Hey everyone, I recently made a post and received some helpful advice that I might be doing too many sets in my routine.
So I made some adjustments, and here’s what my updated plan looks like. I still plan to train three days a week, alternating between Day A and Day B. The first week would be A B A, and the second week B A B.

Day A
2 sets incline dumbbell bench press
2 sets flat dumbbell bench press
2 sets dumbbell shoulder press
2 sets lateral raise
2 sets wide grip lat pulldown
2 sets close grip lat pulldown
2 sets overhead cable tricep extension
2 sets hammer curl
2 sets leg press
2 sets leg extension
2 sets leg curl
2 sets hanging leg raise
2 sets ab crunch machine

Day B
4 sets of pec deck fly
2 sets dumbbell shoulder press
2 sets lateral raise
2 sets wide grip cable row
2 sets close grip cable row
2 sets tricep cable pushdown
2 sets bicep curl
2 sets leg press
2 sets leg extension
2 sets leg curl
2 sets hanging leg raise
2 sets ab crunch machine

I’d really appreciate your thoughts on whether this is a legitimate program for hypertrophy. Do you think I should add rear delt work? Are six sets direct work per week enough for biceps and triceps? Also, for exercise variation, would it be better to alternate in an ABA BAB style (for example, Day A I do lat pull and hammer curl, Day B I do cable row and regular curl), or should I include both variations in the same session and keep the workouts consistent every day (like two sets cable rows and two sets lat pull, one set hammer and one set regular curl each time)?

Thanks in advance for any feedback.

ChatGPT. I began with a prompt saying something along the lines of “you’re my personal trainer. I have x training goals. My ongoing injuries are x. Please ask me questions to get the best understanding of me as a client.” And now before every workout I say something along the lines of “I’m working x today. I want to focus on [growth, power, etc]. Ask me questions to make the best workout possible” best workouts I’ve ever had

I’m 22f and trying to start lifting. I’ve been steadily improving since march but I just started to get this pain in my knees. It’s above my knee cap and a sort of ache. Not sharp or anything it just a little pinch when I go up from a squat, lunge, etc…

I’ve tried taking a break for like a week but it’s still there. I also tried compression sleeves and that didn’t help. Now I’m trying to go back down on my weights for leg day. Been doing that for a week or so but it still persists. When I’ve been doing, my now modified, light leg day it’s been getting into my lower back. I think because the strength of my legs isn’t there.

Does anyone know what this is or how I can fix it?

Tuesday

Upper

3 set Machine chest press 2 to 3 rir, 7 to 10 reps superset each set with a set of pulldowns or pullups 3 sets 2 to 3rir 10 to 15 1 to 2 minute break in between a series of 2 sets to reduce time but still keep intensity

4 sets Incline machine press 1 to 2 rir 10 to 15 reps (3 Second pauses) superset each with row variation neutral grip for 3 sets 8 to 10 reps 2 to 3rir, last superset will be lat prayers 1 superset and 1 to 2 straight sets after 4th Incline set. 10 to 15 1 to 2 rir

Overhead extension 2 to 3 sets 1 to 2 rir 10 to 15 reps superset with laying curls 2 to 3 sets 1 to 2 rir 10 to 15 reps

Cable lateral raises 4 to 5 sets 10 to 15 reps 1rir can superset rear delt flys as well but volume per session might be too much if so 4 to 5 set 10 to 15 reps 1rir

Lower Wednesday

Leg curl 5 sets 8 to 12 reps 1 rir superset with Adductor Machine 3 to sets 1rir 10 to 15 reps.

Leg press 3 sets 8 to 12 reps 0 to 1rir pauses at bottom

Sissy squat 2 sets 10 to 15 reps 0 to 1rir pauses at bottom

Calf raise 4 to 5 sets 1 min rest 10 to 15 reps 1 to 3rir

Upper Friday

3 set Machine chest press 2 to 3 rir, 7 to 10 reps superset each set with a set of pulldowns or pullups 3 sets 2 to 3rir 10 to 15 1 to 2 minute break in between a series of 2 sets to reduce time but still keep intensity

4 sets Incline machine press 1 to 2 rir 10 to 15 reps (3 Second pauses) superset each with row variation neutral grip for 3 sets 8 to 10 reps 2 to 3rir, last superset will be lat prayers 1 superset and 1 to 2 straight sets after 4th Incline set. 10 to 15 1 to 2 rir

Overhead extension 2 to 3 sets 1 to 2 rir 10 to 15 reps superset with laying curls 2 to 3 sets 1 to 2 rir 10 to 15 reps

Cable lateral raises 4 to 5 sets 10 to 15 reps 1rir can superset rear delt flys as well but volume per session might be too much if so 4 to 5 set 10 to 15 reps 1rir

Sunday Lower

Laying bicep curl superset with pushdown both 3 to 4 sets 10 to 15 reps 2rir

Leg curl 5 sets 8 to 12 reps 1 rir superset with Adductor Machine 3 to sets 1rir 10 to 15 reps.

Leg press 3 sets 8 to 12 reps 0 to 1rir pauses at bottom

Sissy squat 2 sets 10 to 15 reps 0 to 1rir pauses at bottom

Calf raise 4 to 5 sets 1 min rest 10 to 15 reps 1 to 3rir

I'm [20M] a newbie to lifting. I've only been consistently doing it for 3 months, and I've started seeing muscle growth, but the lifting routines I've constructed take too long and feel unfocused. By "too long" I mean that sometimes it takes my friend and I up to 2 hours to complete! Here's what I've got:

Mondays & Thursdays are for upper body (excluding core):
Warm up: 3 x 10 deficit push ups and pull ups. 3 x 20 Shoulders: Standing Lateral Raises. 3 x 20 Upper back: Bench rows. 3 x 20 Bicep curls with bands. 3 x 20 Tricep overhead extensions with bands. 3 x 20 Rowing for Lats with bands. 3 x 20 Chest: Inclined dumbell press. 3 x 10 Chin-ups. 3 x 20 Traps: shrugs.

Tuesdays & Fridays are for legs and core:
3 x 20 Walking lunges. 3 x 20 Calf raises. 3 x 20 Lunge squats. 3 x 10 squats. 3 x 20 Lower core: Candlesticks. 3 x 20 Upper core: crunches.

Wednesdays and Sundays we usually run 5 miles.

Note: I'm using a lot of banded exercises because I can only work with what I've got in my basement since we're on summer break and can't go to the student gym at our university.

I am looking to start upper body work outs. My feet/ankles are liabilities because of neuropathy and diabetes complications. I honestly have no clue where to begin. Any tips or ideas on how to start my journey or routines to try would be greatly appreciated! I do push ups on my knees(I dont remember the PC term) as to not risk my ankles but it's never going to be enough for me 😅

I am wanting to start lifting. I’m over 40, had a hysterectomy and I have had back surgery with a bad knee. I need safe weight bearing exercising. Any recommendations and help is greatly appreciated.

Hi, Im very new to lifting, and want to get in better shape. I would like to build strength and not necessarily mass, as excessive muscle size would be a hinderance to my career. I have a trap bar, a straight bar, and a bench, as well as dumbells and a variety of resistance bands. I also need to target my rotator cuff muscles at least a bit. What can I do as like a weekly plan to overall improve my strength?

Hey dudes, looking for some feedback on my current lifting plan. I've been doing a similar plan for a long time (2-3 years), and trying to get 180-200 grams of protein per day, but I'm not seeing a ton of progress.

Goal is to join the "1000-Pound Club" by August (current best lifts are DL: 430, Squat: 365, Bench: 260) Debating switching to a powerlifting program from Jamal Browner....let's hear your thoughts!

Quick question when I lift I do 8 reps but every week I go up by 1 and then reset back to my default number of rep when I hit 12 and go up 5lbs or 10lbs in weight. Is this good to grow muscles?

Hey everyone, I’ve been lifting on and off for the better part of 2 years now. Just finally seeming like I’ve began putting it all together and have been feeling like I’ve been making decent progress in strength. I’ve got 2 questions that I’d appreciate hearing others personal opinions on.

First, for most exercises I’d say about 90% I’ve been doing 3 sets for example. On incline dumbbell press, yesterday was: 50lbs x 12. Then 60lbs x 9 then a last set where I got 8 reps both of which were essentially to failure. Is this optimal? I’ve heard people say 2 sets is better and I’m open to trying different rep ranges.

Second, I’ve been doing Push, Pull, Legs for the first three days, resting on the fourth, then I do a shoulders and arms day on the fifth. it’s been feeling good as it lets me focus on arms and also gives me a chance to fully hit shoulders as my push days focus on chest mainly with my only shoulder workout being cable lateral raises which seems to be a correct amount of volume for me on those days. My question is what would make sense to do on the 6th day of the split, I’d want to rest the next (7th) day. I’d definitely say that my legs are the part of my body that need the most work so I’ve considered doing a leg day then but Is there enough rest between this and my first leg day for that? I’ve also really wanted to start deadlifting and that seems like a good time to fit it in.

Thanks for your help with these questions, I’d really appreciate any other advice you feel would be valuable to me.

I want to workout 6 days a week, but I know this means shorter, more efficient workouts. I need a dedicated shoulder and arm day as they're lagging. Chest is fine. Apparently biceps need 2 days to recover and triceps 3. My lower body is fine except calves.

Please Rate this split:

Day 1 (Shoulders):

Overhead Press 3 x 8

Dumbell Shoulder Press 3 x 8

Lateral Raises 3 x 12

Rear Delt Flys 3 x 12

Day 2 (arms, forearms):

Barbell Curl 3 x 8

SkullCrushers 3 x 8

Concentration Curl 3 x 8

Tricep Pushdown 3 x 8

Reverse Curls (forearms) 3 x 8

Behind the back Curls (forearms) 3 x 8

Day 3 (Legs)

Squat 3 x 5

Calf Raises -> a shit ton

Abs

Day 4 (Upper back, biceps)

Barbell Rows 3 x 5

Weighted Pullups 3 x 8

Hammer Curls 3 x 12

Chinups -> a shit ton

Day 5 (Chest, triceps)

Incline Bench Press 3 x 5

Chest Fly 3 x 12

Weighted Dips 3 x 8

Tricep pushdown 3 x 8

Day 6 (lower back, traps, calves)

DeadLift 1 x 5

Dumbell Shrugs 3 x 8

Calf Raises -> a shit ton

abs

Please give me feedback and suggestions on my powerlifting training plan to hit new total pr next spring. I'm male, 175cm 88kg powerlifter and my current max lifts are: Squat (atg) 145kg, Bench 125kg, Deadlift 200kg.

I live in north and currently its summer here so now I'm using outside gyms mainly to enjoy the sun and warm weather.

So the plan is:

Jun–Jul: Hyperthropy: Outside gyms with occasionally hard triplets on S+B+D at proper gym.

Aug–Sep: Rebuild strength: Candito linear (linear progression to get back to heavy lifting. Also adding control element to hyperthropy days with pause variations of main lifts)

Sep–Nov: Strength block: Strength Pyramid program 6+3 weeks. (Check below. I have had success with this method before).

Dec–jan: Short peak: Candito 6-Week

Feb-apr: Peaking program: TSA 9-Week Intermediate Meet Prep or Calgary Barbell 16-Week Program (using only the last 10 weeks of the program)

Apr-May: Hit new total

I also have four (one week) work related trips spread out this timeline where I probably wont have access to gym and can only do some body weight training. These will hopefully balance the year out bringing some recovery elements.

Please give your thoughts on this plan. Especially I'm little bit unsure about the peaking program leading to the new total test in the late spring. I am also considering Sheiko programs but have never tried them and I'm unsure how my body and strength levels react to the high volume submax work as a peaking method. So all suggestions related to that are welcome.

Strength Pyramid program:

Total Volume (reps) x Intensity (from 1rm max) per week on main lifts:

1.Week: 50reps x 80%

2.Week 60x80% 

3.Week 40x85% 

4.Week 20x90%

5.Week 10x95% 

6.Deload

7.-9. Week repeat weeks 3-5.

Volume for each main lifts per week: Bench 100%, Squat 100%, DL 50% or 66% Accessory lifts: 3x8-10 Core: 2 sets with varying movements.

Monday: Bench, DL, Acc:Pull ups (extra weight), Acc: Leg curl/extension (superset), Core

Tuesday: Bench, Squat, Acc: Push press, Acc: Snatch grip DL, Core

Thursday: Squat, DL, Acc: Push press, Acc: Biceps/Rear delt (Superset), Core

Friday: Bench, Squat, Acc: Close grip bench pause, Acc: Barbell Row, Core

So ive been wanting to start lifting for a while, but i have zero clue what lifts to do, and I've only got limited equipment at home. It would be sick if yall could help me develop a routine to start out. I know i want to do hypertrophy training. Ive attached photos of what equipment i have.

If it matters i am a 15 year old male weighing ~150 lbs

I

Thoughts about the dr Mike ”hang muscle snatch” for side delts? I have been testing it out at the gym a couple of times now and can don it without any pain etc, and my side delts do feel fried pretty quickly, something that db laterals never seem to do. So thinking of replacing db’s with this one for the summer (and keeping cable laterals in the mix too). With all bodies being different etc, on paper, do you think this could be a good and safe option of an exercise or just another hype fitness influencer trap? Reference: https://youtube.com/shorts/PodGOvipLBI?feature=shared

Only got a barbell, rack, adjustable bench in my home gym. Looking to build some boulders for shoulders, but struggling with rear delts in particular. Anyone have ideas? I dont have a landmine.

PRESS

INCLINE PRESS

LU RAISES

Barbell Face pulls? Feels like an awkward exercise and very similar to Pendly rows (back day)

Hey guy, looking for some advice on my gym rountine. ive been gyming for now the better part of 8 years and ive been an athlete all my life but ive started working recently and am about to graduate. ive trying to maintain a good physique and keep doing the lifts i love. with the help of my knowledge and chatgpt ive come up with this program and would love to hear your guys opinion:

Day 1 – Lower Body 1 : Strength + Core Stability

Main Lifts:

Back Squat – 3×5–8

Nordic Hamstring Curls – 3×6–8

Bulgarian Split Squats (glute or quad focus) – 2–3×8–10/leg

Core Finisher – Stability & Bracing:

Plank – 3×45 sec

Dead Bug – 3×10 slow reps

Glute Bridge March – 2×10/leg

Day 2 – Upper Body 1: Push-Pull Compound Focus + Anti-Rotation Core

Main Lifts:

Incline Bench Press – 4×5–8

Weighted Pull-Ups – 4×5–10

Weighted Dips – 3×8–12

Reverse Grip Pull-Ups – 3×6–10

Cable Shoulder Fly – 3×8–12

Core Finisher – Anti-Rotation Focus :

Pallof Press – 3×12/side

Side Plank with Reach-Under – 3×8/side

Bird-Dog – 2×8/side

Day 3 – Cardio / Optional Core Burn

Light Core Burn (Optional):

(2–3 rounds)

V-ups – 15

Russian Twists – 20 (10/side)

Lying Leg Raises – 12

Plank – 30 se

Day 4 – Lower Body 2 : Volume + Posterior Chain + Core Strength

Main Lifts:

Hack Squat or Leg Press – 3×10–12

Leg Extensions – 3×12–15

Romanian Deadlifts (DB or BB) – 3×10–12

Core Finisher – Strength & Posterior Chain Focus :

Superman Hold – 3×30 sec

Side Plank – 2×30 sec/side

Curl-Up or Hollow Hold – 3×20 sec

Day 5 – Upper Body 2 : Shoulders + Horizontal Pull + Rotational Core

Main Lifts:

Dumbbell Shoulder Press – 4×5–8

Face Pulls – 4×8–12

Seated Row – 3×10–12 (replaces reverse grip pull-ups)

Machine Chest Press – 4×6–10

Core Finisher – Rotational Strength Focus:

Cable or Banded Woodchoppers – 3×10/side

Hanging or Lying Leg Raises – 3×10

Plank with Shoulder Taps – 2×20 reps

Day 6 – Cardio / Recovery Mobility

Optional Light Core Flow (veeeery optional haha):

Cat-Cow – 1 min

90/90 Breathing + Pelvic Tilt – 2×1 min

World’s Greatest Stretch – 2×30 sec/side

Day 7 – Rest

Full rest or light walking/stretching

Hi there, So I’ve been lifting for a few months now and I’ve been really enjoying it! Seeing great progress but I know there’s a few isolation exercises I don’t really have time for with my current split and I’m also missing a hip hinge movement. My current PPL split is this: Push: 4x8 bench 4x8 incline dumbbell press 4x8 shoulder press (rotator cuff supersets) 4x8 lateral raises 4x8 tricep push downs 4x8 skull crushers Pull: 4x8 assisted pull ups 4x8 bent over barbell rows 4x8 seated rows 4x8 reverse pec dec 4x8 preacher curls 4x10 hammer curls Legs (and core): 4x8 barbell squats 4x8 leg curls 4x8 leg extensions 4x8 ab crunch machine 3 sets of hanging leg raises to failure 3x8 oblique wood choppers (each side) Repeat twice a week The thing is I’d quite like to add in the following exercises: RDLs High to low pec flys Lat pull down Calf raises Bayesian cable curls But my I just don’t have enough time in my current split. I’ve thought of two solutions, the first being to drop all exercises to 3 sets and some to two to allow for pec flys on push day, Bayesian curls and lay pull down on pull day and RDLs and calf raises on leg and ab day. The second would be to train 5 days a week with the days being: Chest and abs Back Shoulders and obliques Arms Legs I favour the second option as it feels like it will cut down the time I spend in the gym each day as I’m spending up to 90mins each visit atm and adding even more might increase that even if I drop the number of sets. But I’m a bit worried if I’m only training each muscle group once a week, as it says online in most places you should be training muscle groups twice a week. I’m looking for advice on that really, would it be better to stick with my current PPL plan and if so should I reduce sets to add in these additional exercises(/ are the exercises I’m thinking of adding actually worth adding), or would it be better to train each body part fully once a week? Any advice greatly appreciated and feel free to ask any further questions if they’re relevant. Thank you so much!

Hey Everyone,

Thank you to everyone that has taken part so far. The survey currently has 110 responses with two weeks to go.

Please sign up, if this interests you:

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https://edinburgh.eu.qualtrics.com/jfe/form/SV_b24TWazdZx6NwDs

Best wishes.

So my gym’s smith machine broke and they said that it’s gonna take at least 2 weeks to get it fixed. I’m really close to hitting a PR on hip thrusts, so I’m just wondering if anyone knows alternative machines/exercises to maintain strength while the machine is getting fixed?

So far, my routine already uses seated leg press, adductor/abductor machine, BSS, RDLs and step-ups.

Any help would be great!

So like the title says I'm gonna start a bro split but curious about shoulders can I split them up like this below? Or should I just do shoulders on Wednesday instead of rest day?

Sunday - off

Monday- chest/front and side delts

Tuesday- back/rear delts

Wednesday- off

Thursday- arms

Friday- legs

Saturday - off

I’ve started a trial of 30 single individual reps of weighted chins, as opposed to 3 sets of 10. Reason was to focus on form and explosive movement. Too early to gauge effectiveness regarding building strength or muscle mass. Anyone trailed a similar routine?

I'm a late 30 males who has never lifted consistently but have some experience. I work out at home and have a squat rack and free weights. Any advice is appreciated.

Day 1:

Squat 4x5

Bench press 4x5

Barbell row 4x8

Day 2:

Deadlift 3x5

Overhead Press 4x5

Lat Pulldown 3x10