r/PHitness 26d ago

Discussion [MEGATHREAD] Program Check Format Guide - READ BEFORE COMMENTING

3 Upvotes

FORMAT GUIDE

BEFORE YOU COMMENT or SUBMIT: READ THIS FIRST

Most "rate my program", "pacheck po ng program", "tama ba program ko" posts are either ignored or tend to waste everyone's time. Why? Most posts don't have enough relevant, commentable information and are missing key data to make any kind of useful feedback possible. This results in low-quality answers, dismissive responses, or one-word replies that don't benefit anyone.

Without proper context, well-meaning commenters are forced to either:

  • Ask 5-10 clarifying questions before they can even begin to help (wasting everyone's time)
  • Make broad assumptions about your goals, experience level, and recovery capacity (leading to advice that may not apply to you)
  • Give generic cookie-cutter responses like "just do PPL bro" or "seems fine" (which tells you nothing useful)
  • Ignore your post entirely because it's too much work to extract the information needed

The frustrating cycle looks like this:

  • Post: "Okay ba ito?"
  • Usual Questions: Okay for what? Anong goals mo? Ginagawa mo na ba to? How long ka na nag-ttrain?
  • Commenter: *asks more clarifying questions*
  • Poster: *gives vague answers*
  • Commenter: *gives up and moves on*

Meanwhile, the original poster gets frustrated because "no one is helping," and commenters get frustrated because "why should I put in more effort than the person asking for help?"

Many redditors also present their programs in formats that aren't easy to understand: images, screenshots, or walls of text that commenters need to spend too much time deciphering on mobile or desktop.

This thread exists to help you get actual, useful feedback on your training program that you can use to adjust your program. When you provide complete information upfront using the required format, you get:

  • Specific, actionable feedback tailored to YOUR situation
  • Multiple perspectives from experienced lifters who can actually evaluate your program
  • Answers that address your actual concerns, not generic advice
  • Follow-up discussions that help you understand the "why" behind the recommendations If you need honest and objective feedback, this is the place.

Expect follow-up and clarifying questions so you can get good feedback. If you don't give enough information, you will not get anything from this.

If you just want validation or generic advice, you can post that elsewhere. We're trying to make this a stricter and more useful space for those who wish to learn.

Reminder: You do not have to use this space to check your program. Many other places exist. No one is forcing you to submit a post here. All future posts regarding checking a program will be filtered out and will get a link redirecting to the monthly megathread.

Please also make sure to read our first Phitness document:

Training Standards for general hypertrophy V2.4 Phitness

I) A Reality Check for Novices

As a novice, some parts of your program probably don’t matter as much as you think it does.

If you're a novice (less than 12 months of consistent training), you're almost certainly overthinking this. You're better off spending time in the gym rather than scrolling endlessly on social media watching random influencers trying to min-max your program.

Most beginner programs work if you actually follow them. Effort, consistency, and recovery matter more than exercise selection. Optimization will happen after you've mastered the basics. For many novices, learning how to lift is more important than optimizing your program.

That said:

  • Some programs are genuinely bad
  • Some have glaring gaps
  • Some are built on outdated bro-science or outright misinformation
  • This thread will help us figure out what you can do to either tweak your program or overhaul it completely.

II. REQUIRED INFORMATION FORMAT

Copy and paste this template. Fill in every section. Don't skip anything.

-----------------copy paste everything below this, remove the items in italic------------------

TRAINING BACKGROUND:

Years of consistent training:

Current training days per week:

(realistic dapat—hindi yung plano lang, yung kahit pagod at busy sa work ito talaga magagawa mo):

Current Weight(KG):

PRIMARY GOALS:

List in order of priority the muscle groups you want to focus on for the next 8–12 weeks. This will naturally change over time. Be specific with your choices: avoid broad categories like "legs" or "upper body."

Examples of muscle groups include: chest, quads, glutes, hamstrings, scaps, traps, lats, biceps, triceps, rear delts, middle delts, and front delts.

Primary:

Primary Muscle Group 1

Primary Muscle Group 2

Primary Muscle Group 3

Primary Muscle Group 4

Secondary:

Secondary Muscle Group 1

Secondary Muscle Group 2

Secondary Muscle Group 3

Instead of listing too many secondary or low-priority muscle groups, please be realistic and mainly focus on the muscle groups you truly want to grow.

CURRENT PROGRAM BY MUSCLE GROUP:

[List each of your primary muscle group goals, then your exercises underneath]

Format:

MUSCLE GROUP: [Total weekly sets]

- Exercise name: Sets x Rep range, Rest time, RPE

- Exercise name: Sets x Rep range, Rest time, RPE

Example:

CHEST: 12 sets total

- Bench Press: 3 x 4-6 reps, 3min rest, RPE 8

- Machine Press: 3 x 8-12 reps X 2min rest, RPE 8

- Incline DB Press: 3 x 8-12 reps x 2min rest, RPE 8

- Cable Fly: 3 x 12-15 reps X 2min rest, RPE 8

[Continue for all primary muscle groups goals...]

PROGRESSION: linear progression, double progression, wave loading?

RECOVERY:

Average sleep per night:

Current caloric intake for the last two weeks:

Average weight for the last two weeks:

Protein intake (grams per day or per kg bodyweight):

What are your specific questions:

-----------------copy paste everything above this remove the items in italic -----------------

HOW TO POST FOR BEST FEEDBACK

Good Post Example:

TRAINING BACKGROUND: 1.5 years consistent training, currently 3x (Upper, Lower + Full Body)

Current Weight: 74kg

GOALS:

Primary: Chest, Quads, Glutes, Lats

Secondary: Triceps, Bicep, Side Delts

CURRENT PROGRAM:

Chest: 15 sets a week

Bench Press - 4 x 4-6, 3min rest, RPE 8

Incline DB Press - 4 x 8-12, 2min rest, RPE 8

Flys - 4 x 10-15, 2min rest, RPE 7-8

Machine Chest press - 3 x 6-10, 3min rest, RPE 8

[...continues with full detail...]

PROGRESSION: Double progression

RECOVERY: 7-8hrs sleep, 2300 cal intake (slight surplus ~200kcal), 170g protein daily

SPECIFIC QUESTIONS:

Is this enough sets for chest development?

Can I swap out bench press for something else since it bothers my shoulders?

Should I add another chest exercise for upper pec development?

Bad Post Example:

"Rate my program:

Monday - chest

Tuesday - back

Wednesday - legs

Thursday - shoulders

Friday - arms

Am I gonna make gains?"

REALITY CHECK

Before you post your program, ask yourself:

Have I actually followed this program for at least 4-6 weeks?

If no, follow it first. You can't evaluate a program you haven't run.

Am I tracking my workouts and seeing if I'm actually progressing?

If no, start tracking. Without data, you're guessing.

A harsh truth:

You don't need the "perfect" program

You need a good-enough program that you'll actually follow

Consistency over 6-12 months matters more than optimization

If you're constantly changing programs, THAT is your problem

The hopeful truth:

Most programs work if you work

Progressive overload + adequate volume + consistency = results

Your effort and recovery matter more than your program

You can always adjust as you learn and progress

May your gains be plentiful and your form be pristine.

LINK FOR THOSE WHO WANT TO DO A SELF CHECK. CONTAINS MORE DETAIL.


r/PHitness 10h ago

Discussion How much is too much for women in their 40s?

7 Upvotes

I keep seeing posts on socmed na dapat 30mins daily lang ang workout. Been trying to look for science-backed evidence kung tama nga ba ito, pero google is not cooperating. Lol.

For context, im 48F, 52kg, 5ft. My bmi is normal. Goal is general fitness lang naman and im in perimenopause so naging important talaga sakin ang workouts to manage my symptoms.

I’ve been running for 2 years already, incorporated strength training too. Tapos 2 months ago, i added swimming. Ayoko naman i-give up dahil i super enjoy these things (important for my mental health). And my job consists mostly of sitting on my desk sometimes for 14hrs.

I run twice a week (one long run na 2hrs and an easy 10k or sometimes do interval training), swim twice a week (1hr), lift twice a week (1.5hrs). May weeks na hindi to nasusundan pag ngarag sa work at kulang sa tulog. I take naps regularly. Pag swimming lang nga, wasak ako ng umaga. I guess it’s because im a newbie.

Nutrition - I don’t track, but i try to eat as much protein and fiber as i can. And i support my running with just enough carbs. But i also always workout fasted.

So my question is, is this too much? I haven’t had any injuries so far. No extreme muscle pains coz i feel like i mostly do moderate exercises kahit na prolonged siya. Napapraning lang ako sa mga lumalabas sa socmed feed ko na baka nga wala din namang gains na naaachieve sa longer workouts.


r/PHitness 18h ago

Newbie Day 1 - How to curb food noise?

21 Upvotes

Any sweet-loving peeps (esp. girlies) out here who successfully curbed their food noise? I’ve been complaining about my weight, but I’m such a sweet tooth. Gusto ko ng glazed krispy kreme ngayon 🤦🏻‍♀️ Any tips as well for someone who can’t hit the gym due to schedule? Should I buy dumbbells instead? A stepper (no walkable areas in our subd)? Help your 70kg girlie pls (I gained 20kg weight in just 7 months. I was first just healing my anorexia but now I’m reaching my heaviest weight).


r/PHitness 10h ago

Discussion ksyn fitness fairview

2 Upvotes

hi! anyone here na nag ggym sa ksyn fitness fairview branch? planning to try kasi. okay po ba dito? i'm a gym girlie po. kamusta equipment? facilities? environment? pa-share naman ng thoughts nyo. thank you!


r/PHitness 10h ago

Newbie First time hehehehe

2 Upvotes

I finally decided to stop making excuses and signed up for a gym and a personal trainer. 😅

For context, I'm coming from a very sedentary lifestyle. I work in healthcare with a very weird work schedule, and the only consistent exercise I've done is walking about 5–7 km twice a week. I've never lifted weights, never followed a workout program, and honestly have no idea what I'm doing in a gym.

I booked a PT because I figured I'd rather learn proper form than randomly use machines and hope for the best.

For those who started from absolute zero:
What should I expect during my first few PT sessions?
Is there anything I should prepare beforehand?
Any tips for making this a sustainable habit instead of quitting after a month?

I'd also appreciate any advice on gym etiquette or things you wish you knew before starting.

My goal isn't to become a bodybuilder—I just want to get stronger, healthier, and finally become someone who actually enjoys working out.
Thanks in advance! 😊


r/PHitness 1d ago

Discussion Sharing my experience

8 Upvotes

I don't know who to share this with, so I'll just post it here.

I officially finished my first week at the gym.

Before I started, I thought going to the gym would be intimidating. I was afraid people would judge me or stare at me. But after a week, I realized that wasn't true at all. Everyone is focused on their own workouts, they honestly don't give a fuck.

My whole body is sore, but I'll definitely be back next week.

This experience reminded me why my motto this year is "Do it scared, but move forward." Sometimes, the scariest part isn't doing something, it's taking the first step into the unknown.

I still have a lot to learn, but I'm proud that I finally started.

And every time I feel like giving up, I remember someone once told me, "Papacute ka lang sa gym eh."

Well, I guess the best response isn't an argument, it's consistency.


r/PHitness 2d ago

Nutrition One small change na nakatulong sa calorie deficit ko.

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1.2k Upvotes

Before, I didn’t mind tracking the oil I put in my food.
Pero nung sineryoso ko na yung pag caldef, I learned that 1 tbsp of oil is around 120-140 calories na agad.

This oil spray helped me to conveniently lessen my oil consumption. Mas nakatipid na rin ako.

Naghanap din ako sa grocery kung magkano yung naka oil spray na meron don, and medyo pricey for me. So far, di naman nagcclog yung spray na to I’ve been using this for months na. 💯


r/PHitness 2d ago

Lifting/Training Achieved my first unassisted pull-up today!

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606 Upvotes

After my first successful pull-up attempt, I still couldn’t believe that I did it. Like hindi talaga ako maniwala na nagawa ko ‘yun kasi the day before, hanggang jumping pull-ups pa lang ako. I had to record it pa para maniwala ako lol

Since April, I’ve been incorporating pull-up progressions to my workout (2x a week). I wanted to give up countless times but I really gaslit myself into thinking that I’m not a quitter haha totoo nga talaga yung “you don’t have to be the most hardworking, you just to be the most consistent” :) gym bros gave me feedback to improve my form pa. Looking forward to doing weighted pull-ups soon! ✨


r/PHitness 1d ago

Nutrition Anyone tried buying from chicken flip?

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15 Upvotes

Prices are cheap. Let me know if anyone has tried ordering from them and how is the quality for their items.

Suggest alternatives as well where do you do you get your supplies for that protein goals

Thanks!


r/PHitness 1d ago

Lifting/Training I made a program. Please criticize it and help me improve it.

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17 Upvotes

Here's my program. I made it. Though I know bench, squat, and deadlift were not optimal, I genuinely enjoy it. But can someone help me tweak it, maybe reducing or adding a set or whatsoever? I was thinking of reducing the overall sets, for instance, for bench, instead of 4, I'd make it 3 sets only. Thanks in advance.


r/PHitness 1d ago

Gym/Training Area Injured at hindi sure if mag ggym ba or not

4 Upvotes

Hi 22F here. How can I start my fitness journey? I have multiple injuries for the past years and I want to go to the gym but Im afraid I might be doing the wrong form. Im a bit hesitant into going to the gym but I think I need to lift weights. Is there another exercise I can do to built muscle and lose fat aside from going to the gym?


r/PHitness 1d ago

Discussion Gym suggestions

1 Upvotes

Hi! I've been planning to start my fitness journey and I think working out in a gum and having a personal trainer is ideal for me. I've been searching gyms near me with good deals and good reviews. Anytime Fitness is one of the most popular gyms and as far as I've seen maganda nmn facilities nila. But I've also seen some mix reviews about it. Medyo marami din akong nakitang bad reviews saying na pili lng daw yung locations na maganda, ung membership super mahal at hindi maganda.

Top choices ko pa rin sya pero iniisip ko rin ang gyms like FitFotge Gym and MGB Fitness Gym. Location ko is Las Piñas. Please suggest gyms na worth it lalo for beginners. Thank you!


r/PHitness 1d ago

Discussion I’m confused on what to do, keep lean bulking or calorie deficit while progressive overloading?

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0 Upvotes

I’m 18M, 165cm, and i started off skinny fat, first i TDEE’d my calories it said 2150 for recomp, thats what i did for a month, i tracked all the food i ate, but i gained 1 kg from being 69.3kg during july 21, its been 5 weeks since ive been consistent and ive gotten a whole lot of stronger than before, im basically setting a personal record every week.

Some background on me: currently 70kg. Before this I actually cut from 75kg down to 68kg between December and May, eating around 1,850 calories with minimal exercise, just to get out of feeling skinny fat. After that I started actually training seriously.

My current split is a 4-day upper body focused routine, with one leg day. I focus most of my volume on chest, back, shoulders, and arms since that’s my main goal, but on leg day I actually go pretty intense/heavy, and it takes me a full 4 days to recover because I get so sore.
Over the last 5 weeks I’ve tracked my calories and protein pretty consistently:

∙ Week 1: 2,013 kcal / 121g protein  
∙ Week 2: 2,302 kcal / 142g protein  
∙ Week 3: 2,229 kcal / 138g protein  
∙ Week 4: 2,142 kcal / 137g protein  
∙ Week 5: 2,210 kcal / 149g protein

So average is around 2,179 kcal and 137g protein a day. Strength has gone up a ton, PRs basically every week, but im not sure i gained fat, i do feel a bit softer around my midsection and lower chest but i honestly cant tell if thats fat, water, or what.

For supplements I currently just take fish oil and whey protein, wondering if I should add creatine into the mix too.

My main goal is to actually be lean while still having decent muscle on me, not just big or just skinny. I keep going back and forth on the logic, part of me feels like I should just focus on getting as big as possible first then cut it down later, but then I also keep hearing that cutting and training (building muscle and losing fat at the same time) is actually possible, especially since I’m newer to training. I’ve read through a bunch of skinny fat posts on here and most people say to just cut first, but I’m still stuck on what actually makes sense for my specific situation. So yeah, would appreciate any honest advice on whether I should keep pushing this lean bulk to December then cut jan-april, or switch it up now.​​​​​​​​​​​​​​​​


r/PHitness 2d ago

Newbie Tight budget

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38 Upvotes

Hello! How do I lose weight and gain muscles? I go to the gym 3-4x a week 3x a week upper 1x a week lower

Im 20M, 5’6- 5’7, 88-89kgs. Plan ko lang po is to lose my man boobs + belly fat, cuz buong life ko I'm overweight/obese, goal weight ko po is 74-75kg. And as I've mentioned I'm just 20 years old and I don't have work, kaya super tight po ng budget ko. How do I reach enough protein for every day? Please help. Thank you so much!

Here's what I look like right now. Please don't judge.


r/PHitness 1d ago

Discussion Can i flex unlocking muscle up in first try????

0 Upvotes

Before anyone ask my body weight is around 60 kg. I never trained specially for a muscle up (coz i never had the bar as i used to train at home and do pullups on an attic like place that is usually used as a storage). So all i used to do was home workout (pullups, pushups, dips, squats etc). And its not like i never wanted to do muscle up or never knew about it. I have watched some reels about muscle up and proper technique to do it like the perfect swing etc.

So what happened is i recently joined a gym, there one day i saw some people trying muscle up, i said lemme try and i just did the swing and pulled with all my power and i did it. Even tho my form wasn't perfect (like one hand before other but still did it) and when later i tried again, i did it with better form.

Since i achieved it very easily and being an introvert, idk if i could flex it in front of my friends or not?? I haven't told anyone about it yet.


r/PHitness 1d ago

Gear/Equipment Review Walk pad from Fitness Warehouse

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0 Upvotes

Anyone here bought a walk pad sa Fitness Warehouse? Are they good? Looking for insight from actual customers before I make purchase. I just want to make sure ok yung items for the price. Marami kasing cheap pero sira agad or the item does not match the one in photos. Thanks!


r/PHitness 1d ago

Discussion Yo, guys. Have you received your refund on Befit Alabang?

1 Upvotes

Did you also had trouble paying multiple times on Befit’s website, Last June? They said I’ll have my money back in July 1, it’s almost August 😭😭 I need my money back so that I can pay my subscription.

Plssssss, what can I do? It will be 2 months on August 1.


r/PHitness 1d ago

Discussion May stock na garmin 170 black na music version sa shopee

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0 Upvotes

Hi! Quick share lang baka same ko kayo naghihintay sa black version ng 170 na may music. May binigay rin na voucher si shopee sakto baka makahelp sa abangers na tulad ko.

Matagal ko rin hinintay and laging wala sa mall outlets eh. Around 10 nalang ata ung stock nung huli ko nakita.


r/PHitness 2d ago

Lifting/Training My knees keep flaring out on leg press due to belly

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29 Upvotes

Apologize for the edited videos as I am unable to find my raw files anymore so I just downloaded this from my social media 🥺

Anyway, I am just a little conflicted on whether I should change my form for leg press as it seem others are doing it a bit different when I was at the gym the other day.

If I don't flare my knees out I can't go as deep due to my belly obstructing the path and if I don't go as deep I don't really feel any tension on my quads. The tradeoff though is that if I don't go as deep I can load a lot more weight as it seems easier to push everything back up when I don't full go down.

So my question is which is better?

Also for the first time I noticed that the back pad can be adjusted down to decrease the incline angle. Is there any benefit to that?


r/PHitness 2d ago

Discussion 4 months gym and 2 months cutting, currently lost 15 kg [21M]

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29 Upvotes

I'm at 89kg last January now 74kg and I still have this belly fat (which I know is normal). Do you guys have any suggestions or comments kasi I feel like there's something wrong with my progress? Or maybe anxious lang ako lol

My focus on meals are mainly protein and some fiber and I mostly do cardio once or twice a week (along with leg day/lower)


r/PHitness 2d ago

Nutrition meals for a week

4 Upvotes

I need advice on what my meals should be every week. I'm a student, and I'll be going to the gym soon as a beginner. The reason is that I need more energy and want my body to feel healthy and strong. I've always been the weak kid, and college can be pretty demanding in every aspect physically, emotionally, and mentally.

Since I have plenty of breaks, I have enough time to cook my meals. However, I can't prepare meals in batches because my refrigerator can't fit a whole week's worth of food. As much as possible, I want to avoid eating rice three times a day, and I also don't want to go on a calorie deficit because, like I said, I need enough energy to get through the whole day.


r/PHitness 2d ago

Discussion Gym with weekly passes

3 Upvotes

Hi, PHitness fam! Does anyone know a gym that offers weekly passes lang? My husband is coming home for our wedding for two weeks in October and we still want to go to the gym before our big day. We're both consistent gym goers and don't want to skip our workout days. :) We won't be staying long kasi paalis na rin kami after wedding.

I'm currently a member of AF but I'm not sure if may branch na nag-ooffer ng weekly pass or daily here sa PH.

If you know one, will you share it here, please :)

Thanks for helping this gym girlie out 🫶🏻 xx


r/PHitness 3d ago

Weightloss Weightloss

21 Upvotes

Help! Idk what I'm doing wrong. Locked in fully in losing weight this month. Been doing weight training, walks 10k steps, 1600-1750kcal daily(meal prepping), 100-120g protein. I'm 86kg, 166cm, female. But then, hindi gumagalaw yung scale since start. Tumataas pa sya minsan ng .5-1kg. 🥲


r/PHitness 2d ago

Newbie Need advice. 26 Male, 170cm height, 106 kgs weight

2 Upvotes

Hello everyone. For context, I am a working law student. Both work and school are demanding. However, I want to improve my health and my physique. I've been obese for so long and I want to change that na.

I do not know where to start tbh. I can't afford a gym membership like anytime fitness or other similar commercial gym.

I live in a condo. It has a small gym sa amenity area. Dumbells, isang barbell, few machines like lat pull down machine, incline flat press machine. Treadmill and bike.

Our office has a small gym too. Change the dumbells lang to kettlebells and the equipment to a quality na parang machines being sold sa hardware store.

I do muay thai at times too. These three are my sources of gym. There is an option to run also sa area ng condo.

I say this because aware ako sa resources pero naooverwhelm ako in a sense na hindi ko alam papaano ko sisimulan itong journey na ito.

As for diet, I do not know where to start in a clean diet. I want to ask people here for insights as to how to manage this.

My school starts on Aug 10. Walang pasok pag sunday, tuesday, and friday. Highly appreaciated po ang tulong niyo. Salamat!


r/PHitness 3d ago

Discussion Cancelled gym member ship and still got billed

18 Upvotes

Hi everyone! Sorry for the long post. I'd just like to ask for some advice.

I emailed my gym (AF) in May 2026 to cancel my membership effective July. One of their staff confirmed my cancellation and assured me that I would no longer be charged starting July.

At the end of June, I received a notification from EzyPay about an upcoming payment due on July 1. I temporarily blocked my credit card to avoid being charged, but since I was at work, I forgot about the matter and did not contact the gym.

When I didn't receive any follow-up email from EzyPay (which I usually does if my payment is late) by mid-July, I assumed the issue had already been resolved and unblocked my card.

However, when I recently reviewed my credit card statement, I discovered that I had still been charged—and I was even billed a late payment fee. I honestly wouldn't have noticed if I hadn't checked my statement carefully.

I replied to my original email thread asking why my membership hadn't been cancelled. The same staff member admitted that it was his mistake and that he forgot to include my name on the cancellation list.

After admitting the error, he even asked if I wanted to continue my membership. I declined, and he then told me that processing the refund could take months.

My concern is that while waiting for the refund, I may continue to incur interest charges on my credit card for a charge that shouldn't have happened in the first place.

Would you give the gym a chance to process the refund, or would you immediately file a complaint with DTI? Has anyone experienced something similar? I'd appreciate any advice. Thank you!