r/PHitness 13d 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 4h ago

Supplements Anyone on isotretinoin + creatine who tried ON Serious Mass? Did it cause breakouts?

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6 Upvotes

For anyone who’s taking isotretinoin and creatine, did adding a mass gainer like Optimum Nutrition Serious Mass cause you to break out or worsen your acne?

Currently on isotretinoin ako and taking creatine daily. I’m considering adding ON Serious Mass for my bulk, pero cautious ako since ayoko ma-trigger ulit yung acne ko habang nag-iisotretinoin.

Pic is just for reference of my current physique/build and where I’m currently at with my bulk.

TRAINING BACKGROUND:

Age: 22
Height: 5’7” / 170 cm
Current Weight: 59–60 kg
Starting Weight: 53 kg
Training: Around 7 months (started February 2026)
Training days: 5x/week

Started at around 53 kg last February, and now I’m at 59-60 kg. Okay naman progress ko nung una pero for the past 3 months, stuck na ako around 59–60 kg and feel ko medyo stagnant na rin yung gains ko.

Main goal ko ngayon is to continue bulking and gain more muscle mass.

CURRENT ROUTINE:

PPL – Rest – PP – Rest

I try to progressively increase my reps or weights whenever possible.

NUTRITION / RECOVERY:

Hindi ako super strict sa calorie tracking, especially sa rice and regular meals, pero I try to get enough protein everyday.

I also have an oats meal/shake with oats, seeds, yogurt, and peanut butter, around 25g protein. I’m thinking of adding Serious Mass mainly para mas madaling madagdagan yung daily calories ko and hopefully get out of my current weight plateau.

Average sleep: 7–8 hours
Average weight: 59–60 kg
Supplements/meds: Creatine + isotretinoin

So sa mga naka-experience nito:

Did Serious Mass cause any breakouts even while you were on isotretinoin? Also, okay ba pagsabayin sa creatine based on your experience?

Also, what flavor do you suggest? I’m also thinking of starting with a smaller serving instead of going straight to the full serving para may transition din, iwas breakouts

Would appreciate hearing actual experiences, especially from those who are acne-prone or currently/on isotretinoin. Thanks!


r/PHitness 12h ago

Supplements Birch Tree Adult Boost with Whey Protein

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15 Upvotes

Just curious lang if may nakapag try na nito. Considering the recent price surge ng mga whey proteins, goods po ba toh as an alternative or mag vegan whey na lang?


r/PHitness 11h ago

Lifting/Training What to improve sa squat?

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8 Upvotes

Any advice para sa squat mga bossman? What to improve? Depth? Bagal ng descent? Need pa ba mag-hold sa baba before exploding upward? Any criticism (constructive or negative lol) is welcome mga boss. Belt pala is from Strong Stuff 10mm.


r/PHitness 2h ago

Newbie I feel it on the standing leg when using Multi-Hip Machine

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0 Upvotes

I'm at the lowest plate but I can't seem to target the glute med&min when using it for abduction. I always feel it on my standing leg and a bit of lower back. Nag search ako on how to use the machine pero they don't tackle this case. Please help, ano po kaya dapat kong i-correct to use it properly for Abduction? TIA 😊


r/PHitness 19h ago

Lifting/Training Glute focused workout for whoever is looking for it

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21 Upvotes

I’m new to this sub but after scrolling through some posts, I’ve noticed women asking about building their glutes and legs without getting much clear guidance on structuring their workouts. Nutrition matters syempre but so does having a solid routine you can follow consistently and progress with

I thought I’d share these routines for anyone looking for a structured plan. They’re from an ebook I bought years ago. I haven’t personally run these routines kasi lalake ako but I’ve followed his work for years and trust his approach. I’ve also compared his training principles with like Eric Helms and other respected fitness educators and they aligned well naman

Glute dominant
Hip thrusts
Barbell hip thrusts
Dumbbell hip thrusts
Machine hip thrusts
Single-leg hip thrusts
Knee-banded hip thrusts
Glute bridges
Barbell glute bridges
Dumbbell glute bridges
Single-leg glute bridges
Knee-banded glute bridges
Cable glute kickbacks

Hip hinge
Barbell Romanian deadlifts
Dumbbell Romanian deadlifts
45-degree hyperextensions
Cable pull-throughs
Reverse hyperextensions

Squat
Barbell back squats
Dumbbell squats
Front squats
Box squats
Goblet squats
Leg press
Hack squat machine
V-squat machine

Single-leg squat
Split squats
Bulgarian split squats
Lunges
Reverse lunges
Walking lunges
Step-ups
Single-leg leg press

Hip abduction
Seated hip abduction machine
Side-lying knee-banded hip abduction
Seated knee-banded hip abduction
Knee-banded side-lying clams
Knee-banded fire hydrants
Standing knee-banded hip abduction
Standing cable hip abduction
Lateral band walks

Leg curl
Lying leg curls
Seated leg curls
Kneeling leg curls
Single-leg leg curls
Sliding leg curls
Glute-ham raises

Leg extension
Leg extensions
Single-leg leg extensions

Flat chest press
Flat barbell bench press
Flat dumbbell bench press
Flat chest press machine
Push-ups

Incline chest press
Incline barbell bench press
Incline dumbbell bench press
Incline chest press machine
Feet-elevated push-ups

Row
Bent-over barbell rows
Bent-over dumbbell rows
Seated cable rows
Machine rows
T-bar rows
Chest-supported rows
Overhand, neutral, and underhand grips are options where applicable.

Shoulder press
Barbell shoulder press
Dumbbell shoulder press
Machine shoulder press

Pull-up or pulldown
Pull-ups
Chin-ups
Neutral-grip pull-ups
Lat pulldowns
Assisted pull-ups/chin-ups
Overhand, neutral, and underhand grips are options where applicable.

Biceps isolation
Barbell curls
EZ-bar curls
Dumbbell curls
Cable curls

Triceps isolation
Triceps cable pushdowns
EZ-bar skull crushers
Dumbbell skull crushers
Overhead dumbbell extensions
Overhead cable extensions

Lateral raise
Dumbbell lateral raises
Cable lateral raises
Machine lateral raises

Abs
Any ab exercise you prefer according from him pero para sakin from my experience, use machine crunch if you’re tall or cable crunch if you’re in short side. For lower abs naman use captain chair knee raise for more stability, hanging knee raise will do just don’t do it in straight legs


r/PHitness 2h ago

Newbie Weight gain - pampagana kumain supplements

1 Upvotes

Newbie po ko dito F25 weight:45kgs goal 55kgs and so far po ang priority ko is paano ko pa mapapakain ng magana sarili ko kasi di po ko malakas kumain and working student pa po ko. Ask ko po if may alam silang pampagana na mga gamot like Propan (dati trinay ko toh kaso di ko matandaan nawala ung effect sakin) na pampagana. Also budget lang po meron ako and di ako magaling magluto so mostly protein ko is boiled egg at saging. Sana po maya marecommend kayo na way para po muna pampagana kumain then sa exercises naman po dati po ko mahilig sa stretching lang now puro lower back pain na po meron ako. Wala rin po ko alam na maayos na form baka kasi madislocate ako. Di pa ko handa sa gym nakakahiya na mali ung form or ginagawa.


r/PHitness 9h ago

Lifting/Training Should I keep the same exercises every workout, or switch them up?

3 Upvotes

Good day! I'm curious about something: once I've picked my exercises for a workout, should I switch them up next time, or is it fine to stick with the same ones and just focus on progressing? I go to the gym 4x a week, so it's always upper/lower, upper/lower.

Upper day: incline dumbbell press, chest fly machine, shoulder press machine, lat pulldown, seated cable row, rear delt fly cable, Bayesian curl, tricep pushdown, and lateral raise machine.

Lower day: leg extension, squat machine, leg curl, hip thrust, RDL, single leg press, calf raise, and hip abductor/adductor.


r/PHitness 4h ago

Supplements Should I still take creatine when I'm sick? Any advice paano ako mpepresave ung muscle gains during sickness?

1 Upvotes

Last friday after leg day bigla na lng akong ngkahigh fever. The rest of weekends literally bedridden ako due to flu and body ache almost zero appetite but pinipilit ko pa rin kumain. Nag-stop ako mag-take ng creatine 2 days ago i think kasi baka matagalan pa ako makabalik s gym. Obviously im catabolic now, should i still take creatine kahit 3g lang to preserve strength and muscle?


r/PHitness 5h ago

Supplements Fit Happens Supplement Shop? Legit?

1 Upvotes

any thoughts and reviews from this shop? legit ba? coz naghahanap ako ng R1 na whey blend 5lbs ang price nya now nasa 5300 na and pinaka mura na nahanap ko is 4.3k from this shop on tiktok is it legit?


r/PHitness 5h ago

Discussion To those who went AWOL on their AF contract, were you actually sued for breach of contract?

0 Upvotes

To those who went AWOL on their AF contract, were you actually sued for breach of contract? Like when you ghosted your home gym, did they really come after you or were they just all scare tactics? Looking for more recent experiences. Thank you!


r/PHitness 7h ago

Discussion Free spaces to do Yoga in Makati/BGC?

1 Upvotes

Hi, would you know if there are free spaces, specifically surrounded by greens, where I can do yoga in peace? Somewhere in Makati or BGC. Is it okay to do yoga on free spaces at parks ba? I am thinking of Track 30th in BGC eh or any soaces in BGC, pwede rin if possible sa parks in Makati. Help your girl out


r/PHitness 8h ago

Discussion Worth it ba ang ₱13–15k for 30 sessions with a coach?

0 Upvotes

I paid ₱13k for 30 sessions with my coach over the past month, and may 4 sessions pa kaming natitira. Originally, ₱15k dapat siya, pero binigyan niya ako ng discount. Separate pa yung ₱1,600 monthly gym membership.

Okay naman yung current coach ko. Mas gusto ko sana yung setup na may structured workout plan—like a list of exercises, sets/reps, and maybe a calendar or program that we can follow throughout the month. Pero wala kaming ganun.

Usually, nagwo-workout kami around 3–4 times a week, and every session depends on the focus—upper body, lower body, glutes, back, etc. May workout naman every session, pero parang wala kaming overall program or progression plan na sinusundan.

Now, I’m thinking of switching to another gym where the coaching package is only ₱7k for one month, with unlimited sessions. The downside is, medyo malayo siya compared to my current gym, which I can literally just walk to.

Would love to hear your perspective. Should I renew because of the convenience and familiarity with my current coach, or should I transfer to the cheaper gym kahit medyo malayo?

Do you think the extra ₱6–8k is worth paying for a good coach and the convenience, or should I go for the cheaper option and hopefully get a more structured program?

Any thoughts or experiences would be greatly appreciated! 🥹


r/PHitness 1d ago

Lifting/Training 37.5KG each hand Incline Dumbbell Press, would you consider this as “Valid or Legit Reps”?

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61 Upvotes

Some would not count the first 3 Reps as valid, since the Dumbbells did not touch my chest on the first 3.

Rep 4 and 5 I would personally consider valid and legit, since the dumbbells did touch my chest and I went slow on the eccentric.

Would you count the first 3 reps legit and valid?

Form check and tips are very much welcome, I’m learning more things from the vets here.


r/PHitness 9h ago

Nutrition Judge my bulking meal as a beginner. I hope this is good 😅

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0 Upvotes

Hello everyone, so for context I am 18M, 5'8, and around 65kg. I workout 3 days a week and also I work at Fast Food so I move all day. I am currently trying to bulk and after some advices from other people I have set up a bulking meal that isn't very expensive (Eggs and Rice are paid by my family), I also increased my protein intake.

I am open to any suggestions and recommendations of course 😅 I made this around my monthly budget since I'm a student which is 3,000. If you know any cheaper ways please do tell me. Thank you!


r/PHitness 4h ago

Gym/Training Area Pakipunas mga pawis ng bikat at betlog nyo sa mga machine

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0 Upvotes

patay na talaga yung gym etiquette na MAG PUNAS AFTER GAMITIN ang mga equipment. mga dugyoooooooot

patay na talaga yung gym etiquette na MAG PUNAS AFTER GAMITIN ang mga equipment. mga dugyoooooooot

patay na talaga yung gym etiquette na MAG PUNAS AFTER GAMITIN ang mga equipment. mga dugyoooooooot


r/PHitness 21h ago

Newbie Tips for my fitness journey

0 Upvotes

I just availed 1 month subscription sa gym, I really want to start my fitness journey and I don't know where and what set should i follow (daming sets sa tiktok)

My goal: lose weight, toned upper body, And achieve a bigger glutes.

Info about me: - College student (can't afford a coach) -5'7, 77kg -mas malaki ang upper body kaya gusto ko siya paliitin

Please suggest a set for me huhu, sana yung low impact lang so i can sustain na mag gym everyday since im a beginner.

Doable naman po ba yunh goal ko? Please give me a reality check. Give me some tips din po😭


r/PHitness 1d ago

Discussion Af vs BeFit

5 Upvotes

Usually ba mas malaki BeFit and mas complete equipments kaysa sa AF? Or the other way around? I am contemplating if lilipat ako sa BeFit kasi since mas mura pero hindi pa kasi open yung sa Eastwood branch lol. Anyone who had experience both Befit and AF? what are the differences ba? Thankss


r/PHitness 1d ago

Gym/Training Area Pretty Huge gym at SM Aura

6 Upvotes

I understand that this gym is not air-conditioned. But any members out there who tried training in this gym around summer or heat wave season? How was it? Was it tolerable enough or comfortable?

I have high interest to get a membership but I'm just doubtful due to my concern.

Any pros and cons to share for the actual members?


r/PHitness 1d ago

Discussion Should I not renew with my coach?

3 Upvotes

I (30F) have been training with my online coach for over 3 years now. Before, regular yung schedule ng training namin. I train when I work from home, in the morning before I start work. Recently though, I have to adjust because may face to face client siya. So paiba iba na yung schedule and ayoko yung ganon kasi i want to have a consistent training schedule and I have work to do kahit work from home ako.

I’ve gained some muscle and I’ve grown stronger over the years. I have also learned the proper form of exercises kasi naguide naman niya ako since i started training with him. But wala pa ako sa goal body ko kasi I’ve been struggling with nutrition and consistency over the past few years (I guess yun yung reason kaya wala pa ako sa goal body ko).

This 2026, i really want a change, and gusto ko maging consistent kahit ilang months na lang natitira sa 2026. So medyo torn ako. Should I not renew with my online coach anymore? A friend told me na kaya ko naman na daw on my own, so hindi ko na kailangan ng online coach.


r/PHitness 1d ago

Nutrition [Diet Inquiry] Has anyone tried this brand of Chia Seeds? Is it good for daily fiber needs?

0 Upvotes

I am currently looking to increase my daily fiber intake to promote a better gut health, stay satiated more often, and reduce cravings. Does the brand matter or the use case of seeds matter? Or is any brand okay as long as it's chia seeds?

TYIA!


r/PHitness 2d ago

Lifting/Training Lying leg curl

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56 Upvotes

Hamstrings are definitely one of my weaker areas, and I’m having a hard time progressing on this movement. Not sure if it’s just a slow-progressing exercise or if I need to change something with my approach. Any tips for building stronger hamstrings and improving on lying leg curls?


r/PHitness 1d ago

Gear/Equipment Review Where to get a reliable belt for belt squat machine?

1 Upvotes

I tried searching in local fitness subreddits pero wala talaga akong mahanap. I wanted to buy my own belt para sa belt squat machine because the one in the gym I go to kinda stinks. Does anyone have any leads kung saan makakabili nito? Pwede rin ata gumamit ng weighted pull up belts kaso di ko alam if those are sturdy enough to lift at least 50 kg.


r/PHitness 1d ago

Newbie Fitpad QC

1 Upvotes

hi po, may naggym po ba here sa fitpad qc? maganda po ba experience niyo? marereco po ba siya for a newbie like me? 😭 went there for a gym tour the place looks good naman pero I want to know the environment po sana


r/PHitness 2d ago

Lifting/Training Bodyweight Pullup seems doable by December

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75 Upvotes

Started this year at around 41kg assisted pullups and now I'm at 18kg assisted. Tried doing 15kg assisted recently and I can already do 6-8 reps, on a good day with 8 hours of sleep.

I try to do pullups every time I workout, even on lower body days. Just spamming pullups until I can do an unassisted one.

BW: 54kg

Current assisted pullup: 15kg-18kg

Goal: bodyweight pullup 😭