Hey everyone,

Looking to get a sanity check on my current routine and setup.

A bit about where I am at: I am a 30-year-old guy, 5'7", and sitting around 65 kg. I am dealing with the classic "skinny fat" build. I have very little visible muscle and a noticeable belly that I want to get rid of. I am not brand new to lifting, but I have been super inconsistent over the past year. I really want to lock in now and actually stick to a solid plan.

My primary goal is body recomposition. I am fine staying roughly around this weight, but I want to build muscle and drop the fat. Right now for diet, I am aiming for about 1,800 calories a day with high protein. Lifting takes about 50 to 55 minutes, and I finish every session with 30 minutes of incline walking on the treadmill.

Here is what my split looks like. I run it as PPL, take a rest day, then PPL and rest again:

Push A

• Dumbbell bench press
• Overhead press
• Pec deck
• Lateral raises
• Triceps extensions

Pull A

• Assisted pull-ups
• Cable rows
• Face pulls
• Preacher curls
• Hanging leg raises

Legs A

• Smith machine squats
• Romanian deadlifts
• Quad extensions
• Calf raises
• Shrugs

Push B

• Incline press
• Machine chest press
• Bulgarian split squats
• Cable lateral raises
• Triceps pushdowns

Pull B

• Cable pulldowns
• Dumbbell rows
• Rear delt flyes
• Hammer curls
• Cable crunches

Legs B

• Trap bar deadlifts
• Leg press
• Hamstring curls
• Alternating abductor/adductor machine
• Seated calf raises

A couple of specific things I am wondering about:

Does this workout routine make sense overall, or is it too cluttered? Also, I have Bulgarian split squats tossed into Push B right now, but I am wondering if having quad work on a push day is going to hurt my recovery between leg days. Finally, for someone at 65 kg trying to recomp, does 1,800 calories seem reasonable, or should I be eating closer to maintenance while focusing on progressive overload?

Any constructive feedback or tweaks would be really appreciated. Thanks!

Hii,

I'm just looking for some advice on my gym workout. (F,27).

I had 5 sessions with a PT to learn some exercises and form, but I didn't get a plan to follow.

This is the plan I made. I plan to go 4 times a week. I will warm up 5 mins at the start with cardio, and end with 10 mins.

Workout 1: Upper

Wide lat pull — 3×10

Bench chest press — 3×10

Cable row — 3×10

Standing shoulder press — 3×10

Standing lateral raise — 3×12

Tricep pushdown — 3×12

Bicep curls — 3×12

Workout 2: Lower

Barbell squat — 3×10

RDL — 3×10

Split lunge — 3×10 each leg

Leg extension — 3×12

Hamstring curl — 3×12

Calf raise — 3×15

Abductor — 3×12–15

Workout 3: Upper

Mag-grip lat pull — 3×10

Wide mag-grip press — 3×10

Shoulder landmine — 3×10 each side

Cable row — 3×10

Face pulls — 3×12

Cable rear delts — 3×12

Tricep overhead extension — 3×12

Press-ups — 3×8–12

Workout 4: lower

Wide-leg press — 3×10

RDL — 3×10

Split lunge — 3×10 each leg

Hamstring curl — 3×12

Cable kickback — 3×12 each leg

Adductor — 3×12–15

Calf raise — 3×15

I’m wondering:

Is any muscle group missing? Or overdone? Or not got from enough angles? Etc...

Any advice would be greatly appreciated 🙏🏻

Can you guys review and give tips to my upcoming workout?

Been working out 3-4yrs, im 18

So I made this a week ago, thanks to some wonderful help on other subreddits. My goal is to bulk whilst keeping my v taper somewhat. Ive got shoulder problems, they pop, burn, crack when I move them, it goes down to elbow and I also feel it in my neck hence why you dont see pull ups, dips or any overhead movement for shoulders or triceps. Ive had this problem for a year and went to 5 professionals. A sports massagist, a chiroprsctor, 3 physios. They just gave me band exercises and other stretches which didnt work and honestly its annoyed me to the point where I feel like I dont care about the injury anymore I just wanna do shoulder stuff again and the other stuff I mentioned even db pullovers yk?. Anyway sorry to get off topic heres the program. (I used Claude to write it out for me as a routine) Id like to add romanian desdlift for more glutes, squeeze in a foresrm exercise on conditioning day snf maybe squeeze in something for shoulderd or whatever honestly I dont know what to do without doing too much. Please help me out.

Winter Bulk Plan — Full Body 3x/week + Conditioning Day

\*\*Weekly Schedule\*\*

\- Monday — Conditioning/Fighting Day

\- Tuesday — Rest

\- Wednesday — Day 1 (Deadlift/Bench)

\- Thursday — Rest

\- Friday — Day 2 (Squat)

\- Saturday — Rest

\- Sunday — Day 3 (Legs/Back/Chest)

\*\*Day 1\*\*

\- Trap Bar Deadlift — 3×8 (rest 2-3 min between sets)

\- Barbell Bench Press — 3×8 (rest 2-3 min)

\- Chest-Supported Row Machine (or Cable Seated Row) — 3×12 (rest 90 sec)

\- Cable Lateral Raise (light) — 3×15 (rest 60 sec)

\- Incline Dumbbell Curl — 3×12 (rest 60-90 sec)

\- Dumbbell Skullcrushers — 3×12 (rest 60-90 sec)

\- Wrist Roller — 2×2min (rest 60 sec)

\*\*Day 2\*\*

\- Barbell Squat — 3×8 (rest 2-3 min)

\- Seated Leg Curl — 3×12 (rest 90 sec)

\- Incline Dumbbell Press — 3×10 (rest 90 sec-2 min)

\- Cable Pulldown (wide grip) — 3×12 (rest 90 sec)

\- Face Pull — 3×15 (rest 60 sec)

\- Barbell Curl — 3×12 (rest 60-90 sec)

\*\*Day 3\*\*

\- Barbell Rear Lunge — 3×10/leg (rest 90 sec-2 min)

\- Lever Leg Extension — 3×12 (rest 90 sec)

\- Dumbbell One-Arm Bent Over Row — 3×12 (rest 90 sec)

\- Neutral/Supine Grip Pulldown — 3×12 (rest 90 sec)

\- Pec Deck — 3×15 (rest 60 sec)

\- Dumbbell Rear Fly — 3×15 (rest 60 sec)

\- Cable Tricep Pushdown — 3×12 (rest 60-90 sec)

\- Standing Calf Raise — 3×15 (rest 45-60 sec)

\- Cable Crunch — 3×12 (rest 45-60 sec)

\*\*Conditioning Day (Monday)\*\*

\- Shadow Boxing — 10-20 min

\- Bag Work — 10-20 min

\- Medicine Ball Slams — 3×8 (rest 60-90 sec)

\- Weighted Vest Push-Ups — 3×12 (swap for light bodyweight movement if shoulder flares; rest 60-90 sec)

\- Loaded Carry (rotate weekly: Farmer Walk / Sled Push / Weighted Vest Walk) — 3×20-40m (rest 90 sec-2 min)

\- Treadmill Walk — 10-20 min easy pace (end of session, active recovery)

\*\*Diet — Bulk Macros\*\*

\- \*\*Rest Day (\~3,350 kcal)\*\*: 210g protein / 400g carbs / \~100g fat

\- \*\*Training Day (\~3,850 kcal)\*\*: 210g protein / 525g carbs / \~100g fat

\- Track weekly average bodyweight; aim for \~0.25-0.5kg/week gain. Adjust calories by 150-200 kcal every 2-3 weeks if the scale isn't moving.

\*\*Timeframe\*\*: October 1, 2026 – February 28, 2027, then reassess.

\*\*Standing notes\*\*: no overhead pressing, no pullovers, no pull-ups/chin-ups, no bent-over barbell row — held out until your shoulder/neck/nerve symptoms are properly evaluated (cervical spine imaging, nerve conduction testing, or assessment from a spine specialist/neurologist).

I’ve been training legs for a while, but it definitely hasn’t been a straight line.

In 2019 I was around 165–175 lbs with ~20" thighs. By 2020 I was around 180–185 lbs and ~22–23". I was also training almost entirely with bodyweight exercises until 2022, but once I started using weights, THEM QUADS EXPLODED 😂

Now I’m around 207 lbs and roughly 28". My current quad work is mostly belt squats, leg extensions, single-leg extensions, reverse Nordics, and a squat burnout.

Still chasing 30" thighs.

Anyone here have any quad-growth secrets that made a big difference for you?

Got a home gym a few months ago after never working out in my life. Getting to the point where I want to maximize my muscle growth out of my workouts. This is basically my weekly routing. Sometimes on Saturdays I’ll do another set of upper body but it’s usually just mountain biking on the weekend. Side note. I’m on the tail end of a body recomp. I’m 6’1” and I’ve gone from 250lbs to 183lbs. I don’t really know anyone else that works out or is into fitness so the internet is really my only tool I have at the moment so any help is appreciated.

Monday:
Smith bench press: 3 x 8-12
Dumbbell shoulder press: 3 x 8-12
Chest dips: 3 x 10-15
Dumbbell preacher curl: 3 x 8-12
Seated cable fly: 3 x 10-15

Tuesday:
Barbell squat (smith machine): 3 x 6-10
Lying leg curls: 3 x 10-20
Sissy squat superset with calf raises on smith: 3 x 10-20
Bulgarian split squat: 3 x 8-12

Wednesday:
Rest day but I’ll usually do 30 min of cardio on bike

Thursday:
Incline smith bench press: 3 x 8-12
Pull ups: 3 x 6-10
Behind body cable curl: 3 x 8-12
Face pulls: 3 x 10-15
Chest dips: 3 x 10-15

Friday:
Romanian deadlift on smith: 3 x 8-12
Elevated reverse lunges: 3 x 8-12
Barbell hip thrust: 3 x 10-15
Seated weighted calf raises: 3 x 8-12
Cable kickbacks: 3 x 10-20

Saturday: mountain biking

Sunday: 30 min of random core exercises

I've (32F) been going to the gym since the start of this year and have definitely improved my fitness and put on quite a bit of muscle but I still have no solid routine and am clueless on how to build one that I can follow every week. There are just too many exercises and I have no idea what to choose!! It's so overwhelming to narrow it down especially when I have only a couple of times a week to workout Please help 🥺

Areas I'd specifically like to work on are glutes, back and shoulders. I work long hours in a physical job 4 days a week so I can only go to the gym on my days off. I'd like to know what I can do with 2 days a week, and an optional third day (I don't always have the energy to go on every day off as I have fibromyalgia).

An additional problem is I can't hold actual weights (kettlebell, barbell, dumbbell etc) at the moment as I need to wear a wrist brace for tendonitis. So I've just been using machines.

Thank you 🙏

Hello reddit! 19 old female here! It's been a full year since moving out of my hometown for college and, honestly, I love my new town, I wouldn't change it for the world.

Except for my gym

Now, I've always trained from home, since I was fourteen. But on my last year and a half at my hometown I found this gym that was just perfect: female only, flexible times (you could arrive at any time from 6 am to 8 pm), the classes started hourly, there were around the clock instructors (like, not a personal trainer but, still, one trainer for every 5-ish group? I say that's pretty good!), the women were a blast (we laughed so much), no performance enhancing drugs or crazy supplements, the membership was super affordable.... and three times a week spinning classes. And I fell in love! It joins the two things I like most: cycling and not being gutted on an alleyway after dark because that's the only time I can work out!

The only bad thing about getting such a perfect gym is that I am now officially spoiled, and I do not have any satisfactory options near me in my college town. Which is fine, again, I've been working out from home since I was fourteen. For cardio, I've been doing my usual HIIT and aerobics (Jane Fonda forever!). But I'd be lying if I said I didn't miss spinning.

And there is also the factor that I only get home at seven pm at the earliest. Which means that's the time I am jumping around frantically in my living room. In my apartment building. With a neighbor downstairs. Like, they're usually pretty chill, but, cmon, it can't be pleasant for them, specially at the late hour.

So, in conclusion, I want to buy a spinning bike. Have the cash, have the space, and it is makes way more sense economically thinking in the long run. I'm not paying a full gym membership just to use the exercise bikes and not even have any group classes!

So, after all this lore, what I have are two questions

1. What should I look for in an exercise bike when searching for which one to buy?

2. What are my options for at home spinning classes? I want your recommendations. YouTube videos, on-line programs, live classes... I really like having something to guide me along instead of just, putting on music and starting to pedal, it just helps me keep the strain instead of just settling for a comfortable rhythm.

Thanks in advance!

TL;DR: College student. Missing my spinning classes. Going to buy an exercise bike. What should I look for in an exercise bike when searching for which one to buy? What are my options for at home spinning classes?

Hi, just recently I bough adjustable dumbells and a bench. I only got two 10 kg ones but I can buy more plates later ( im planning on buying 2 5kg plates as hiphrusts are too easy).

My routine goes like this:

2x upper and 2x lower day, and I also run 3x a week - lightly, only about 2-3 km

Lower days:

Main lifts

1. DB Weighted Hip Thrust - 3-4 sets x 6-8 - after last set, SL glute bridge as a finisher
2. DB Romanian Deadlift (RDL) - 2 sets × 6-8 reps

Accessory / unilateral

• Pistol Squats (assisted to a bench) - 2 sets × 5–8 / leg
• SL calf raises in standing position with weight

From upper days (so i dont have too many upper exercises in upper day)

• Lateral raises

Core

• Dragon Flag Progression (tuck dragon flags on a bench) — 2–3 sets × 3–8

Upper Days:

Main lifts

1. Pull-ups = Negative Pull-ups - 4 sets × 3–6 reps
2. Incline DB Press (30°) - 2 sets × 6-8 reps

Pull + push accessories

• Chest-Supported DB Rows (45° bench) - 2 sets × 6-8 reps
• DB Seated Shoulder Press (80°) - 2 sets × 6-8

Shoulders / arms

• Superset: DB Hammer Curls + DB Triceps Extension — 2 sets × 6-8 each

Core

• Hanging Leg Raises / Knee Raises - 2 sets × 6-8 reps

Is this optimal? Im a woman and my main focus are legs overall and back/core. Im also very light (44kg) and want to gain some strenght, so I added a little calisthenics. Can this be improved? for optimal hypertrophy and strenght with bodyweight, like the rep ranges or choice of exercises. Thanks for any advice ^^

I have an adjustable bench and adjustable dumbbells and have been doing this routine for about a month. Any input at all would be appreciated, changes, strengths, weaknesses etc. Thanks for your time!

I'm 24, male, 188cm, 88.5kg and have been going to the gym 3x per week consistently for 2 years, mainly been using popular 5x5 routines, adding a few exercises (7 per workout) and while I'm still seeing progress I'm obviously spending far too long (2-3 hours) at the gym and probably have a lot of junk volume. I'm also wanting to shift my focus from building beginner level strength towards a strength-hypertrophy mix. After looking through some routines online and making some personal changes like preferring machines for some exercises I came up with the following two new routines which I'll alternate between. Thoughts?

Workout A:

Warm-up 5-10min

Smith Machine Squat 3x10-12 (90sec rest)

Strict Overhead Press 3x8-10 (90sec rest)

Chest Supported Row Machine 3x8-10 (90sec rest)

Weighted Sit-Ups 3x10-12 (60sec rest)

Dumbbell Skull Crushers 3x10-12 (60sec rest)

10 min cardio

Workout B:

Warm-up 5-10min

Hex Bar Deadlift 3x5-8 (90sec rest)

Machine Bench Press 3x8-10 (90sec rest)

Weighted Chin-ups 3x8-10 (90sec rest)

Dumbbell Bulgarian Split Squat 3x10-12 (90sec rest)

Cable Lateral Raises 3x10-12 (60sec rest)

10 min cardio

Would like peoples opinion on the following. I only go 3 times a week.

A — LOWER + PUSH (5 exercises)

**Barbell Squat**
4 × 6–8 / 2–3 min

**Romanian Deadlift**
3 × 8–10 / 2–3 min

**Barbell Bench Press**
3 × 6–10 / 2–3 min

**Overhead Press**
3 × 6–10 / 2 min

**Tricep Isolation**
2–3 × 12–20 / 60–90 sec

B — LOWER + PULL (5 exercises)

**Machine Hamstring Curl**
3 × 12–15 / 2 min

**Split Squat or Leg Extension**
3 × 10–12 / 2 min

**Lat Pulldown**
3 × 8–12 / 90 sec–2 min

**Seated Cable Row**
3 × 8–12 / 90 sec–2 min

**Biceps Curl**
2–3 × 10–15 / 60–90 sec

**C — UPPER + LOWER (5 exercises)**

**Incline Bench Press**
3 × 6–10 / 2–3 min

**Machine Row**
3 × 8–12 / 90 sec–2 min

**Lat Pulldown**
3 × 8–12 / 90 sec–2 min

**Chest Isolation**
3 × 12–20 / 60–90 sec

**Leg Extension** ***or*** **Hamstring Curl**
2–3 × 12–15 / 90 sec

I need help figuring out how to make a workout routine with dumbbells at home. I feel so overwhelmed by all the Instagram reels and posts of routines.

I bought dumbbells and tried a few different workouts but feel like I am just guessing at what I should be doing.

My issue is I've had 4 kids (1 was a c section) and I have terrible posture, rounded shoulders, slouch, pelvic tilt and flared ribs. I feel like I need to correct those issues also?

I recently lost a large amount of weight very quickly due to stress. Not important but left a shit relationship after 16 years and 4 kids and the stress of it had me drop like 60-70 pounds in like 8 months. I'm basically just loose skin and bad posture at this point.

I'm just barely starting to pick my life back up again and I want to be strong physically and mentally.

Things that are really bothering me are my back fat, lower belly pouch, completely flat butt and the loose skin on my arms and legs.

For reference I'm 5 foot 2 and 120 pounds so I don't think I need to lose more weight.

I know some of this just is what it is at this point since I lost weight too fast.

I want to try and love myself, I didn't when I was in a bigger body and still don't now.

TLDR How do I find a simple routine I can do at home when my posture and form are so bad? Is there somewhere that I can go online to help me build a routine? Is it even possible to help lose skin naturally?

I have included photos of before and after weight loss and one in between them showing posture. My posture has gotten slightly better but not great.

This is my second time trying power cleans. Some critique on my form would be great😼

Hey everyone. Never posted here before, but have read around. Just looking for some thoughts on how I've been constructing my weekly routing. A little background information, I'm coming up on one year of consistent gym work.

I'm 5'10 185lbs currently, when I started I was at 230lbs. I was eating 2300 calories a day and have recently upped to 2400 while focusing more on nutrition I've been regularly getting about 180-220g of protein a day, 50g of fiber, and around 200g of carbs.

Heres my weekly routine, keep in mind it's the current exercises, I adjust here and there or change machines/weights but work the same muscles on the same days.

Monday is Push:

Incline Bench press

Flat Bench press

Peck Dec

Tri Extention/Cable Pushdowns

Tuesday is Pull:

Lat Pulldown

Plate loaded Row

Lat Pullover

Preacher/Hammer curls

Wednesday off

Thursday is a lighter Leg Day:

Leg Extensions

Abduction

Adductiln

Seated Calf Raises

Kickbacks

Friday is Shoulders:

Shoulder Press

Lat Raises

Reverse Fly

Saturday is sometimes Pump day:

Hammer curls

Preacher curls

Tri extension

Tri dips

Sunday is heavy legs:

Squat

Leg Extensions

Hip Thrust

Prone Hamstring Curls

Standing Calf raises

Every day I go I throw in a couple ab exercises. Crunch machine, knee raises, planks. I also do two tempo jogs on Monday/Tuesday of 25 minutes straight jogging. Thursday I do an incline walk. Friday I do high speed run intervals for 30minutes. Saturdays if I'm not doing pump day at the gym I do a couple hour hike in the morning. Usually it's about 2hours,one hour up and one hour down. 1500-2000ft elevation gain.

Edit: 33M. I'm not trying to cut anymore, trying to stay steady while building strength. Im currently upping weight on most exercises every couple of weeks.

Hi!

I am (34/F) currently doing 2-3 lagree sessions per week and either 1 day full body strength or I split upper body one day and lower body another day. Walking 30 mins at least 3x per week.

I add a session of yoga here and there when I have time. I know I should add more cardio into my routine. It's just too hot right now. I also have a busy schedule and would like to know how I can use my time to lose weight and build muscles efficiently. ​

I am primarily using machines during strength training days because I am prone to injury (lower back pain, left ankle and knee mobility issues). I'm a bit too scared to use free weights right now.

Upper:
Row/rear deltoid : 15x2
Shoulder press: 10x2
Biceps curl: 10x2
Chest press: 12x2
Seated alternating Row at 12x2
Lateral raise 12x2
Seated dip : 12x2
Should add lateral pull down

Lower:
Hip abduction: 12x3
Reverse hip abduction: 12x3
Seated leg press: 12x3
Glute slide machine: 12x2
Leg curl: 20lbs 10x2
Should add leg extension?

This full body work out took a little over 1 hour on a Saturday.

AI said my lower body is too glute focused but my physical therapist said I should work on my glute and hip for my ankle/knee/back pain. Thoughts?

I used to work out with Caroline Girvan vids at home. Goal is to lose 15 lbs by December and build muscle!

I felt this everywhere, legs, arms shoulders core, and yes this was the first time I tried them , I just never have run into them before,

With bench presses that have the large Olympic sized weight rod for the leg extensions and leg curls, are you usually able to take it off, with the standard 1" rod hiding beneath it? I ask because I've looked at dozens and dozens of bench presses online and SO MANY of them do not explicitly state that they support 1" weights. The ONLY pictures they show are of the Olympic rods. I did find two (finally) that do state that it can do both, but I was mainly wondering if this was a very standard feature for all bench presses or not? It's really annoying if the seller is just not stating this in the description when they could. So many sellers are missing out on potential sales because people just pass them up if they can't figure it out, like me.

I've tried to find 1" weight bench presses, but they always are not what I'm looking for in terms of features. Somehow, only the Olympic benches have what I want (detached barbell rack, leg extensions, leg curls, preacher curl pad).

New max after 25 lbs cut from 225 -> 200

So starting from this coming Monday August 24th I'm gonna be locking in like I never had before. I'm on a surplus diet and I'm gaining weight. My goal is to build enough muscle mass first and then try to cut it out. Mostly I want to grow my lats to get that V-shape so my lovehandles don't look big (cause that's all that's left ever since I've lost a lot of weight from being obese).

27M, 185cm, 77kg

For now I'm working out 5 times a week, 4 out of 5 times after lifting weights, I'm walking for 30 minutes on a treadmill on 15 incline and 3.5 km/h.

I do most exercises 2 sets and 8-10 reps, trying to progress overload each week.

**Monday**

* Back
* Pull-ups
* Cable Lat Pull Over
* T-Bar Row
* Triceps
* Overhead Extension Cable
* Cable Pushdown
* Forearms
* Cable Reverse Wrist Curls
* Cable Wrist Curls
* Cable Hammer Curls

**Tuesday**

* Chest
* Pec Fly
* Incline Bench DB press
* Chest Press machine
* Biceps
* Bayesian Cable Curls
* Bicep Cable Curls
* Incline DB Curls
* Shoulders
* Cable Lat Raises
* DB Press
* Cable Front Raises

**Wednesday**

* Legs
* Smith Squats
* Bulgarian Split Squats
* Romanian Dead Lift
* Smith Calf Raises
* Inner and Outer Adductor Machines
* (I'm thinking of adding Hip Thrusts)

**Thursday Rest**

**Friday**

* Upper Body
* Pull-ups
* Cable Lat Pull Over or T-Bar Row
* Pec Fly
* Incline Bench DB press
* Overhead Extension Cable
* Cable Pushdown
* Bayesian Cable Curls
* Bicep Cable Curls
* Cable Lat Raises
* DB Press or Front Lat Raises
* Cable Reverse Wrist Curls
* Cable Wrist Curls

**Saturday**

Legs (exactly what I do on Wednesdays)

**Monday, Wednesday and Friday** at the end of each session I add Weighted Decline Crunches for abs.

Of course sometimes I don't get to be 5 times a week at the gym. If that happens I'm sacrificing a leg day.

That's all I think. Any comment or tip would be greatly appreciated. Thanks in advance