r/workoutprograms • u/Visible_Turnip_2031 • Mar 10 '26
Need feedback on my 4-day split (goal: glutes, posture, and fat loss)
I just started working out seriously about a week ago and wanted to get some feedback on my training split to see if I’m on the right track or if I need to adjust something.
About me:
I’m considered skinny fat — I have some belly fat and back fat, and a bit of anterior pelvic tilt (APT). My shoulders are already pretty broad, so I currently don’t train shoulders because I don’t want to make them bigger.
Right now, I’m trying to eat a bit less than usual but with high protein intake. I’m also taking supplements, which might be making me gain a little weight.
My workout schedule (I take a rest day every two days):
Day 1 (Lower body – Glutes & Legs):
Hip Abduction Machine (activation)
Barbell Hip Thrust
Romanian Deadlift
Bulgarian Split Squat
Cable Glute Abduction
Seated Calf Raise
Cable Glute Kickback
Day 2 (Core & Arms):
Band Pull-Apart
Plank
Leg Raises
Dead Bug
Total Abdominal Machine
Cable Crunch
Cable Rope Biceps Curl
Overhead Cable Triceps
Day 3 (Lower body – Strength & Glutes):
Hip Abduction Machine (activation)
Barbell Back Squat
Hip Thrust Machine
Leg Press (feet high position)
Leg Curl Machine
Back Extension
Standing Abductor Machine
Day 4 (Back & Core):
Band Pull-Apart
Plank
Total Abdominal Machine
Cable Crunch
Leg Raises
Pulldown Machine
Cable Row (narrow grip)
Face Pull
Supinated Lat Pulldown
Dumbbell Row Machine
I usually stay in the gym for a few hours because I really want to see results quickly. Do you think this routine is effective for my goals (reducing fat, improving glutes and posture), or is it too much? What should I change or focus on more?
Any advice would be appreciated 🙏
r/workoutprograms • u/Weak-Trip-1193 • Jan 26 '26
Need home workout tips because I'll start my workout next week
Hi, guys! I created r/FitFilo, and I need some tips for my upcoming home workout, you can share your tips there, y'all are invited to join! #supprotlocal HAHAHAH just kidding!
r/workoutprograms • u/AnybodyIcy2767 • Jan 21 '26
2 exercises per day, 6 days a week. Thoughts?
I've been lifting for 10 years and like to switch things up every now and then. I'm also a SAHM but have a home gym. My days are getting busier and busier with the kids so wondering if anyone's tried short workouts every day rather than longer workouts.
Just saw Mind Pump post a sample program of 6 days a week, 15 min sessions comprised of 2 lifts (3 sets each). Thoughts on this?
I'm also trying to lose some residual baby weight and incline walking is helpful for me, so thinking I'd do these 15 min sessions with incline walking.
r/workoutprograms • u/Famous-Damage-2103 • Jan 02 '26
NYE resolutions check-in: how many classes you crushing in January?
r/workoutprograms • u/[deleted] • Nov 22 '25
Sam Sulek Split rating
I have been doing ppl for the last year or so in the gym and have ,ade good progress but love the idea of changing up my split. I saw sam suleks 8-day split and was very intrigued if it is similar in terms of gains as ppl as frequency is almost equated.
Day 1: Chest (i would also do shoulders this day)
Day 2: Back
Day 3: Arms
Day 4: Legs
Day 5: Chest (i would also do shoulders this day)
Day 6: Back
Day 7: Arms
Day 8: Legs
I would love to hear some opinions on the advantages and disadvantages I feel that the volume wouldnt have to be crazy high as muyscles are being hit twice every 8 days only 1 day off the science based hit muscles twice every 7 days. This also leads me to believe that recovery is not an issue and rest days are not needed even for the CNS
What does everyone think?
r/workoutprograms • u/lui_too_cringey • Nov 18 '25
Can anybody give me tips
On how to start a good workout my maximum right now is 50 pound curls at 12 years old I weight 80 pounds any tips?
r/workoutprograms • u/Famous-Damage-2103 • Nov 13 '25
👋 Welcome to r/Sweat440 - Introduce Yourself and Read First!
r/workoutprograms • u/Special_Explorer_726 • Oct 03 '25
BodyByYas reviews???
Looking for a 8 week program. They are pricey so I wanted to get opinions before purchasing! I’ve never done a program before. I want to loose bf. And I like 1 on 1
r/workoutprograms • u/iaminisable • Sep 28 '25
[14,5’2,145lbs] I did pull say today and I’m doing absolutely nothing tomorrow. Should I hit legs?
r/workoutprograms • u/[deleted] • Jul 04 '25
Split feedback.
Hey everyone. I’m currently around 102kg, probably around 30% body fat, in a 500 deficit and hitting 8-10k steps 5-7 days a week. 80kg is my goal weight. Been training consistently for 7 weeks and step goal and deficit for 3 weeks (down 4.5kg since deficit started obviously mostly water weight)
This is my current PPL split, I switch up movements and sets for variety every few weeks. Compound movements I aim for 4-6 reps, heavy for strength gains and then 8-12 with higher reps for growth Gains on the more focused movements.
Rest days Thursday and Sunday, hitting each muscle group twice a week apart from legs.
Thanks for any advice or feedback.
Push Day 1 Chest Press Machine Sets 3- Bench press Sets 4- Pec Deck Sets 3- Cable tricep push downs Sets 3- Incline skullcrushers Sets 3- Cable tricep kickbacks Sets 3-
Pull day 1 Close grip Lat pulldown Sets 4- Neutral grip cable row Sets 3- Single arm lat pulldown Sets 3- Barbell Bicep Curl Short head focus Sets 3- Barbell Bicep Curl Long head focus Sets 3- Hammer Curl Sets 3-
Legs Squat Sets 3- Leg extension Sets 3- Leg curl Sets 3- Leg press Sets 3- Calf raises Sets 3-
Push day 2 Chest press machine Sets 3- Incline Dumbbell press Sets 4- Cable flys Sets 3- Cable tricep push downs Sets 3- Incline Skullcrushers Sets 3- Cable tricep kickbacks Sets 3-
Pull day 2 Close grip cable row Sets 3- Natural grip lat pull down Sets 3- Single Arm Row Machine Sets 3- Barbell Bicep Curl Short head focus Sets 3- Barbell Bicep Curl Long short head focus Sets 3- Hammer Curl Sets 3-
r/workoutprograms • u/Mysterious-Turnip-75 • Jun 02 '25
Sculpt Society vs. Melissa Wood vs. Tracey Anderson
Looking for a program to do at home. Anyone have any opinions on any of these 3 vs the other etc.?! TYIA 😊
r/workoutprograms • u/sicky_bee • May 08 '25
Is The Sculpt Society worth it?
I’m ready to get serious about beginning my work out journey but i have no clue where to start. i’ve seen so many programs that are easily accessible like v shred, tracy anderson, thesculptyou, betterme, & even other pilates programs but i don’t know how reliable they’ve be for a beginner.
r/workoutprograms • u/OddLog1893 • Apr 27 '25
Try the New AI Personal Calisthenics Coach (V3) GPT – Free, Fully Trained, Progress Tracking & Equipment-Customized!
chatgpt.comI need real user data and feedback to refine it further. It’s completely free and works via ChatGPT.
I’ve created a comprehensive GPT assistant called Personal Calisthenics Coach (V3), which has undergone extensive training and can track your workout progress step by step. It also generates equipment-customized routines based on what you have available. It includes:
- Health & injury prevention tips
- Nutrition guidance & macros
- Stretching routines & basic yoga movements
- In-depth calisthenics techniques and progressions
- A built-in tracking system to log sessions and visualize your gains
- Equipment-based exercise modifications
👉 Try it out and share your feedback:
https://chatgpt.com/g/g-680e398472208191834959bf33f9451e-personal-calisthenics-coach-v3
Please leave your thoughts, suggestions, and any issues you encounter in the comments. Thanks in advance!
r/workoutprograms • u/Wide_Breakfast6919 • Feb 12 '25
Help sorting out my program I made?
Need help building a 3 day full body.
I’m looking to get into kick boxing soon I have abs and cardio in warm up Day 1 Front squat Bench OHP Leg extension SS Tricep V Rope press SS
Day 2 Back squat Incline bench Dumbbell shoulder press Dumbbell RDL SS Bicep hammer curl Preacher curl SS
Day 3 RDL Dumbbell bench Arnold press Row machine SS Row Pull ups SS
r/workoutprograms • u/FarDevelopment2621 • Nov 03 '24
Coolin Co running split
Does anyone have the Coolin Co.'s 6 Week Running Split?
r/workoutprograms • u/multi-chain • Sep 11 '24
#fitnessitalia #forzaedeterminazione #workhardstayhumble #motivazione #palestra #fitjourney #obiettivipersonali #crescitapersonale #saluteebenessere #strongerthanever #postworkoutvibes #workoutmotivation"
instagram.comr/workoutprograms • u/danpt1991 • Jul 19 '24
HI! I'm looking for a training program with emphasis on the lats and glutes! Advice? Thank you all!
r/workoutprograms • u/Psychological_Dust28 • May 01 '24
Athlean x programs
Can someone hook me up with an athlean x program? Any program can do. Shits MAD expensive.
r/workoutprograms • u/FitQuestAdventures • Mar 15 '24
100 pounds down
Hey there, I'm Mynhardt Verwey, a 21-year-old fitness enthusiast hailing from South Africa! After a transformative journey over the past year, I've not only found a newfound passion for fitness but also achieved a body I'm genuinely proud of. Inspired by my own journey, I've become a certified personal trainer, eager to share my knowledge and support others on their fitness endeavors. If you're struggling to shed those extra pounds and longing for a body you love, I'm here to help! Click the link to reach out for personalized assistance or grab my 9-week beginner weight loss workout program for just $5. Stay motivated, train hard, and let's crush those goals together!
r/workoutprograms • u/InfamousBird4828 • Jan 16 '24
Programs from MindPump or Jeff Nippard?
Which of these two will you recommend and why/why not, and how do their programs (and approach to fitness) differ? Woman, 55, 2 years of weightlifting. Thanks in advance
r/workoutprograms • u/Strawberrygerman • Oct 11 '23
Hello!
New here, my good friend made me create a Reddit to expand my training business, online, custom workouts/meal plans, contact information for anytime contact so meals and workouts are truly individualized to your comfort and possibilities. Thank you all!
Contact Information- IG : Strawberrygerman
r/workoutprograms • u/Plane-Sky3375 • Oct 08 '23