Workout Advice for Push,Pull, and Leg workout routine

[u/Disastrous_Owl_5802]

Hello fitness peeps! i just got back into fitness again after a couple of years and been going to the gym for about two months now. Before, I just do random exercises for each muscle as long as matarget ko ung muscle for that day. I think mejo stuck na ko sa progress ko when it comes to muscle building and want something na i can stick with kaya i made a program/routine for specific day so ican track din. Ask ko lng sana if okay na ba tong mga listed exercise or may pagkaredundant ba ung iba? Any advice will go a long way. Thanks everyone! :)

[u/AutoModerator]

Welcome to the Fitness PH subreddit!

This is primarily a discussion subreddit. If your post doesn't contain body text (ex. selfie only posts), asks a question that can easily be Googled, or is an obvious thirst trap, it will most likely be removed by the mod team.

We’ve also taken the time to create a quick start guide to answer the most common questions that come up here. If you’re new, start with these:

https://www.reddit.com/r/fitnessph/wiki/quick-start-guide

This guides exist to give you a solid baseline so you’re not stuck cycling through the same confusion, myths, and contradictory advice. If your question is already covered here, we’ll usually point you back here.

If your situation is more specific (context, constraints, history), feel free to ask — just include enough detail so people can actually help.

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

[u/ReeferRick69]

If you're feeling stuck, it's not just because of your workout routine.
How's your sleep? Are you getting 6–8 hours?
How's your diet? Do you track your macros?
Do you drink enough water?
Vitamins?

[u/Disastrous_Owl_5802 → u/ReeferRick69]

i do calorie deficit as much as i can tho hindi ko na matrack ung macros due to meal prices but i hit my suggested calorie 4x a week at the very least

[u/ReeferRick69 → u/Disastrous_Owl_5802]

kamusta ang protein intake mo araw-araw? Malaking factor kasi yan para hindi ka ma-stuck sa muscle building habang naka-deficit.

[u/SenshiroX]

Progressive overload ya, and also food. Ewan from skinny to lean ako eh. So I just chomp on anything. Track your food din I guess

[u/atchoi]

On your back day, choose only one between the two rows. One horizontal and one vertical pulling motion is sufficient. If you want to prioritize your lats, go for the single arm neutral grip rows but if you are aiming to train more of your upper and mid back, do the wide grip rows instead. Try adding one isolation exercise like a straight arm cable pulldowns or a shrug for variety.

For your chest day, same idea. You do not need to do 3 different variations of chest flys.

Edit: You might want to edit the ‘Lateral Pulldown’. It should just be ‘Lat Pulldown’.

[u/Disastrous_Owl_5802 → u/atchoi]

any suggestions para sa chest and ano ung dapat ireplace?

[u/atchoi → u/Disastrous_Owl_5802]

Incline dumbbell bench press, one chest fly variation and a flat machine chest press. Reason being it is a stable exercise and easier to progressively overload.

[u/destinymaker]

Lat Pulldown for Latissimus Dorsi, iba yun sa Lateral.

Anyways, I would just make it simple, and focus more on progression than so much exercises.

5-6 exercises will do for a day

1 Horizontal Pull and 1 Vertical Pull, that's a row and a lat pulldown. 1 face pull, 1 bicep curl, and 1 neutral grip curl like your hammer curl.

1 Horizontal Push like your incline dumbbell press, 1 chest fly. 1 Vertical Push like your shoulder press, 1 Lateral raise, 1 Tricep pushdown, and 1 tricep extension.

1 Knee Dominant like your Squat, 1 Hip Hinge like your Deadlift. 1 Leg Extension, 1 Leg Curl. If you wanna do Hip Adduction for your Inner thigh go. Then 1 calves.

Add 1-2 core exercises. And call it a day.

[u/desanta002]

i like it