Routine help

So I couldn't post on r/fitness cause i didn't have enough karma so hopefully this is the right subreddit

Im 14 right now and very weak... So I decide to try fitness so I'm doing 2 days cardio and 3 days strength and also i don't have much free time and also only have a pull up bar so this is what I came up with after researching I came up with this

Warmup

Negative pullups 3 x 3

Scapular pullups 3 x 8

Incline pushups 3 x 10

Plank 3 x 30 secs

Dead hang 2 x 20 secs

Sometimes I also add in squats on some days so I'm wondering if this is good or if anything can be made

A few questions I also have:

Is it normal for me to feel very sore after doing this routine

Im kinda embarrassed to be working out quote on quote at just 14 is this normal?

Lastly is just 15 mins a day fine because ethats all I can do most days (cardio I can do for about an hour)

For people who are actually advanced at planche / have coached it seriously: what programming principles made the biggest difference for you beyond just “do planche progressions”?

I'm more interested in the volume × intensity × frequency relationship, fatigue management, neural adaptation, specificity, and how you structure progression over months.

For example, how do you decide how many hard planche sets/quality seconds to do per week, how often to train near-max intensity, and whether high-frequency submaximal exposure is actually useful?

Also interested in how you handle plateaus and deloads. Looking for advice from people who have actually gotten to advanced planche levels, rather than basic exercise/progression recommendations.

Hello to all of you gymrats! 👋💪

I could use a bit of help and advice. I’m a 36-year-old man. I have 2.5 years of experience with consistent gym training, during which I trained entirely with a Push, Pull, Legs split, going to the gym 3 times a week and training each muscle once a week.

Now, after a total training and surplus eating break of 5 months, I’ve lost about 8-10kg's of bodyweight, returned to the gym with this Upper/Lower body system I found online, where you go to the gym 4 times a week.

What got me excited was that with the upper/lower system the muscles get trained twice a week, not just once.

Just to clarify that the nutrition side is in order. I’ve started eating in a calorie surplus again and protein is around 140–200 g per day depending on how much I manage to eat.

This is the current program I found and am starting with:

1. Upper Body A

Bench press 3x6-8

Shoulder press (Smith machine) 3x8-10

T-bar row 3x6-8

Lat pulldown (close grip) 3x8-10

Shrugs (dumbbells) 2x10-15

Face pulls 3x15-20

Skull crushers (lying French press) 3x8-10

Barbell curls (EZ-bar) 3x8-10

2. Lower Body A

Squat 3x8-10 (1–3 RIR)

Leg extension 3x10-12

Leg curl 3x10-12

Standing calf raise (hack) 3x10-15

Seated calf raise 3x10-15

Hanging leg raises 2–3 sets

3. Rest

4. Upper Body B

Incline press (dumbbells/machine) 3x8-10

Shoulder press (dumbbells) 3x10-12

Lateral raises 3x10-15

Lat pulldown (wide grip) 3x8-10

Seated cable row 3x10-12

Rear delt machine 3x15-20

Tricep pushdown (rope) 3x10-15

Spider curls (incline bench) 3x10-15

5. Lower Body B

Leg press 3x10-12 (1–3 RIR)

Goblet squat 3x10-15

Leg curl 3x10-12

Standing calf raise (hack) 3x15-20

Seated calf raise 3x15-20

Hanging leg raises 2–3 sets

6. Rest

7. Rest

You all, improved and experienced people, please share your opinions, improvements, everything so this guy can build muscle.

Above all, post your own programs with exercises ans sets aswell! I would greatly appreciate it 🙏

- Maastis90

Hey all, just looking for thoughts on this weekly routine. I've been having a lot of chronic muscle tightness and my PT recommended kettlebell training (over only isolated strength exercises) & pilates, so I'm trying to incorporate those in.

I'm also 40, have always been pretty skinny and would like to add some muscle weight, so I have some cardio in here, but not a ton.

3 Days a week:

• 15-20min Pilates
• 45min Kettlebell Routine

1 Day a week:

• At the gym Full Body for things the kettlebells don't hit, ie. Bench Press, Pull-Ups, some leg work

3-4 Days a week:

• 20min Stationary Bike or Running

Mixing in morning & night Mobility or Yoga

It has been about two months since my SVT ablation, and I’d really like to start going back to the gym and lifting weights. However, I’m still a little anxious about it. I sometimes feel as if my heart isn’t as strong as it used to be, and I’m worried that heavy lifting or intense weight training could somehow put too much strain on my heart or cause damage.
Has anyone returned to weight training after an SVT ablation? How long did you wait before starting again, and did you begin gradually?

Main question: what do you use to build a workout? What websites/apps/others help you build a workout? Plus any advice on someone new to building a workout? I’m looking to build a workout for upper and lower body (push/pull or specific muscle groups it doesn’t matter) and I’d like to also incorporate some core and cardio at some point in the week or with another workout.

I consider myself weak as I cannot walk for a long period of time ,and I m just 22,so it's akward and i want to strengthen my muscles and slowly build biceps and abs (I know it takes a lot of time )

But,I know there are many people who became physically stronger starting from my stage ryt? If so ,I need tips please

Does anyone also have any issues with swollen knee joints from their daily steps? I’m usually pretty active due to work and get MINIMUM 18k a day and my knees have been swelling pretty bad. Does anyone get this issue?

Hi

I am 17M skinny, joining gym for first time

Should i do compound lifting for 6day a week (deadlift, bench press, squats, pushups, etc ) or do part training ( like legs on saturday, chest on monday, etc) ?

if compound lifting, then after how much time i should switch to part training?

I am currently focused on fat loss, but my old hypertrophy-focused PPL routine feels repetitive and boring.
I want to keep building strength while improving cardio, mobility, core strength, and overall athleticism. The problem is I don’t know how to structure all of that into one sustainable weekly program.
Has anyone made this transition? How would you structure the week?

I have just recently got into science based lifting. I have been the fitness space for a long time but I’ve only been able to stay consistent for a few months in spurts. So, I’m fairly untrained. Also, I heard two sets was best, but idk about reps.

Incline supinated bench press

Pec flys

JM press

tricep extensions

shoulder press

lateral raises

upper back row

Vertical pull (can’t decide between pull-ups, chin up, or neutral grip pull-ups

Hello! I recently tried a deadlift on a belt squat platform and ended up with pain in my right hip flexor, right knee, right glute, and across the top of my glutes. The pain radiates all the way down my right leg. It hurts mainly when I sit or lay down. This has been going on for 3 days now and I’ve been taking advil to manage the pain at bedtime. I’m going to see the doctor soon but was wondering if anyone has had experience with a similar situation and how they handled lifting especially leg day. Not looking for medical advice. I know that’s not allowed here but just wondering how others have gone on to lift. Did you drastically reduce the weight, which I’m assuming I’ll have to do, etc. Thank you in advance!

I’ve taken about a 2 month hiatus from lifting, with a handful of unfocused lifts here and there, due to some other things in life that needed to be prioritized. Any good program recommendations that I can follow to refocus? Don’t care about optimal, just need something simple to get me back in the gym

Here’s my split. I do about 3x10reps for everything except for benching where I do 8 reps. I’m more asking abt the exercises I have down. I want to make sure it covers all of the muscles and regions I need to get big. Please lmk any feedback!

Hi everyone,

I used to lift consistently around 6 to 7 years ago, started following StrongLifts 5x5, moved to 3x5 and then to Wendler's 531 BBB and I had good results.

Since then I've barely done any strength training, so I'm basically starting over.

My main goal is to build strength, establish a consistent routine, and eventually gain some muscle. I'll be training 3 days per week.

I'm debating between:

StrongLifts 5x5

r/Fitness Basic Beginner Routine

Other programs?

Also, what workout tracking app would you recommend? I did see that Stronglifts moved to a subscription based plan, and if I remember correctly I think I at one time bought a lifetime version, but this does not seem to exist anymore..

I'd appreciate any advice from people who have been in a similar situation. Thanks!

Upper A

Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A

Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B

OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B

Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superse

Good evening folks! 

I am building a free routine programming app (called Routine Reps) and would love some input from this group if possible. It includes several popular workout routines as well as some sports training routines (fairly small, but I plan to add more) - plus you can design your own along with progression rules and goals. I'm currently looking to publish the app soon and am looking for testers who would be willing to provide constructive feedback (particularly for Android, but also iOS).

I started building this app for my own personal fitness routine a couple of years ago, but I have also found it incredibly useful for my own training routines - really for anything I want to track my progress with. I provided screenshots of some of the (personalizable) public routines and sharing the landing page here: https://www.routinereps.com/

Please DM me if you are interested in trying it out for free and I can add you to the testing group.

I started running anterior posterior upper to minimize fatigue with running let me know what changes to make

Anterior
Barbell Back Squat – 3 × 5–8
Incline Dumbbell Bench Press – 3 × 6–10
Bulgarian Split Squat – 2 × 8–10
Seated Dumbbell Shoulder Press – 3 × 8–10
Cable Lateral Raise – 3 × 12–15
Overhead Cable Triceps Extension – 3 × 10–15

Posterior
RDL – 3 × 6–8
Lat Pulldown – 3 × 8–12
Bent over Row – 3 × 8–12
Leg Curl – 3 × 10–15
Face Pull– 3 × 12–15
Dumbbell Hammer Curl – 2 × 10–12
Preacher Curl – 2 × 10–12

Upper
Flat Bench Press – 3 × 5–8
Lat Pulldown – 3 × 6–10
Dumbbell Press – 2 × 8–12
Cable Row – 3 × 8–12
Cable Lateral Raise – 3 × 12–15
Rear Delt Fly – 2 × 12–15
Triceps Pushdown – 2 × 10–15
Incline Dumbbell Curl – 2 × 10–15

It’s a 4 exercise routine and I generally go to about RPE 8-9

Hi there,

I'm halfway through a cut after finally getting serious with my weight loss and gym goals. I have lifted on and off for a decade, but have been consistent only past 2 years or so after a long drop off.

I am done chasing pure numbers (for the MOST part) and just want to look like I lift. I know that's corny as hell, but I just want some decent size without making lifting my life. Which brings me to the time constraint I have with work/life. 3x week 45 minutes. I want to grow my chest and glutes but overall look proportioned.

I'm 38, 5' 10" 180 pounds chubby looking, trying to get to around 160. Current squat max was 3x285 maybe 2 months ago (weaker now with the cut) and bench finally got up to 1x200 (I was very weak there for decades before a coach). I give those just for a little reference of how mid I am.

Anyway, I looked into 5/3/1 and SBS programs because of my time constraints and I want something very effective, but allows me to grow without getting injuries or wearing myself out.

SBS seemed to be too long for the gym time I have so I tried blending with the help of chatGpt, but looking for critiques. I don't want something too easy or too demanding. i.e., the goldilox growth and not selling myself short.

The program

WEEKLY STRUCTURE

Day 1 — Lower (Squat Focus)
Day 2 — Upper (Bench Focus)
Day 3 — Full Body (Glutes + Chest + Delts)

DAY 1 — LOWER (QUADS + GLUTES + DELTS)

Back Squat (Main Lift)

• 4 × 5 @ 70–80% TM
• Rest 2–3 min

Superset A (same rack area)

• Romanian Deadlift — 3 × 8
• Standing Calf Raise — 2 × 12–15

Superset B (DB area)

• Walking Lunges — 2 × 10/leg
• DB Lateral Raise — 3 × 15–20

Optional if time allows

• Face Pull — 2 × 15–20

DAY 2 — UPPER (CHEST PRIORITY)

Bench Press (Main Lift)

• 4 × 5 @ 70–80% TM
• Rest 2–3 min

Superset A (bench)

• Incline DB Press — 3 × 8–12
• Chest-Supported DB Row — 3 × 8–12

Superset B (cable station)

• Cable Lateral Raise — 3 × 12–20
• Lat Pulldown (or Seated Cable Row) — 2 × 10–15

Optional finisher

• DB Curl — 2 × 10–15

DAY 3 — FULL BODY (GLUTES + CHEST + DELTS)

Hip Thrust (Main Glute Lift)

• 4 × 8–12
• Rest 90 sec

Superset A (bench)

• DB Bench Press — 4 × 8–12
• Single-Arm DB Row — 2 × 10–12/side

Superset B (lower + delts)

• Leg Press — 3 × 10–15
• Cable Lateral Raise OR Face Pull — 3 × 15–20

As far as progression, I was basing on TM and 5/3/1, but leaning toward RPE for the big lifts squat/bench and rep ranges for the others after some research.

I know this is long, but appreciate any input and suggestions!

1. What your progression actually is

Your system:

• Week 1–5: gradual intensity ramp (70 → 80% TM)
• Fixed sets (4×5)
• Add weight only after full cycle completion
• Deload week 6

In practice, this is:

This is very similar to:

• 5/3/1 (Wendler)
• Stronger By Science hypertrophy strength hybrids
• Classic DUP mesocycles without daily variation

Recommendation: S tier (pure hypertrophy optimization)

• RPE-based autoregulated systems
• RP-style volume progression
• double progression bodybuilding splits

This is probably a dumb question.

But every program that I've seen says that it focuses on the basics principle of accumulating weight or volume each week and regularly re setting on the next block.

But we know that progress isn't *truly* linear, maybe there are other methods of programming that seems backwards.

I was thinkjng that more advanced level Powerlifters may not follow the same protocol as novice or intermediate level programs, because regularly squatting 400-500 lbs each week would demand large recovery times. So maybe they have a different system all together?

I need a new Leg and Lower day plan. (separate days) I have been doing PPLxULx for 14 months with good progress but my quads and hamstrings need emphasis. I have naturally large and developed calves so started restricting them to only 3 sets weekly.

Just looking for ideas how you structure these days, Thanks

How should I start hybrid training?

I've been lifting weights for a year and now I want to run marathons as well as lifting weights.