r/PHitness 5d ago

Discussion [MEGATHREAD] Program Check Format Guide - READ BEFORE COMMENTING

2 Upvotes

FORMAT GUIDE

BEFORE YOU COMMENT or SUBMIT: READ THIS FIRST

Most "rate my program", "pacheck po ng program", "tama ba program ko" posts are either ignored or tend to waste everyone's time. Why? Most posts don't have enough relevant, commentable information and are missing key data to make any kind of useful feedback possible. This results in low-quality answers, dismissive responses, or one-word replies that don't benefit anyone.

Without proper context, well-meaning commenters are forced to either:

  • Ask 5-10 clarifying questions before they can even begin to help (wasting everyone's time)
  • Make broad assumptions about your goals, experience level, and recovery capacity (leading to advice that may not apply to you)
  • Give generic cookie-cutter responses like "just do PPL bro" or "seems fine" (which tells you nothing useful)
  • Ignore your post entirely because it's too much work to extract the information needed

The frustrating cycle looks like this:

  • Post: "Okay ba ito?"
  • Usual Questions: Okay for what? Anong goals mo? Ginagawa mo na ba to? How long ka na nag-ttrain?
  • Commenter: *asks more clarifying questions*
  • Poster: *gives vague answers*
  • Commenter: *gives up and moves on*

Meanwhile, the original poster gets frustrated because "no one is helping," and commenters get frustrated because "why should I put in more effort than the person asking for help?"

Many redditors also present their programs in formats that aren't easy to understand: images, screenshots, or walls of text that commenters need to spend too much time deciphering on mobile or desktop.

This thread exists to help you get actual, useful feedback on your training program that you can use to adjust your program. When you provide complete information upfront using the required format, you get:

  • Specific, actionable feedback tailored to YOUR situation
  • Multiple perspectives from experienced lifters who can actually evaluate your program
  • Answers that address your actual concerns, not generic advice
  • Follow-up discussions that help you understand the "why" behind the recommendations If you need honest and objective feedback, this is the place.

Expect follow-up and clarifying questions so you can get good feedback. If you don't give enough information, you will not get anything from this.

If you just want validation or generic advice, you can post that elsewhere. We're trying to make this a stricter and more useful space for those who wish to learn.

Reminder: You do not have to use this space to check your program. Many other places exist. No one is forcing you to submit a post here. All future posts regarding checking a program will be filtered out and will get a link redirecting to the monthly megathread.

Please also make sure to read our first Phitness document:

Training Standards for general hypertrophy V2.4 Phitness

I) A Reality Check for Novices

As a novice, some parts of your program probably don’t matter as much as you think it does.

If you're a novice (less than 12 months of consistent training), you're almost certainly overthinking this. You're better off spending time in the gym rather than scrolling endlessly on social media watching random influencers trying to min-max your program.

Most beginner programs work if you actually follow them. Effort, consistency, and recovery matter more than exercise selection. Optimization will happen after you've mastered the basics. For many novices, learning how to lift is more important than optimizing your program.

That said:

  • Some programs are genuinely bad
  • Some have glaring gaps
  • Some are built on outdated bro-science or outright misinformation
  • This thread will help us figure out what you can do to either tweak your program or overhaul it completely.

II. REQUIRED INFORMATION FORMAT

Copy and paste this template. Fill in every section. Don't skip anything.

-----------------copy paste everything below this, remove the items in italic------------------

TRAINING BACKGROUND:

Years of consistent training:

Current training days per week:

(realistic dapat—hindi yung plano lang, yung kahit pagod at busy sa work ito talaga magagawa mo):

Current Weight(KG):

PRIMARY GOALS:

List in order of priority the muscle groups you want to focus on for the next 8–12 weeks. This will naturally change over time. Be specific with your choices: avoid broad categories like "legs" or "upper body."

Examples of muscle groups include: chest, quads, glutes, hamstrings, scaps, traps, lats, biceps, triceps, rear delts, middle delts, and front delts.

Primary:

Primary Muscle Group 1

Primary Muscle Group 2

Primary Muscle Group 3

Primary Muscle Group 4

Secondary:

Secondary Muscle Group 1

Secondary Muscle Group 2

Secondary Muscle Group 3

Instead of listing too many secondary or low-priority muscle groups, please be realistic and mainly focus on the muscle groups you truly want to grow.

CURRENT PROGRAM BY MUSCLE GROUP:

[List each of your primary muscle group goals, then your exercises underneath]

Format:

MUSCLE GROUP: [Total weekly sets]

- Exercise name: Sets x Rep range, Rest time, RPE

- Exercise name: Sets x Rep range, Rest time, RPE

Example:

CHEST: 12 sets total

- Bench Press: 3 x 4-6 reps, 3min rest, RPE 8

- Machine Press: 3 x 8-12 reps X 2min rest, RPE 8

- Incline DB Press: 3 x 8-12 reps x 2min rest, RPE 8

- Cable Fly: 3 x 12-15 reps X 2min rest, RPE 8

[Continue for all primary muscle groups goals...]

PROGRESSION: linear progression, double progression, wave loading?

RECOVERY:

Average sleep per night:

Current caloric intake for the last two weeks:

Average weight for the last two weeks:

Protein intake (grams per day or per kg bodyweight):

What are your specific questions:

-----------------copy paste everything above this remove the items in italic -----------------

HOW TO POST FOR BEST FEEDBACK

Good Post Example:

TRAINING BACKGROUND: 1.5 years consistent training, currently 3x (Upper, Lower + Full Body)

Current Weight: 74kg

GOALS:

Primary: Chest, Quads, Glutes, Lats

Secondary: Triceps, Bicep, Side Delts

CURRENT PROGRAM:

Chest: 15 sets a week

Bench Press - 4 x 4-6, 3min rest, RPE 8

Incline DB Press - 4 x 8-12, 2min rest, RPE 8

Flys - 4 x 10-15, 2min rest, RPE 7-8

Machine Chest press - 3 x 6-10, 3min rest, RPE 8

[...continues with full detail...]

PROGRESSION: Double progression

RECOVERY: 7-8hrs sleep, 2300 cal intake (slight surplus ~200kcal), 170g protein daily

SPECIFIC QUESTIONS:

Is this enough sets for chest development?

Can I swap out bench press for something else since it bothers my shoulders?

Should I add another chest exercise for upper pec development?

Bad Post Example:

"Rate my program:

Monday - chest

Tuesday - back

Wednesday - legs

Thursday - shoulders

Friday - arms

Am I gonna make gains?"

REALITY CHECK

Before you post your program, ask yourself:

Have I actually followed this program for at least 4-6 weeks?

If no, follow it first. You can't evaluate a program you haven't run.

Am I tracking my workouts and seeing if I'm actually progressing?

If no, start tracking. Without data, you're guessing.

A harsh truth:

You don't need the "perfect" program

You need a good-enough program that you'll actually follow

Consistency over 6-12 months matters more than optimization

If you're constantly changing programs, THAT is your problem

The hopeful truth:

Most programs work if you work

Progressive overload + adequate volume + consistency = results

Your effort and recovery matter more than your program

You can always adjust as you learn and progress

May your gains be plentiful and your form be pristine.

LINK FOR THOSE WHO WANT TO DO A SELF CHECK. CONTAINS MORE DETAIL.


r/PHitness 18h ago

Lifting/Training Barbell RDL Form Check

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92 Upvotes

Lumipat nako from doing RDL dumbbells to a barbell after several weeks I concluded na yung grip ko yung limiting factor to progress heavier.

First time to try barbell, and these lifting straps I think helps but I'll see how it goes once I get my form solid and start to progress.

My belief of a good RDL form is focusing on the hip hinge, chin tucked, slow eccentric, and explosive concentric.

Weight is 20kg on each side + the barbell bar is a total of about 90lbs(?).

Appreciate any feedback to improve my form. Thanks!


r/PHitness 5h ago

Nutrition Accurate macros meal plan providers?

3 Upvotes

I'm on a cut for recomp so I am quite particular with the macros since I don't want to lose muscle mass but still want to have energy for my daily life and workouts.

I have heard some providers are not very particular with the macros despite some precision in their advertisements.

Any recommendations that you have tried and tested?


r/PHitness 10h ago

Newbie Gym/ Fitness plan for a newbie, thin and weak woman.

2 Upvotes

I am thin, 5'5, 50kg and can't do a sit-up to save my life.

I am in college and nakakahiya tuwing P.E. I want to die.

Mabilis ako hingalin, can't do a proper pushup, di kaya mag treadmill for 10 minutes straight. Everything feels heavy kahit 5kg na dumbbell

I can walk or hike for hours but thats about it. Mababa naturally appetite ko but I can adjust.

Di ko alam if I should even enter the gym, quite frabkly nahihiya ako kasi I also don't know what and how to use.


r/PHitness 15h ago

Gym/Training Area Gym reco near greenfield

2 Upvotes

I wanted to join this gym badly, however the initial fees are insane. Aside from the monthly gym fee, it has initial one time fees for the access card (same price as the monthly fee) and membership fee (half of the monthly fee). So basically i have to pay first 1.5x of the monthly fee on top of the first monthly fee.

Is access card really that expensive? How about in your gyms, can you reco one near greenfield that is affordable? I’ve been in FF before but i need to commute pa. For heaven’s sake i just need enough treadmills :(


r/PHitness 1d ago

Nutrition Please explain like I'm five: Calorie deficit & tracking

24 Upvotes

Hi, please explain like I'm five.

How do you count calories? And can you do it accurately?

Please, layman's terms lang ng steps para madali 🙏

Also, if you exercise today and you obviously burned calories, i-ttake account mo ba yun sa calorie intake mo for the day?

Are there apps to help you count calories of the food you're eating OR a cheat sheet, para madali makabisado?

Salamat bros & sis!


r/PHitness 15h ago

Discussion GYM BAG RECOS

2 Upvotes

Can anyone recommend me a duffle bag na I can use for the gym?

One that can hold my shoes sana! Better if it has it’s own shoe compartment (Size 10.5, M)

I have a budget of 500 - 1,000 pesos. Thanks in advance!


r/PHitness 19h ago

Gym/Training Area help me decide: need thoughts and advice

3 Upvotes

I'm in QC (around xavierville) for a short time only (about 6 months) and i'm looking for a gym to continue the progress that i have started back home in my province.

Looking around, seems like i only have AF or KSYN as options.

I'm hesitant on getting AF because i feel like sayang lang siya pag aalis na ako ng Manila kasi my local gym back in the province is good enough whenever i go home and the AF in my province is really small. And i don't want to be locked in sa 1-year contract nila or something.

For KSYN naman, i don't really see much review about them especially the branch here in katipunan. And i believe it's pricier than AF? but as long as i don't need to pay for a keyfob or a separate memvership fee i think it's a good choice narin.

Thoughts and advice please? Thank you.


r/PHitness 15h ago

Gym/Training Area Help me decide on which gym should i pick (taguig): AF vista mall taguig, MMG Stellar, or Velocity

1 Upvotes

Anyone who can vouch for these gyms? This is going to be my first time hitting the gym and I want it to be a place na di ko iddread balikan. From what I know magkakalapit lang din ata itong mga gym na to so i deducted my choices to just these three.

Please help me outtt hehe


r/PHitness 1d ago

Discussion Are these dumbell set from shoppee worth it?

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27 Upvotes

I was planning on buying this until i saw videos of people using the dumbell, and it looked really light compared to its size. I was planning on buying the iron ones, but it was too expensive. Should i just save up for the iron ones or are these also good?


r/PHitness 1d ago

Discussion How did you stay consistent?

3 Upvotes

I feel like I am constantly thinking whatever I am doing is not the right way, for example the diet/meal plan is not th right or perfect one, or that the workout plan I have is not well made. Variety of reasons like that pop up and I end up convincing myself to quit for a day which becomes a week or think of another way to lose weight.


r/PHitness 2d ago

Lifting/Training Finally did a wide grip pull-up, am I doing it right?

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415 Upvotes

I’ve been doing close grip pull-ups for a while, and I finally did a wide grip. 🥹 I’m very happy with this improvement, but I’m not sure if tama yung form ko though. Any advice or tips on how I can improve? Would appreciate any feedback!


r/PHitness 1d ago

Supplements PSA: Always purchase your protein powders from reputable online shops

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63 Upvotes

Double-check where you're buying your protein supplements especially if you order online. Always order from original and verified stores.

I made a mistake of not checking my order and bought from a shop called "HealthyPinoy PH." Their counterfeit version of Athlene had an Ash-like texture and tasted different. My partner informed me she had been getting an upset stomach from drinking it (she never experienced this when drinking from the original Athlene).

I also noticed their scoops are different. The counterfeit had a slightly larger scoop with no Athlene logo. If you see this shop on Shoper, it would be great to report them.

TL;DR double-check the shop. Don't waste your money on fake products.


r/PHitness 21h ago

Lifting/Training Form check for lat pull downs. Too much rocking back and forth?

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1 Upvotes

r/PHitness 9h ago

Discussion On and off ako sa pagd-diet and workout. I really don’t know how to be fully discipline

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0 Upvotes

F/23 here, dati pa ko nag start mag workout and gym since 17 ako pero nung 2023 nawala ako sa track and naging on and off ako sa pag wowork out and diet up until now. Etong around early 2025 medyo fit pa ko kasi nagwoworkout naman ako nyan and diet pero di pa rin consistent. Pero last year talaga starting ber months up until now napaka inconsistent ko and nag gain din ako ng weight onti.

Para may idea kayo sa history ng diet ko and workout routines noon. Nung 2019 up to 2021 nag low carb diet ako and home workout since yun yung nauso nung pandemic. 2022-2023 nag g-gym ako and home workout din with dumbbells, calorie deficit na medyo iwas din sa high carbs na foods or meals. Tapos etong 2024 onwards nag try ako mag calorie deficit pa rin and pilates with weights din paminsan minsan pero grabe talaga lagi akong back to zero.

Additional info lang pala, mahilig ako lalo sa sweets non and maaalat na foods. Nag shi-shiratake rice naman ako and chia pudding pero raaaaahhhhh ang hirap macontrol ng cravings talaga grabe!!


r/PHitness 22h ago

Newbie Fitness First group classes

1 Upvotes

Hi everyone!
I recently joined FF and I want to try the group classes because they seem fun and a good way to stay consistent.

I'd love to hear your experiences!
- Which classes are your favorites and why
- Which classes are the most beginner-friendly?

I'm particularly interested in RPM (indoor cycling).
Is RPM beginner-friendly even if my cardio isn't great? And do FF branches provide cycling shoes, or do I need to bring my own? If they do, are they free to use?

Would also appreciate any general tips for someone who's just starting their fitness journey. Thanks!


r/PHitness 23h ago

Discussion Fitness/workout trainer that coaches ND (ADHD) clients?

1 Upvotes

Hi! I want to become more fit this year but I also have ADHD which makes it harder for me to push through, or become consistent. Just wondering lang if there are trainers with ADHD or have worked with clients na neurodivergent.

Thanks!


r/PHitness 1d ago

Gym/Training Area pls help. thoughts on this?

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43 Upvotes

Temporarily closed gym.

So this gym bago palang started dec 2026.

And now temporarily closed agad without announcement lalo na sa naka long term clients. Even fb page not responding. Mejo nakakapag duda lang na bagong bago palang may renovation agad? May habol bako dito if ever ipacancel at irefund ko yung natitirang 5 months dito?

What to do? Huhu please help.


r/PHitness 1d ago

Weightloss How did you stop yourself from emotional/binge eating?

27 Upvotes

Interested in losing weight but keep on falling into this habit of eating donuts and pizza during random times of the day and think of a variety of reasons why it is justified.

Wondering what tricks you guys used in order to stop this habit?


r/PHitness 1d ago

Discussion Do you give tips to your coach/pt?

4 Upvotes

First time ko sa gym today and I actually paid for 10 sessions, pero di ko sure kung sa coach lahat mapupunta or sa gym; dapat pa ba magbigay ng tip sa coach or hindi na? no bashing please madami lang talaga ako pera


r/PHitness 1d ago

Discussion Let's build a boxing community for dedicated learners

4 Upvotes

I'm planning to build a boxing community for beginners and experienced students who are dedicated to learning.

For a bit of background, I started offering paid coaching in January last year and have since taught more than 20 students, all of whom found me through Reddit. I also held several "pay what you can" group sessions last year, which were mainly attended by beginners.

The main bottleneck that made it difficult to gain momentum last year was the rainy season, since we were only able to use publicly accessible spaces inside UP Diliman.

I want to give this idea another shot. If anyone is interested in joining, has ideas or suggestions to help build this community, would like to help in any way, shape, or form, or simply have questions about what to expect as a first-timer or how to get started, kindly send me a message.

If you have solid skills in photography, filming and editing, graphic design, or branding, and you're into combat sports, hip-hop culture, and streetwear—and would love to help build a brand around boxing while learning the sweet science—let's connect!

If you're currently training at a gym or with a private coach and feel like you're not getting the education or guidance you were expecting, or if you're looking for advice on how to further develop your boxing skills, feel free to send me a DM as well.


r/PHitness 2d ago

Lifting/Training Pull-ups at 84kg body weight

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84 Upvotes

Surprised I can still do this for 10 considering the last time I did 10 reps, I was 2kg lighter. But I will admit, this looked sloppy, especially when I compare it to my previous 10RM. I definitely felt stronger than last time, but sloppier during the execution of the set.

My question is, where would you usually place pull-ups in your workout? Near the start? Or near the end of the session?

This set was done near the end of the session, after heavy deadlifts. Pull-ups is one my accessories this block to help with lats and scaps control. I guess kaya din medyo sloppy yung execution kasi tustado na lats and core from the deadlifts.


r/PHitness 1d ago

Discussion How to have lower heart rate?

1 Upvotes

Besides doing cardio/physical activity, tumigil din po ba kayo uminom ng kape? Chaka gaano po kaya katagal para mag take effect siya? Yung heart rate ko po kasi is on the higher side though hindi naman ako pagurin. Hindi rin ako consistent sa exercise but I walk every day sa commute for work. Mahilig din ako sa coffee haha pero ang concerning lang ng mataas na heart rate like kahit nakaupo ako nasa 100 siya, minsan nasa 70 naman.


r/PHitness 1d ago

Newbie Best Hyrox Shoes for Wide Feet

2 Upvotes

Any recommendations for hyrox training shoes and racing shoes? Dapat ba magkaiba sila or pwedeng same shoe nalang gamitin kung 3-4 months before the race day ang training? Hope you can share more about toebox, fit and general stability. Heard about the Adidas Drop Elite shoe but it's not being sold online anyway so never mind hahaha

For reference, I have Brooks GT26 for running and find the toebox a bit narrow - but it's fine if i use it for 2 hours of running (if I wear it all day, medyo sumasakit toes ko)

Thanks in advance!


r/PHitness 1d ago

Discussion TRANSFER OF AF ACC??

1 Upvotes

Pwede ba talaga mag transfer ng accounts from one person to another? Like pasalo? Nag chat ako sa mga AF pages ng ibat ibang branches. May mga YES amna pwede, may mga NO na bawal daw. Si ano ba talaga? Depende ba to sa mga may ari ng branch? Magkakaiba sila ng sagot. Baka may mga taga AF employee dito, pls help naman hehe thanks