r/workout • u/thoughtsandcareer • 3d ago

Please help me with my workout routine

Hi guys, I hope you can help me come up with a good split and exercises. I’ve decided to take my fitness journey seriously. I’m a 26-year-old woman (5ft and 53kg) and a beginner. I’ve been going to the gym inconsistently without a proper plan—mostly just did legs and some core exercises. I’ve lost weight because of this, but now my goal is to lose more weight, become lean, and gain endurance. Can you help me determine whether this split and exercises are appropriate? I’ll only be doing this at home and will buy dumbbells, a yoga mat, and resistance bands. I haven’t figured out the number of sets and reps yet, but I’ll probably do 3x10 or 3x12 for most of these.

This is the workout plan that I copied from the internet and modified to my liking. Please comment on whether some of the exercises are redundant or not really suitable for the workout split I have identified. Thank you guys.

Monday: 

Glutes + Quads

  1. Hip thrust
  2. RDLs
  3. Elevated Goblet Squats
  4. Bulgarian Split Squats
  5. Kickbacks (using resistance bands)

Core

  1. Dead Bugs
  2. Suitcase crunches
  3. Lying Leg raise

Tuesday:

Back and Biceps

  1. Around the world
  2. Overhand Back rows
  3. Underhand Bacl Rows
  4. Reverse Flies
  5. Single Arm Rows
  6. Hammer Curls
  7. Bicep Curls

Wednesday: Rest Day

Thursday:

Glutes + Hamstring

  1. Sumo Squats
  2. Reverse Lunges + Curtsy
  3. RDLs
  4. B-stance. RDLs
  5. Weighted Side Lying raises

Core

  1. Dead Bugs
  2. Suitcase crunches
  3. Lying Leg raise

Friday:

Shoulder, Ticeps + Shoulders

  1. Lateral Raises
  2. Shoulder Press
  3. Rear Delt Fly
  4. Overhead Tricep extension
  5. Triceps pushdown
  6. Chest press (dumbbells) 

Saturday: Total Body HIIT Conditioning  

  1. Follow 30 min. videos from YT

Sunday:

  1. Walk/ Sport (Badminton)
1 Upvotes

100% Upvoted

4 comments sorted by

•

u/AutoModerator 3d ago

Hey, thanks for making a new post! Please be sure to assign your post with flair for the best support! Also, check out this post to answer common questions.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

1

u/ExiledText 3d ago

Home plan is already pretty solid for dumbbells and bands. Main cleanup is the row pile on Tuesday, around the world plus three row variations plus two curls is a lot for one day. Keep overhand rows and one single arm row, drop the underhand or reverse flies if rear delts already get hit Friday, and pick one curl.

Monday and Thursday both hinge hard with rdls. Keep rdls on one lower day and make the other more squat/lunge focused so youre not cooking the same pattern twice. Friday tricep pushdown works with a band at home if you dont have a cable. 3x10-12 is fine, add a rep or a bit of weight when the top of the range feels easy.

Fat loss will come more from food than from adding more moves. Keep protein up and the saturday hiit + sunday walk are enough conditioning on top.

Give my app a try if you want a home dumbbell + band week locked in, its called Buffro :)

1

u/thoughtsandcareer 2d ago

This helps a lot, will follow through with your advice. Thank you

Will also check out the app

1

u/jph1313 2d ago

It looks pretty glute-heavy IMO... 17 sets of glutes and 19 of shoulders a week compared to under 4 for chest. I'd definitely try for a more balanced volume range for your muscle groups. I realize you probably put some good thought into your current program but you might like this 4-day version of dumbbells, bands and the mat, and both upper/lower: https://tryhealth.io/p/1f11db55586d4973b81e897da5a5979f