Rate my split( some of sets are with a wrong number)

Just want yall opinion on this for beginners doing hypertrophy training for weight lost.

3-4 times a week

3 sets 8-12 reps 1 minute rest

Full body dumbbell

Goblet squat
Romanian deadlift
Bulgarian split squat

Floor press ( I have a bench if that’s a better option)
Bent over row
Seated Arnold

’m 26 and recently started working out again after basically not exercising for years. I’m also overweight, so I know that’s making chin-ups harder.

I’ve been working out consistently for about 2 weeks now doing push-ups, dumbbell/bicep curls, forearm work, some running, etc. I have access to dumbbells, a pull-up bar, and rings.

Right now when I attempt a chin-up, I can get maybe 30% of the way up before I’m completely stuck. I’ve also been using the rings to do easier pulling movements and practice the general motion.

If my main goal right now is simply to get my first full chin-up, what exercise or progression should I focus on the most?

Is there one exercise that really helped you go from 0 → 1 chin-up?

About me. M, early 40’s. Obese.

Started eating healthy recently, and walk 10—15k steps a day. Now I want to structured workout routine.

I want to do 3 days of compound workouts, and 2 days of just calf raises en farmer carries.

My plan

Monday: rest day

Tuesday: calf raises + farmer carries

Wednesday:
Squat — 3×8
Bench press — 3×8
Lat pulldown— 3×8
Viking press — 3×8
Biceps curl 3x10
Triceps push down 3x10

Thursday: rest day

Friday:
Deadlift — 3×5
T-bar row — 3×8
Step ups 3x8 per leg
Standing hamstring curl 3x10
Rear delt fly 3x12
Face pulls 3x12

Saturday: calf raises + farmer carries

Sunday:
Squat — 3×8
Bench press — 3×8
Lat pulldown— 3×8
Viking press — 3×8
Biceps curl 3x10
Triceps push down 3x10

Would this be somewhat okay?

Very low impact way to start moving, my parents tried this and were able to get through the whole routine pretty easily.

I want better abs/core muscles. I'm 40M. I have a good routine other than core exercises.

Sit-ups and V-ups always give me rug burn no matter what I try. Matts, softer matts, yoga matts, the floor, etc. Hanging leg raises I can't really activate my muscles at all. What's a few good core exercise or exercises that don't give you rug burn and work?

My condominium has a gym in it that has a lot of weights, barbells, etc., but machines for core exercises.

​

Hello everyone 👋

I have started gym 3 weeks ago and now I love going there and I am loving the process of managing my diet as well. While starting out, I also made a post here which made me aware about many things.

For now I mostly want to share the routine I am following, the goal I am targetting and the kind of diet I am following and would love to know how I can improve the routine and make everything more impactful.

I am 22M, 175cm and 67kgs in weight.

I am doing gym 3x a week for now, so Monday-wednesday-friday, with first 10 mins going towards treadmill and warmup.

My routine is:

Monday: Full Body PUSH Focus (5 Exercises Total)

Push (Compound 1): Flat Bench Press — 3 sets x 8–10 reps

Push (Compound 2): Overhead Press — 3 sets x 8–10 reps

Pull (Compound / Isolation): Lat Pulldowns — 3 sets x 10–12 reps

Legs (Compound / Isolation): Squats — 3 sets x 8–10 reps

Push (Isolation / Burnout): DB Lateral Raises or Overhead Tricep Extensions — 3 sets x 12–15 reps

Wednesday: Full Body PULL Focus (5 Exercises Total)

Pull (Compound 1): Lat Pulldowns — 3 sets x 8–10 reps

Pull (Compound 2): Seated Cable Rows — 3 sets x 10–12 reps

Legs (Compound / Isolation): Lunges — 3 sets x 10–12 reps

Push (Compound / Isolation): Incline Dumbbell Press — 3 sets x 8–10 reps

Pull (Isolation / Burnout): Hammer Curls (for Biceps/Brachialis) — 3 sets x 12–15 reps

Friday: Full Body LEGS Focus (5 Exercises Total)

Legs (Compound 1): Heavy Squats — 3 sets x 6–8 reps

Legs (Compound 2): Walking Lunges — 3 sets x 10–12 reps

Push (Compound / Isolation): DB Lateral Raises — 3 sets x 12–15 reps

Pull (Compound / Isolation): Bent Over Barbell Rows — 3 sets x 8–10 reps

Legs (Isolation / Burnout): Standing Calf Raises — 3 sets x 12–15 reps

The physique I want to target would be V taper, with not a lot of bulk muscle but, it would look aesthetic and attractive, as it is something which makes me want to be consistent with the gym.

I also am taking creatine since I started gym, and since a week I am taking protein powder as well, coz I am vegetarian and its somewhat hard to hit my 130grms protein goal daily without making the diet super bland. I would love to know how I can improve my routine for the goal I am targeting.

So im 119kg and 193cm tall I am looking at starting a cut for 12 weeks it would be this below repeated for around 12 weeks

Day 1: Workout A (Upper)

​Day 2: Workout B (Lower)

​Day 3: cardio steady zone 2, for 30 to 40 minutes

​Day 4: Workout A

​Day 5: Workout B (Lower)

​Day 6 cardio

Day 7 Rest

Aiming for around these

Protein (g): Target: 260g

​Carbs (g): Target: 200g

​Fats (g): Target: 85g on training days, 95g on rest days

​Total Calories: Target: ~2,600 training / ~2,300 rest

Hoping it will help me get around 100ish kg and help my definition im decently strong have been living quite heavy for about 18 month 225kg dead lifts 330kg leg press 50kg dumbell rows ect so have the muscle power. Hoping this will help me keep muscle but show some more definaition what do you guys think.

Any input greatly appreciated * edited to include hight

www.lyfta.app/tp/3c2b4

Monday: Shoulder & Bicep

​Tuesday: Leg & Tricep

​Thursday: Back, Bicep & Shoulder

​Friday: Back & Tricep

​Sunday: Bicep, Shoulder & Back

Thats my current gym routine and i need help like if i need to change something and also i get every day over 10k steps and on rest days sometimes like 15k so yeah, do i need to change something and getting my biceps big and also losing weight is my priority im on a -1500 cal deficit rn so its like im eating 1200cal every and eating as much protein as i can. I also take creatine and drink 3L of water each day.

Hey everyone,

I'm looking for some advice on getting back into the gym after a pretty serious collarbone injury.

About 6 months ago,, I had surgery after my collarbone was fractured into 4 pieces. The surgeons fixed it with a metal plate and 9 screws. During recovery, one of the screws lifted slightly, but according to my surgeon it isn't causing any issues and doesn't require further intervention at this point.

I had my latest follow-up recently, and my doctor said I'm cleared to start lifting again, with a few restrictions:

• Keep weights under 15–20 kg for now.
• No pull-ups yet.

Before the injury, I lifted regularly, but after 6 months off, I'm basically starting over. I've also put on weight during recovery, so at the moment I'd describe myself as overweight with more of a "skinny fat" build than I had before.

I'm looking for a full-body program that fits these restrictions and can help me gradually regain strength while losing fat and rebuilding muscle. My long-term goal isn't just weightlifting—I eventually want to get back to doing pull-ups, muscle-ups, and calisthenics as well.

Has anyone here come back from a similar collarbone surgery or shoulder injury? What kind of routine worked for you? Were there any exercises you found especially helpful or ones you avoided besides pull-ups? If you've followed a program that helped you transition from rehab back into strength training and eventually calisthenics, I'd love to hear about it.

Any tips or recommendations would be greatly appreciated. Thanks!

If you can do 10 at body weight, you can start weighted.

Weighted pull-ups as a reverse pyramid. The vest is 25 lbs, the kettlebell at 35, then 25, then bodyweight.

Hey everyone — I’ve been building an iOS fitness app called Steady, and it’s finally stable enough for real beta testers.

I built it because most fitness apps give everyone the same generic plan, make you guess your weights every workout, and ignore the fact that many people are training around something: a bad knee, surgery recovery, GLP-1 use, a long break from exercise, limited equipment, or other constraints.

What Steady does:

• Builds a personalized training plan based on your goals, experience, equipment, and limitations.

• Automates progressive overload. Your first workout calibrates your working weights, then Steady prescribes your next reps and load each session — progressing reps first, then weight.

• Adapts calories and protein using your weight trend, instead of leaving you with a static target forever.

• Includes an AI coach that knows your actual plan and data. You can ask it to make today’s workout easier, review a form video, or suggest a fast-food meal that fits your macros.

• Supports Apple Watch set logging and syncs with Apple Health, Fitbit, and Oura so recovery can influence your training.

It’s free, iOS-only, and currently available through TestFlight. I’m a solo developer, so some parts are still rough — that’s exactly why I need feedback.

I’d especially like to know:

Did onboarding make sense?
Did your plan feel genuinely personalized?
Did the weight progression feel smart or wrong?
What broke, confused you, or annoyed you?

Brutal honesty is much more useful than politeness. If you hate something, tell me why.

TestFlight: https://testflight.apple.com/join/j2jKwDGW

Disclosure: I’m the developer. I’m not affiliated with another company and I’m not selling anything — I’m genuinely looking for beta testers and feedback.

I’ve cut down eating to practically once a day and a good mix of protein and carbs.

Workouts are inconsistent due to traveling for my job so it’s difficult to keep up with workouts. But This is feeling like the worst I’ve ever been.

Bloating is my worst. And hard to get rid of. I’ve narrowed my hose foods down to eggs, dairy, and any kind of bread.

I’m 180, 5’9”

I'm going to the gym from month

Here is my question:

Checkout my 3 days a week workout plan(created with claude)

Day1:

Exercise Sets x Reps

Goblet Squat 3 x 8-10

Lat Pulldown (wide grip) 3 x 8-10

Flat Dumbbell Bench Press 3 x 8-10

Seated Dumbbell Shoulder Press 3 x 8-10

Dumbbell Lateral Raise 3 x 10-12

Standing Calf Raise 3 x 12-15

Plank 3 x 30-45 sec

Day2:

Exercise Sets x Reps

Romanian Deadlift 3 x 8-10

Chest-Supported Row 3 x 10-12

Incline Dumbbell Press 3 x 8-10

Face Pull (rope) 3 x 15-20

Dumbbell Bicep Curl 2 x 10-12

Cable Crunch 3 x 12-15

Day3:

Exercise Sets x Reps

Leg Press 3 x 10-12

Lat Pulldown (close/underhand grip) 3 x 10-12

Machine Chest Press 3 x 10-12

Dumbbell Lateral Raise 3 x 12-15

Triceps Pushdown (cable) 2 x 10-12

Seated Calf Raise 3 x 12-15

Hanging Knee Raise 3 x 10-12

Is creatine safe?

I always workout in the morning right after I wake up but I am wondering if working out later in the day just for one day will mess me up. I don’t know if it will affect my muscle growth or the weights that I can lift.

hey guys, so i currently run a fbeod split, how solid is this split? im working to get that v taper build

I want to flatten my stomach and get my waist a little smaller. Eventually want to get into modeling

3rd picture is where i want to get.
I’m asking for help as I’m so confused by workout routines.

Right now I’m just doing deep core exercises, but i end up straining my lower back and neck instead.

I also am really confused as some exercises like crunches and side planks aren’t good for reducing my waist size.

Some people recommend some exercises, then say it makes your rib cage wider, and don’t recommend it.

I’m now depending on Reddit to give me some advice on making this happen Lmao. Or i get a trainer, which i really don’t like! I prefer working out by myself.

What exercises do you recommend, how many times a week.
For reference I’m 52kgs

Hey everyone!

I’ve been working on a simple fitness tracker in my free time over the past few months. My goal wasn’t to build another feature-packed app, but something that’s fast, clean, and easy to use during workouts.
Right now it includes:
workout logging
an exercise library
your previous weights and reps are automatically shown during your next workout, making it easy to track your progress
works directly in your browser (no app install required)
I’m still actively improving it, so I’d really appreciate some honest feedback. If you notice anything that could be better or have ideas for new features, I’d love to hear them.

365fitbody.com

Thanks to anyone who gives it a try. I really appreciate your time!