I’m currently 6.2 85kg I’m 18 and want to lean down. I want to look and feel good. Any tips?

He was reportedly around 220-230 lbs at 6'3". Is this a realistic goal physique?

Hey everyone,

I’m feeling a bit lost trying to find the best workout routine and could really use some advice. I’m a beginner (Male, 171 cm, 71 kg) and after doing some research, I really like the structure of a 5-day PPLUL (Push/Pull/Legs/Upper/Lower) split.

The issue is that I’m working out from my home gym, so my equipment is strictly limited to:

• Dumbbells
• A barbell
• A bench

I’ve tried a few different routines I found online and via fitness apps, but honestly, some of the workouts just feel a bit weird to me.

Could someone recommend a solid, straightforward PPLUL program tailored for a beginner with this setup? My main priorities for growth right now are my chest, arms, and legs.

Any advice, specific routines, or links would be hugely appreciated. Thanks in advance!

Stop turning your seated rows into a full-body exercise.

If your chest is coming off the pad and you’re throwing your torso backwards with every rep, you’re using momentum instead of keeping the emphasis on your back.

Sit your hips slightly further back and drive your chest firmly into the pad. Keep it there throughout the set.

Let your elbows and shoulder blades do the work, not your lower back.

Control the weight. Train the muscles you’re actually trying to train.

These screenshots include:

My diet, daily calories (protein 145g daily), workout routine, frequency.

I’m 5’10 and weight 10stone 5.5pounds.

I’m also going to do a 2 mile run a week.

My goal is to gain weight through muscle gain alone.

Please help me fix anything with my diet and routine. I need a routine which with consistency and hard work will give me muscles.

Is is enough calories (or too many) for my weight?
Is the volume of my routine good?
Will I actually gain muscle doing this consistently?

Fed up with doing workouts and seeing no muscle gain.

For context I've been working out 4-5 days a week on a Back/Bi, Chest Tri, Legs, Repeat, split. I dont count calories, but I've been cutting back on my sugar intake and drinking a lot more water (im kind of addicted to gatorade zero and propel).

For more physical stats, im 5'11 male and 197-200lbs. I've been working out off and on (usually more off than on) for like 2 years now but I've been pretty consistent since late August. I've also moved my working weight from 60-80lbs to 90-120lbs depending on what I'm doing. The exception to this is leg day with my current leg press pr sitting somewhere around 400lbs.

All that to say, I have the routines and most of the discipline, but I'm not seeing crazy results. I'm not expecting to wake up shredded or anything but I feel like you cant even tell I work out by looking at me.

How long do you think its going to take to get noticable muscle definition? I only really see it in my arms and legs, and that might just be the separation of muscle and bone.

I've attached a reference photo from a few weeks ago for a better visual. Please ignore the bad lighting.

I weighed 283 in 2024 and have worked my way down to 178. Im super proud of how far I’ve come and it’s nice seeing gains. My main sport is climbing and do that twice a week, as well as two gym days. I recently started adding lifting into my routine to bridge the V3-V4 gap. I’ve been lifting consistently for just over a month now, but have been climbing twice weekly for six months.

I’m seeing the loose skin from being over 280 now and I’m really not liking that, but I guess it’s better than the alternative. Kinda frustrating how I could have great physique if I didn’t have it

When executing a pre programmed routine do you not get lost(loosing count) which rep or which set are you ?

If yes how do you do to solve this ?