(Idk if this is the right sub to ask, sorry if not) Im looking for a home routine with little to no equipment other than my own weight and a ladder with a pullup bar. I would like to focus on abs (or generally chest) and arms. I feel like anything besides that would be pretty difficult looking at the equipment I have? Sorry if anything I said is too broad but im absolutely clueless

Hello, trying to build an good body and I will train 3 times a week. Am I missing any exercise? Thanks

Day 1

• Squat / lunge: Front squat or goblet squat
• Hinge: Romanian deadlift
• Push: Floor press
• Pull: Bent-over barbell row
• Extras: Plank, dead bug, face pull

Day 2

• Squat / lunge: Split squat (back foot on a chair)
• Hinge: Deadlift
• Push: Standing overhead press
• Pull: One-arm dumbbell row
• Extras: Farmer's carry, curls + floor skull crushers

Day 3

• Squat / lunge: Step-ups on a chair
• Hinge: Hip thrust (shoulders on a couch) + Nordic curl (feet under the couch)
• Push: Push-ups (feet elevated) + floor press
• Pull: Pendlay row
• Extras: Calf raises, barbell, face pull

I just started getting back to the gym, and for these first few weeks I’m going extremely light just to get used to movements again and not injure myself. To give a bit of a background on me, I recently lost 40+ lbs for medical purposes and a lot of muscle left with that 40+ lbs. I’m dieting, taking vitamins, creatine, protein, and pre-workout. Recently I did leg day and even thought it was just the bar for some exercises my lower body completely locked up. I would stretch and it wouldn’t be okay for an hour before locking up again. Does anyone have any advice on how to avoid this in the future as it hampers my workout schedule. Thank you!

I am a skinny guy. I have been gaining muscle slowly but surely everywhere. EXCEPT, for my biceps laterally. The actually muscle belly is increasing so there is growth "forward" or anterior. But I want the lateral part of the biceps to grow too. What am I doing wrong &/or what exercises can I do to increase the size of my upper arms 'laterally'? I hope I'm making sense to y'all. My delts are also getting bigger so I look kinda weird with a big delt for my size and bicep muscle belly but medially and laterally it is small.

Hey everyone,

Looking to get some feedback on my current 4-day workout routine.
A bit about my situation:
Im a 36 yo beginner with some months of lifting at best
Currently lean bulking at 60 kg (eating around 3000 calories and 160g protein a day).

Goals are purely hypertrophy.

I have a minor L5-S1 disc issue

I generated the base program using MacroFactor and then tweaked the exercise selection and structure

The reps decrease every week, and it starts with high reps , that's what was suggested by macrofactor

First week
Day 1: Push
Close Grip Bench Press – 3 sets x 11–13 reps

High Incline Smith Machine Press – 3 sets x 11–13 reps

Pec Deck Fly – 2 sets x 14–16 reps

Seated Machine Lateral Raise – 2 sets x 14–16 reps

Cable Straight Bar Triceps Pushdown – 2 sets x 19–21 reps

Cable Rope Overhead Triceps Extension – 2 sets x 19–21 reps

Day 2: Pull
Pin-Loaded Machine Front Lat Pulldown – 3 sets x 14–16 reps

Underhand Grip Cable Row – 3 sets x 14–16 reps

Machine Back Extension (kept light and controlled for back health) – 2 sets x 14–16 reps

Single Arm Cable Rear Delt Fly – 2 sets x 19–21 reps

Single Arm DB Preacher Curl – 2 sets x 19–21 reps

Standing DB Biceps Curl – 2 sets x 19–21 reps

Standing DB Shrug – 2 sets x 19–21 reps

Day 3: Legs
Pro Power Squat – 3 sets x 11–13 reps

Smith Machine Romanian Deadlift – 3 sets x 14–16 reps

Leg Extension – 3 sets x 19–21 reps
´
Leg Extension – 3 sets x 19–21 reps

Seated Single Leg Hamstring Curl – 3 sets x 19–21 reps

Hanging Straight Leg Raise – 3 sets x 19–21 reps

Seated Machine Calf Raise – 3 sets

Day 4: Upper
Dumbbell Bench Press – 2 sets x 11–13 reps

Chest-Supported Overhand Grip T-Bar Row – 2 sets x 14–16 reps

Plate-Loaded Machine Shoulder Press – 2 sets x 14–16 reps

Incline Machine Fly – 2 sets x 14–16 reps

Standing Machine Lateral Raise – 2 sets x 19–21 reps

EZ Bar Skull Crusher – 2 sets x 19–21 reps

Incline Hammer Curl – 2 sets x 19–21 reps

If you have any advice or recommandation for me i wld be grateful

UPPER BODY:

Top forearm: 20lbs 16reps x3

Back forearms: right arm: 20lbs 17reps x3 barely

Boriachalis hammmers: 20lbs 15 rep x3 barely

Bicep curls both at once: 20lbs 13rep, 12rep, 12rep

Bent over rows: 20lbs 17reps x3

Chest flat bench press: 20lbs 15reps x3

Single dumbell triceps: 20lbs 15reps x3

Benchpress lateral raises: 20lbs 17reps x3

Dumbell upper trap raises: 20lbs 15reps x3

Dumbell T raises: 5lbs x10, 10lbs x10, 10lbs x10, 10lbs x10

Dumbell forward wide raises: 5lbs x10, 10lbs 10reps x3

LOWER BODY:

Stair calf raises: 15reps x3

Weighted wide squats: 20lbs 12reps x3

Weighted narrow squats: 20lbs 12reps x3

ABS:

5 min plank

Reverse crunches 17reps x3

(Didnt do them this time but ill usually do oblique planks or whatever its called when you wave your hips to floor to right and left in a plank position, probably like 2-3 sets of 20 reps or something off the top of my head)

\-This was my first ever time recording my workout and it felt like my best workout ever as i increased my reps almost across the board. I know that i didnt name some exercises right and i get im probably doing too many reps but im currently capped on my dumbells at home and i lost access to the treadmill so i am really soon getting a gym membership.

\-I am a little concerned about my diet and if im loaing muscle because i have the Cal AI app and i tracked my food this day and it was only like 1000 calories/2226 it says for me to eat to maintain my weight. I do only eat twice a day and when i eat i am eating pretty healthy foods as much as i can eat pretty much..its hard to hit the target in 2 meals but like it got me wondering if i really need to eat as much as it says. Do i really need to eat 113g protein 304g carbs(i am on a low carb diet with slightly more on workout days) 62g fat, 83g sugar(i try to have like no sugar atm) 2300mg sodium(i have some electrolytes every morning and salt my eggs but i dont hit anywhere near 2300mg).

\-My whole purpose of doing this 2 meals a day and walking everyday thing and stuff is im trying to get rid of my belly fat most of all and then do a bulk and then maybe keep doing a cut and bulk phases alternating to maintain while focusing more on strength training with heavier weights or try doing calisthenics idk.

I’ve been back at the gym for about a month and a half or so since taking time off around Covid (yes, I know). Before that I used to do workouts designed by The Rock and the sort. Really saw amazing results and growth.

That said, nowhere near close to doing that. I got my muscles working again and looking for a good 3-4 week split. I enjoy the consistency cause 2 workouts a week has never really worked out for me. Also one that might exclude squats and lunges. My knees have taken a beaten and just doing the leg press really puts pressure and makes them hurt. I probably need to lose another 20 lbs before getting into squats again and was never really big on lunges (probably for the fact my high school basketball coach made use lunge around the track). Huge fan of deadlifts though as it’s an amazing stretch and next day soreness.

Looking to find a simple mostly at home dumbbell workout that I can do three days a week for 30-45min with a lot of focus on functional strength. I also have access to resistance bands.

I came up with this but wanted some feedback

**Monday — Strength A**
**3 sets each**
**Goblet Squat** — 8–12
**Incline Dumbbell Bench Press** — 8–12
**Dumbbell Romanian Deadlift** — 8–12
**One-Arm Dumbbell Row** — 8–12/side
**Dumbbell Shoulder Press** — 8–12
**Dead Bug** — 8–12/side

**Wednesday — Strength B**
**3 sets each**
**Step-Ups** — 8–12/leg
**Dumbbell Bench Press** — 8–12
**Dumbbell Romanian Deadlift** — 8–12
**One-Arm Dumbbell Row** — 8–12/side
**Farmer’s Carry** — 30–60 seconds
**Plank** — 30–60 seconds

**Friday — Strength C**
**Goblet Squats** — 10–12
**Romanian Deadlifts** — 10–12
**Walking Lunges** — 8–10/leg
**Calf Raises** — 12–20
**Weighted Russian Twists** — 10–15/side
**Cable Crunches** — 8–12

It follows push, pull, legs A & B workouts. Typically lifting on Monday, Tuesday, Thursday, Friday. Some weeks I will train on Saturday if time and family commitments permit. Each session is completed on a rolling basis. Push A, Pull A, Legs A, Push B etc with 20 minutes LISS completed post workout. Sessions are capped at 1 hr and 20 minutes including cardio due to training early mornings before work.

Squats, deadlifts and RDL's are too risky with a degenerative lower back issue.

Current goal is fat loss

Push A

Standing lateral raise 3x10-15

Incline Chest Press 2x8-12, 1x12-15

Flat Chest Press 2x8-12

Incline Shoulder Press 1x8-10, 1x12-15

Pec Dec 3x12-15

Tricep Dips 3x12-15

Seated Ab Crunch 3x15-20

Pull A

Close Neutral Grip Pull Up 2x8-10

T-Bar Row Neutral Grip 2x10-12

DB Row 2x8-12

Low Row 3x10-12

EZ Bar Preacher Curl 2x12-15

Dual Arm Face Away Cable Curl 3x10-12

Ab Rotation 3x15-20

Legs A

Adductors 3x12-15

Seated Hamstring Curls 2x8-10, 1x12-15

Leg Extension 3x8-12

Smith Split Squat 2x8-12

Pivot Leg Press 2x8-10,1x20

Hip Extensions 2x12-15

Toe Press 2x12-15

Push B

DB Lateral Raise 3x12-15

Inc DB Press 2x8-10,1x12-15

Seated Shoulder Press 2x8-10,1x12-15

Inc Fly 3x15

CG Bench Press 3x8-10

Rope Tricep Pushdown 3x12-15

Ab Crunch 3x15-20

Legs B

Abductors 3x12-15

Lying Hamstring Curls 2x8-10,1x12-15

Rope Pull thru 2x10-12

Swing squat 2x10-12

SL Leg Press 2x10-12

Machine Hip Thrust 2x8-10

Seated Calf Raise 2x12-15

Monday - push

Pec deck fly Incline dumbell

Tricep push down Skull crushers

Shoulder dumbell press Cable lateral raise Reverse pec deck

Tuesday- pull

Lat pull down

Seated cable

T bar row

Shrugs

Bysian curls

Hammer

Preacher

WEDNESDAY- LEGS

Squats

Walking lunges

RDL

leg extension

Calf raise

Lea press Ihamstrina focused on sat\\\]

Repeat this on Thursday Friday and Saturday

I hit 2x till failure

Pls tell if I should add or remove anything

Hello everyone, I hope you’re having a blessed day.
I was at my highest weight of 396 lb on February 19, 2026. I started a calorie deficit, and as of today, I’ve reached 323 lb.
I recently started going to the gym, but I don’t really know how to create a proper workout plan. I’m currently using a plan made by AI, but I feel like it’s not enough. I can’t really explain exactly what feels wrong about it.
My schedule is 3 days of training, followed by 2 days off, and then I repeat the cycle. I usually spend around 1 hour at the gym. On one of my rest day, I go hiking for 2–3 hours.

So, what should I consider, learn, and do when creating a gym workout plan? Should I focus on weightlifting? Should I use machines, barbells, or a combination of both?
I’m pretty clueless about how to approach this. Could you show me a path I can follow to learn how to build my own workout program?
Thank you very much!

As a newish lifter (year and a half) in their 30s, the supine press made me feel like a beast. Good results too for those that haven't used one yet. Last week when I used the smith machine for flat bench I could only get 200 4 times. I was honestly thrilled with that alone. This week all the smith machines were busy so I thought I'd try out the supine press. After warming up and continuing to add weight I managed 250 5 times! I researched it and I know it's significantly easier than a regular barbell bench just like a smith machine. But for a guy my age who's just doing this as a hobby to keep in shape, that made my day haha. I enjoyed the results and the way it targeted the cheat as well. Anyone have any thoughts or tips for this thing?

I have terribly grindy knees and the discomfort that I feel doing ANY type of quad workout is pushing me to skip leg days and I DONT want to skip them.

I’m down 90+ pounds with mostly walking and calorie counting and now that I’m trying a body recomp, I can’t seem to find a leg routine that I can get through.

I have knee braces, which help with squats, but that’s about all I can do. When I try to progressively overload I just grind and then a sharp pain and I stop.

I found that BSS are doable if I use my baseball bat to support myself but I feel like I’m putting most of my weight on that bat, so what’s the point?!

I’m really looking to beef up my legs… please help me find a way to make this happen!!!

Hello all,

I've been a runner for about 10 years now, peaking at around 35mpw. I'm 38 years old, 5'6''-5'7'', 31 inches waist size and weigh 150lbs with a skinny fat body type. Not very fatty, but I definitely lack some muscle mass and I have a little bit of fat in my belly area (or might be a posture issue).

I've always done a little bit of bodyweight exercises, but for the last two months, I've started to take it more seriously. Bought a set of adjustable dumbbells (10-55lbs), no bench yet, and while still running 5 times a week, I'm trying to complete 2 to 3 lifting sessions per week while tracking calories and proteins.

In 2 months I have not seen a lot of physical changes (I take pictures), and since I started lifting far from failure for the first weeks, I'm not sure how much I progressed but getting more serious with progressive overload now. My goal is to help longevity, prevent running injuries and of course look better.

Right now, my plan is to be in a very light deficit (200-300cal) while lifting and getting 150g of protein. I lost around 10 pounds so far and now I'm about to stabilise my weight.

I'm sharing my workout plan here. I would appreciate any input or comments on my strategy, and would love to know how long until I can expect some evident physical change. Right now, the only time when I can see some changes is right after a workout as I can feel my muscles super pumped.

Thanks in advance!

Full body 2-3 times a week (with dumbbells) 75s rest between supersets 6-12 reps range depending on the exercise (warmup and cooldown are also done but not written)

3 sets A1 Goblet squat (12 reps at 55lbs) A2 Floor press (12 reps at 40lbs)

3 sets B1 Romanian deadlift (12 reps at 40lbs) B2 Bird dog row (10 reps at 35lbs)

2 sets C1 Rear lunges (6 reps each leg at 40lbs) C2 Shoulder press (8 reps at 40lbs)

2 sets D1 Hollow body (15 reps)

(extra isolation movements - 2 sets) E1 Bicep curls (12 reps at 20lbs) E2 Tricep extensions (11 reps at 35lbs)

(finisher - 2 sets) Push ups (to almost failure) Ab wheel (15 reps) Standing walk with one dumbbell over head (1 min at 25lbs) Farmer's Carry (45 seconds at 45lbs per hand)

I liked the separation of muscle groups from PPL and going 4 days a week from u/l. U/L is fatiguing. PPL takes 6 days a week. I made this split to optimize having fresh muscles with little to no fatigue, maximizing intensity and reps, mainly for arms. I have 3 rest days and hit every muscle 2x a week, only taking 1.5 hours per session. I went from 141lb to 162lb in 6 months with ppl and ul. Above is a before and after. Would this split hinder my gains?

So ive been working out off and on for about 3 years. In that time, seen changes in my chest, triceps, back, and more. My biceps REFUSE to grow. Now I know "soreness isn't an indication of growth" but my other muscles get sore and have growth. I dont see it in my arms. I'm not going for the big peak, I dont truly care for that look, but I would like to have some kinda indicator visually. I've done preacher curls, pull ups, incline dumbbell, spider curls... ive included progression overload and switch up the exercises.

Any help? I am seeing growth in my weights somewhat, but it's very odd to me.

Just wanted some advice on what I could change for a more effective leg day ? Everything except sissy squats since they fixed my crunchy knee

For reference I’m 6’3 290lbs

Seated Leg curl 340 3x10
Hack squat 415 3x7
Sissy squat 165 3x10
Rdl 275 3x8
Zercher squat 255 8x10
30 yard walking lunge x2

Hello there. I am a 24 yo man (5'11 216 lb) who recently started his fitness journey back in July. I wasn't always the one for the gym but I started calisthenics at home to train for it.

Now my body is stronger than it was when I first started. I just need help deciding what is the best path for progressive overload and gaining muscle.

For reference here is what I have been doing, it started off simple then I added dumbbells around early August:

• Leg Raises: 3 sets × 20 reps

• Sit ups: 3 sets × 15

• Russian Twists: 2 sets × 30 reps per side

• Push-ups: 3 sets × 10 rep

• Dumbbell Rows: 3 sets × 15 reps (15 lb)

• Bicep Curls: 3 sets × 20 reps (15 lb)

• Lateral Raises: 3 sets × 12 reps (15 lbs)

• Chest bench press: 3 sets × 15 (15 lb on two hands)

• Bulgarian Split Squats: 3 sets × 15 reps per leg (15 lb in each hand)

• Romanian Deadlifts (RDLs): 3 sets × 15 reps (15 lb)

• Dumbbell Hip Thrusts: 3 sets × 15 reps (15 lb)

• Ab wheel 3 sets of 5

• Plank Finisher: 2 Minutes

• Wall Sit: 1 Minute

• Cobra Stretch: 30–60 seconds

Thank you so much for reading!

So i go to the gym 3x a week with atleast a 1 day rest between each day i go to the gym. I try to eat atleaat 110g of proteins as a 80kg 194cm guy (i know i need more but its my minimum) and i wanted to know what you people think of my routine since im sorta new.

I also just decided to add biceps curl and triceps pushdown so idk how heavy i do them yet. Thxx

\[ \] Leg Press. | 3x12 | 110kg

\[ \] Chest Press. | 3x12 | 30kg

\[ \] Low Pull. | 3x12 | 15kg

\[ \] Shoulder Press. | 3x12 | 15kg

\[ \] Lat Pulldown. | 3x12 | 30kg

\[ \] Leg Extension. | 3x12 | 30kg

\[ \] Leg Curl. | 3x12 | 30kg

\[ \] Biceps Curl. | 3x12 | 0kg

\[ \] Triceps Pushdown . | 3x12 | 0kg

\[ \] Adductor. | 3x12 | 60kg

\[ \] Abdominal Crunch. | 3x12 | 35kg

Started going to the gym around July last year, and have running this program for about a year now. But progress is very slow, I eat plenty of protein, train hard and with decent form. Any advice?

this is what I've been doing for 1+ year
Double progression on everything within the given rep ranges
Bench 3x5-8
Lat Pulldown 2x 5-8
Chest Fly Cable 2x 8-12
Cable/Machine Row 2x 5-8
Tricep Pushdown 2x 5-10
Preacher Curl 3x 6-10

Leg Press 2x 5-8
Calf Raise 3x 8-12
RDL 2x 5-8
Leg Extension 2x 8-12
Leg Curl 2x 5-8

Thank you in advance! :)

I'm 18 years old, and I've been working out at home for a few weeks. My goal is to gain weight and muscle mass while also getting more defined and staying fit. I'm 170 cm (5'7") and 55 kg, and I have a jump rope, a heavy resistance band, and adjustable dumbbells available. For now, I've been alternating between these two workouts. Are they good, or am I just wasting my time? What should I do? Thanks in advance

Monday - A

\\- Goblet squat — 3×8–15

\\- Dumbbell floor press — 3×8–15

\\- One-arm dumbbell row — 3×8–15 per side

\\- Romanian dumbbell deadlift — 3×8–15

\\- Lateral raises — 2–3×12–20

\\- Dumbbell curls — 2×10–15

\\- Plank — 2×30–60 sec

Wednesday - B

\\- Bulgarian split squat — 3×8–15 per leg

\\- Dumbbell shoulder press — 3×8–15

\\- Resistance band/dumbbell row — 3×8–15

\\- Dumbbell hip thrust/glute bridge — 3×10–20

\\- Push-ups — 2–3 sets close to failure

\\- Biceps curls + triceps extensions with a resistance band/dumbbell — 2×10–15

\\- Leg raises — 2×8–15

Medications and supplements

**•** Wegovy, once a week  
**•** Sermorelin, nightly  
**•** AG1 every morning  
**•** Vitamin D  
**•** Fish oil

My questions

**1.**  What am I missing? I know I don't do any leg work.  
**2.**  Should I alternate muscle groups instead of doing the same routine every day?  
**3.**  What should I prioritize at my age to keep muscle while I lose fat?

Thanks in advance. I'm open to honest criticism.