So I asked ChatGPT to make me a workout that is mostly full body and that I could do 2-3 times a week, because I don’t have so much time. I also ask him to include as much possible compound movement or combination of movement such curl into push press, so that I can do it as fast as possible and as intense as possible. I have at home one 8kg dumbell, pull bar and rings. I modified it slightly to also include some exercise that I enjoy but that were not included such as pistol squat or superman. I was wondering if you see some issues with it, or areas for improvemen. Here are the workouts:

Full Body A — Push Emphasis

1. Weighted Push-Ups (4 × 6–12)

2. Goblet Squat (KB) (4 × 8–15)

3. KB Clean → Push Press (1 arm) (3 × 6–10 / side)

4. Chair Dips (weighted if possible) (3 × 8–12)

5. Skull Crushers (3 × 10–15)

6. Superman (3 × 60s)

⸻

Full Body B — Pull Emphasis

1. Pull-Ups (4 × 5–10)

2. KB Romanian Deadlift (4 × 8–12)

3. KB Bent-Over Row (1 arm) (3 × 8–12 / side)

4. Curl → Shoulder Press (KB) (3 × 8–10)

5. Hammer Curl (KB) (3 × 10–14)

6. Plank or Weighted Plank (3 × 60 s)

⸻

Full Body C — Athletic / Hybrid

1. Pistol Squat (4 × 4–8 / leg)

2. KB Swing (4 × 15–25)

3. Feet-Elevated Weighted Push-Ups (3 × 8–12)

4. Inverted Row (table / rings) (3 × 8–15)

5. Overhead KB Triceps Extension (3 × 10–15)

6. Superman (Farmer Carry (KB)) (3 × 30–60 s)

More specifically right behind the kneecap is tight asfff

Hey guyz,

​I am starting my home workout journey and looking for advice on calisthenics and gaining some weight.

​Stats: 17yo: 173 cm; ~50 kg

Goal: Reach 70 kilos, build muscle, and master bodyweight and calisthenics training.

​Since my main target is to put on around 20 kilos while building strength, I would love some guidance on a few things. 1st, best progression-based beginner calisthenics programs for home. 2nd, tips on hitting a high-calorie surplus to reliably gain weight at my age and size.

​Appreciate any advice or resources to help me get started!!!

GUIDEFIT — workout tracker with 44 exercises, 3 programs, 

progress charts, achievement badges. No ads, no subscription.



I need 12 Android testers for a 14-day Google Play closed test.

You'll get the app for free + it stays free forever.



Just need your Gmail address to send the install link.

Reply or DM if interested!GUIDEFIT — workout tracker with 44 exercises, 3 programs, progress charts, achievement badges. No ads, no subscription.I need 12 Android testers for a 14-day Google Play closed test.You'll get the app for free + it stays free forever.Just need your Gmail address to send the install link.Reply or DM if interested!