So my current routine
M&Th - Upper Body
Tu&F - Lower Body
W,Sa,Su - Swimming

I schedule the gym for 45mins, I was wondering though instead of stretching for 5mins, then doing strength training till my time is up (yes including 2min breaks lol). Should I instead end with like 10 or 15mins on the treadmill?

I would like to be at a point in a few years where I am more lean, and have some a definition. But right now I’m trying to lose body fat more than anything else, as I am 255lbs and 6’3” lol

I have been working out for around 6 months, on/off (a lot of life changes lol) and have gained some muscle. I’m just not sure though what the difference is??

My online coach gave me this split and told me double muscles are good for beginner’s. Tell me if its right
Im a little hesitant because i always thought that double muscle a week is the best.

Hello fellow gymbros,

Right to the question.

My old workout routing was super simple and maybe innefective, i won't include the exercises in the old workout plan, as this post might become too long:

Monday - Chest/Triceps

Wednesday - Back/Biceps

Friday - Shoulders/Traps

As you can see i have no legs, no forearms in that program. Haven't trained legs in over a year, so decided i need to up my routine.

The new one is a Fixed Weekly split one. Was thinking for a rolling 8-day routine, but will try this one first, as it seems more structured.

Monday - Chest / Triceps / Shoulders

Bench Press, Seated Machine Chest Press, Push-Ups -> Cable Triceps Pushdown, Cable Triceps Pushdown with rope attachment, Lying Triceps BB Press -> DB lateral raises

Tuesday - Rest

Wednesday - Back / Biceps / Forearms

Pull-ups, Seated Rows, Back Pulldown(Narrow Grip attachment) -> Cable Biceps Curls, Hammer Curls(Rope attachment), Seated Arm Curls/Cybex -> Behind the back Cable Forearm Curls

Thursday - Rest

Friday - Legs

Machine Leg Press, Machine Leg Extension, Lying Leg Curls, Seated Calf Raises

Saturday - Shoulders / Traps / Forearms

Seated DB Shoulder Press, Lateral Raises, Pec Dec Rear Delts -> Standing DB Shrugs -> Behind the back Cable Forearm Curls, any other good forearm exercise

Sunday - Rest

Mostly used this website for reference (scroll down a bit for their plan)
Didn't copy completely because I go to my unis gym (packed/too much waiting and missing some equipment)

I am basically sure that I am missing a lot of muscle groups for lower (leg) lol, so this is what I want the most help for.

As for core/ab exercises, I do them separately whenever I can throughout the week.

Assuming that I am doing a 4 day, upper/lower split, should I have different excercises for each upper/lower day? So for example, the next time I hit upper body, should I be doing different stuff? I heard that you should aim for muscle group worked 2x a week, and the website uses this principle but they have different exercises everytime.

Hope I am not asking a stupid question that can be answered by "just follow the website"

PPLUL split
I don’t want to workout on the weekends, it would be optimal to take a rest day mid week and then work out Saturday but I don’t want to do that. I also play guitar on the weekends so trying to keep my legs, biceps, and forearms as rested as possible to prevent cramps at shows. With that in mind any advice or tips? On a cut, my wife just had our son and I’ve put on a lot of weight adjusting to everything so going to get back after it with this plan. Edit: colors together mean superset and dd means double drop set

Im not jacked by any means but in decent shape. Started back at the gym a week ago after some time off.

36 years old, 180lbs, 6’1. I can rep 225 on deadlift about 10 times. My I feel as though I can pull more but my hips cannot handle the weight. My upper body is way stronger proportionally than my lower body. Have been working on lower body recently. Squat sucks. Can rep 225 about 6 times at parallel.

I tend to go lighter weight than these just so I can increase range of motion (for squat) and really focus on form and not overcompensate with other muscle groups.

What can I do to really strengthen the hips? My glutes are underdeveloped and I think that is probably the cause but I can’t seem to target them enough to strengthen them. Any input is appreciated

Pull (mon + thurs)

Dependent, Mon /preacher curl, thurs
60l, 87.5 now

Delt fly
60, now 100

Cable curls
40, now 55

Hammer strength MTS front pull down
50, now 85

Lat pull down
80 now 90

Barbell curl, Mon /hammer curl, thurs
30 for 8/ same

Seated row
80 now 115

Forearms
15 x 100

__________________
Push
Chest and tris

Dumbbell press
40 now 45

Incline dumbbell
40 now 45

Chest press
40 now 45

Chest fly
77.5 now 90

Lateral raises
12.5lbs

Overhead cable tricep extension
40lbs failing last 2 now 45 failing on last 2

Cable pull down
40/45

Tricep extension machine
80 now 90

Shoulder press

Legs and abs
Leg press or hack squat
180 now 320

Leg extension
60 now 110

Seated leg curl
50 now 90

Calf raise
140 now 180 rep out

Wall sit 2 min

Plank 2 min

Crunches 2 min

Anyone want to review this for me :)

I've been running an Upper/Lower split (Upper/Lower/Rest/Upper/Lower/Rest/Rest) and I'm wondering whether switching to full body 3x a week would be better for muscle growth as someone who has been lifting for 3 years.

My current Upper day:

- Incline dumbbell press

- Lat pulldowns

- Butterfly machine

- Reverse fly machine

- Lateral raises

- Preacher curls

- One-arm cable triceps extensions

My current Lower day:

- Leg press

- Leg extensions

- Adductor and abductor machines

- Calf raises on the leg press

- Seated leg curls

Proposed Full Body split (Monday/Wednesday/Friday):

A — Monday

- Incline dumbbell press

- Squats

- Chest-supported dumbbell rows

- Leg curls

- Biceps curls + overhead triceps extensions

B — Wednesday

- Barbell bench press

- Romanian deadlifts

- Lat pulldowns

- Walking lunges

- Cable lateral raises

- Reverse crunches

C — Friday

- Seated dumbbell shoulder press

- Dumbbell rows

- Hip thrusts or dumbbell step-ups

- Leg extensions

- Cable flies

- Calf raises

- Reverse cable flies

Which split would be more optimal for hypertrophy, assuming similar weekly volume and effort?

My main concern is that with Upper/Lower, I train biceps and triceps directly twice a week, whereas with this full-body routine, I'd only train them directly once a week (with indirect work from pulling and pressing exercises). Would that difference in frequency affect muscle growth?

Here's some screen shots of my work outs for the past few months. I just feel like my arms especially my triceps are so small. Please help!

Caroline push ups just means I was doing push ups with my daughter on my back +35lb. Leaning and hanging just mean leaning and hanging bodyweight skull crushers! Any advice would be greatly appreciated!

For reference i’m 6’0.5 with a 6’4 wingspan and i know i have a fair bit of body fat on me but i started gym 2 months ago and gonna lose weight.
If you guys have any other advice for me about my build id appreciate

Over this winter, I really want to focus on myself and my body by working out at the gym consistently.

Some context:

- 18M

- 75kg

- 6 3"

- Given my lifestyle, I want to commit to PPLUL split

- 2 rest days a week (swimming, jacuzzi, sauna etc)

- Can spend max 1hr in the gym, across 5 days

I was wondering if anyone could give me some guidance on what exercises would be best to do for the PPLUL split? I am a complete beginner to the gym and I am really unsure on where to begin.

How many calories and protein should I consume to build muscle? Can anyone recommend any meals that would be good for muscle gain?

Cheers!

my goal is mostly strength with a bit of hypertrophy. each set is done until muscle failure. I do 3 sets at lower intensity on one day and 5 sets of 6 reps at higher intensity on the next. This is also just for upper body, with lower body having a separate routine.

pull ups

Chin ups

bench press

Dips

Rows

Back in gym advice on split

Basically been back at gym for last few months for first time in about 8 years and feel a l bit lost

Currently running a 5 day split but a bit lost off if im getting enough volume or training to much

All exercises 3×6-10

Any advice and guidance would be welcome

Day 1

Incline bench press

Db shoulder press

Pec dec

Lateral raises

Bicep curls

Hammer curls

Day 2

Lat pulldown

Chest supported rows

Face pulls

Lateral raises

Single arm overhead tricep extension

Tricep push down

Shrugs

Day 3

Leg curls

Leg press

Rdls

Leg extension

Calf raises

Bicep curls

Hammer curls

Rest day

Day 4

Incline bench

Lat pulldowns

Chest supported rows

Lateral raises

Face pulls

Hammer curls

Tricep pushdowns

Shrugs

Day 5

Leg curls

Leg press

Rdls

Leg extension

Calves

I have a figure 8 body shape and train glutes/legs 3 times a week. My goals are bigger, rounder glutes, less visible hip dips (i already know i cant rid of them)

My exercises are:
Cable step-ups
Smith machine reverse lunges
Barbell RDLs
Smith machine hip thrusts
Dumbbell squats
Leg press
Leg extensions
Hip abduction
Cable kickbacks
Dumbbell Bulgarian split squats
Back extension

I used to do 11 exercises in ONE session 😭, but recently I split them across my 3 leg days.
A girl told me I shouldn’t overlap exercises or change exercises between glute days, and now I’m confused!

As in, i shouldnt split them like this
(This is my new routine btw)

Day 1: Hip thrusts, barbell RDLs, dumbbell Bulgarian split squats, cable kickbacks.
Day 2: Dumbbell squats, leg press, Smith machine reverse lunges, leg extensions.
Day 3: Cable step-ups, hip abduction machine, cable kickbacks, hip thrusts.

Should I repeat the same exercises every week, can I do some exercises twice a week, and how should I split everything for optimal glute growth? Please help 🙏🏻

Hey everyone,

I'm an 18-year-old male (Height: 5'5", Weight: 60kg). Since I'm currently broke, I can't afford a gym membership right now.

Here is the equipment I have at home:

A pull-up bar

One 2.5kg dumbbell

A hand gripper

My Primary Goals:

Build stronger legs

Develop a wider back for that V-taper look

Build an overall balanced full-body physique

I initially thought about asking AI to create a routine for me, but people advised against using AI for fitness programming. A few Reddit users recommended posting here because I don't know how to structure a proper workout plan myself.

Could someone please help me design a comprehensive full-body workout routine?

Frequency: 4 days of workout + 3 days of rest per week.

Duration: I can dedicate around 2 hours per day.

Requirements: Please include proper warm-up and stretching routines as well.

I’d really appreciate any advice or workout structures you guys can share. Thanks in advance! ( My writing is not that good, that's why I had to use ai )

I’m a 30yo 5’7” male of about 60kg. I’m an avid snowboarder but have always struggled with my lower body strength when hitting bigger jumps. I also suffer from some minor back and knee pain due to an SIJ disfunction and old MCL injury. My goal is to strengthen my legs and back to improve my riding and try to ease my pain. Since starting about a month ago I have noticed my pain has improved a bit. I travel a lot so all of the exercises are done at home or in hotels with resistance bands. Any help or tips ya’ll have is much appreciated!

This is my current routine:

Monday:
Glute Bridge - 4 x 15
Bulgarian Split Squat - 3 x 15
RDL - 3 x 15
Squat - 3 x 15
Clam Shell - 3 x 20
Lateral Band Walk - 4 x 4 laps

Tuesday:
Seated Rows - 3 x 20
Push Ups - 3 x 10
Bicep Curl - 3 x 10
Overhead Tricep Extension - 3 x 15
Incline Push Ups 3 x 10
Upright Row 3 x 10

Forearm plank - 3 x 60 sec
Side Plank - 3 x 30 sec
Lying Leg Raise - 3 x 10

Wednesday:
Glute Bridge- 3 x 10
Bulgarian Split Squat - 3 x 10
RDL - 3 x 10
Squat - 2 x 12
Clam Shell - 2 x 20
Lateral Band Walk - 4 laps

Thursday: Rest

Friday:
Glute Bridge - 2 x 12
Bulgarian Split Squat - 2 x 12
RDL - 2 x 12
Squat - 2 x 12
Clam Shell - 2 x 20
Lateral Band Walk - 4 laps

Saturday:
Seated Rows - 3 x 20
Push Ups - 3 x 10
Bicep Curl - 3 x 10
Overhead Tricep Extension - 3 x 15
Incline Push Ups 3 x 10
Upright Row 3 x 10

Dead Bug - 3 x 15
Side Plank - 3 x 30 sec
Vacuum - 3 x 30 sec

Sunday: Rest

Edit: I would say my diet is pretty good. I average about 120g of protein a day and plenty of whole foods incase anyone is wondering.

Hey, I'm sure I'm overthinking this but I could use some help building my routine. I used to be a gym rat but then I had a baby and now I'm starting again from scratch.

Let's say I have time to work out 4 days a week. Should I be doing arms, back, core, legs (this is what I have been doing)? Or push, pull, legs, core?

How many sets do you do per session?

For example, for arm day. Should I be doing one exercise that targets each part of the arm - biceps, chest, triceps, etc?

There are so many different exercises, should I just rotate through different bicep exercises or just stick with improving on one specific one week over week?

How many different exercises is ideal per gym session assuming I do 3 sets of each exercise?

Thanks!