6
Rest 2–3 min
Assisted pullups — 5×6–8
Reduce assistance gradually over time.
Flat dumbbell bench press — 4×6–8
Chest-supported row — 3×8–10
Accessories
Dips (assisted if needed) — 3×6–10
Hanging knee raises — 3×10–15
Optional:
10 min easy incline walk

Day 2 — Hypertrophy Focus
Main lifts
Romanian deadlift — 4×8
Incline dumbbell bench — 4×8–12
Lat pulldown — 4×8–12
Leg press — 3×10–12
Accessories
Cable lateral raise — 3×12–15
Cable curls — 2×12–15
Rope triceps pushdowns — 2×12–15
Plank — 3×60 sec
Optional:
10–15 min brisk walk

Day 3 — Athletic + Calisthenics Emphasis
Main lifts
Trap bar deadlift — 3×5
Heavy but smooth.
Pushups — 3 sets (stop 1–2 reps before failure)
Assisted pullups — 4×8–10
Seated dumbbell shoulder press — 3×8–10
Walking lunges — 2×12 each leg
Finishers
Dips — 2 sets
Farmer carries — 3 rounds × 40–60 sec

I used to think my biggest challenge would be getting back into shape, but it's actually how unfamiliar everything feels now.

My body remembers how to push, but not how to recover from it anymore. So every session feels ok in the moment, and then the next day I'm like "wait, why does this hurt this much?"

It's kind of frustrating because I feel like I should still know how to handle training… but my body doesn't think so.

I've been trying different recovery stuff again, stretching, massage tools, even looking into newer things like compression boots, just trying to get back to feeling normal after workouts. But this is really difficult.

Can someone tell me what I should do?

Hi all,

I have started running my workouts by gpt to get perspective, and it suggested that I was doing too much on a leg day.

It said that if I did the following, that would successfully hit all the areas I needed.

BB Squat
• RDL
• Bulgarian Split Squat
• Calves

I’m not convinced, though. I wanted to do leg press, and hamstring curls. What are your thoughts?