After a summer of enjoying all the good food, drinks, and late nights, I decided to focus on finding a better balance.

Four months of showing up for myself, getting back into consistent workouts, and remembering that enjoying life and taking care of yourself don’t have to be mutually exclusive.

Still enjoying cocktails and cheeseburgers, just finding a balance that works for me. More walking, more protein, and fewer midnight snacks. ;)

I've been at this for almost 2 months and have seen some results, although I'm impatient and am wanting quicker results. I'm working out from home using bodyweight and dumbbells. I'm running at a 200-500 calorie deficit and am currently at 235LBS, losing fat and gaining muscle. Anything I can do to improve would be greatly appreciated.

The 4-Day Upper/Lower Dumbbell Routine

# Day 1: Upper Body A (Focus: Horizontal Push & Pull)

* **Dumbbell Floor Press or Push-ups:** 3 sets of 8–12 reps (Chest, triceps)

* **Dumbbell Bent-Over Rows:** 3 sets of 8–12 reps (Mid-back, lats)

* **Dumbbell Overhead Shoulder Press:** 3 sets of 8–10 reps (Shoulders)

* **Dumbbell Bicep Curls:** 3 sets of 10–15 reps (Biceps)

* **Dumbbell Overhead Tricep Extensions:** 3 sets of 10–15 reps (Triceps)

# Day 2: Lower Body A (Focus: Quads & Glutes)

* **Dumbbell Goblet Squats:** 3 sets of 8–12 reps (Quads, glutes)

* **Dumbbell Romanian Deadlifts (RDLs):** 3 sets of 8–12 reps (Hamstrings, glutes)

* **Dumbbell Bulgarian Split Squats (or Reverse Lunges):** 3 sets of 8–10 reps per leg (Unilateral leg growth)

* **Standing Calf Raises (holding dumbbells for extra load):** 3 sets of 15 reps (Calves)

* **Weighted Floor Crunches / Russian Twists:** 3 sets of 15 reps (Core)

# Day 3: Rest / Active Recovery

* Take a day off from lifting. Go for a walk or do light mobility work to keep your step count up, which aids fat loss.

# Day 4: Upper Body B (Focus: Vertical Push & Pull)

* **Dumbbell Arnold Press or Seated Shoulder Press:** 3 sets of 8–12 reps (Shoulders)

* **Single-Arm Dumbbell Row:** 3 sets of 8–12 reps per side (Back thickness)

* **Decline/Push-up variation (Feet elevated if possible):** 3 sets of max reps (Upper chest/shoulders)

* **Dumbbell Lateral Raises:** 3 sets of 12–15 reps (Side delts for that wide-shoulder "jacked" look)

* **Hammer Curls:** 3 sets of 10–12 reps (Biceps/forearms)

# Day 5: Lower Body B (Focus: Posterior Chain & Depth)

* **Dumbbell Sumo Squats (holding a heavy dumbbell vertically):** 3 sets of 8–12 reps (Quads, inner thighs, glutes)

* **Single-Leg Romanian Deadlifts (with or without dumbbells):** 3 sets of 8 reps per leg (Hamstrings and balance)

* **Dumbbell Goblet Reverse Lunges:** 3 sets of 10 reps per leg

* **Glute Bridges (Dumbbell across hips):** 3 sets of 15 reps (Glute isolation)

* **Plank Holds:** 3 sets of 45-second holds (Deep core stability)

# Days 6 & 7: Rest & Recovery

* Rest completely or engage in light physical activity. Muscle grows during rest, especially when you are running a calorie deficit.

Hi all. Newbie here

I'll paste my regime in here to get some advice. I go to the gym 5 days a week but only spend time on the weights three times (Monday, Tuesday, Thurs) as I do HIIT on Wed and Thur. I had been but doing HIIT until about 4 weeks ago when I started braving weights and lifting etc so I'm very much new to this

I enjoy both aspects of the gym, enjoying weights more than I thought I would. But I also enjoy the social aspect of my HIIT classes, and the idea that I'm keeping my conditioning/cardio up. However I've heard that HIIT classes or too much cardio to hurt muscle gain? Which is my main goal atm as I'm a bit lean

Anyway, any advice would be appreciated

Oh also one more thing! My lower back aches a little the day or two after I do those RDLs. Though I don't feel any twinging or anything at the time. Is it due to bad form and should I lower the weight?

Cheers!

My regime with some latest weights I've progressed to ( in kgs btw)

Monday

Lever Seated Leg Press: 106.25 × 9 (4 sets)

Romanian Deadlift: 80 × 12 (3 sets)

Lever Chest Press: 46.25 × 12 (3 sets)

Lever Shoulder Press: 20 × 12 (3 sets)

Lateral Raise: 7 × 20 (4 sets tho only the first hits 20!)

Lever Seated Fly: 46.25 × 12 (3 sets)

Tuesday

Assisted Pull-up: 16.25 × 12 (3 sets; this is the assistance weight)

Incline Row: 18 × 12 (3 sets)

Lever Seated Reverse Fly: 42 × 12 (3 sets)

Biceps Curl: 17.5 × 16 (3 sets)

Triceps Pushdown: 24.5 × 10 (3 sets)

Lever Standing Calf Raise: 75 × 12 (3 sets)

Thursday

Lever Squat: 91.25 × 12 (3 sets)

Lever Kneeling Leg Curl: 27.5 × 12 (6 sets)

Incline Bench Press: 16 × 12 (3 sets)

Low Seated Row: 61 × 12 (3 sets)

Assisted Triceps Dip: 12.5 × 12 (3 sets; assistance weight)

Hammer Curl: 12 × 12 (3 sets)

In the foreseeable future I’m stuck with a 3-4 times per week training day and those can be somewhat irregular, eg some week 3 in a row some EOD etc.

I’m looking for help to structure an upper body focus split with as much less overlap as possible.

Currently on a torso/limbs split but recovery has been an issue.

I was thinking on a PPL split as I did some random sessions and apart from DOMS I was ok the rest of the days but am concerned about the frequency and volume.
If I hit eg the same 10 sets in a given push day will it be “enough” until next weeks session?

Please do not recommend full body is of the table as it leaves me wrecked for days and as this is my new reality just to “this” until it passes it is not an option.

So I used to be able to squat my body weight but I haven’t done a leg workout in about 2 years.

Squats have also always hurt my back but I really want to get strong legs.

Does anyone have a leg workout they could share that does not include squat.

Also I did a leg workout today and could barely do body weight squats for 4x12. How long until I start to get my strength back.

Im not sure where to post but if I do chest press or even just the motion of that with my bare hands. The part I circled cramps up. And I have to stop immediately, only lasts few seconds after stopping the motion. Its the actual muscle in the side of my chest (the gap part) when u push your arms forward to tense chest, it cramps up bad. Anything i can do?

Hello i would like your advice, i get some answer or exercice but l will try to find a good physioterapist but is not easy. Im doing currently kettlebell training ( dfw remix) and body weight, i notice that i have a bit uneven shoulder. Somethime i feel pain in my neck but it start to be better when im doing often stretching ( full body stretching). I dont feel any problem or pain but still maybe i need to take care of this problem ?​

Thank!

This is just a post to vent and to see other people's thoughts on this design. I know that with some exercises it just feels awkward at the start and feels better when you get used to it, but I draw the line with this specific hack squat machine design.

I think it might be a few things (1) the fact that the support is on your lower back and not your shoulders, makes me want to lean forward unnecessarily (2) there seems to be a misalignment between the downward force of the weight and the direction of leg force that just feels weird.

Am I the only one who hates this machine? I'd rather do literally ANY other leg press pattern. It's also a shame because I've tried other hack squat machines in other gyms and they're hard but satisfying, but this is all that my main gym has unfortunately.

Edit: another thing about the discrepancy between lines of force: I feel like by the time I'm at the bottom, I'm essentially pushing horizontally, as opposed to up along the bar, which just feels wrong

I'm a conscript in the Swedish Army and just got home after our first week in the field. It was nlt particularily harsh physically, mostly mentally with shitty, cold, muddy and rainy weather and some light ruck marching and trench digging. I also have pretty bad abrasions on my feet, so no running.

Now I haven't had any proper challenging exercise for quite a few weeks now, since it's mostly been doing just a few pushups and bodyweight squats for "strength training" so far, which is far too easy for me as I can easily do 110 kg bench press, 150 kg squats and 200 kg deadlifts in the gym. And I'm really missing the gym.

I know I can't do some huge mega workout and be completely wrecked for line up next week, but I'd really appreciate if I could get some tips and tricks for a home workout with minimal equipment, for example examples of exercises. I've pretty much never really done home workouts and mostly just been going to the gym, but my membership is paused for the time being.

The equipment I have is the following:

One 10 kg and one 15 kg weight and a weight belt for pull ups

Pullup bar (max load is 120 kg)

One pair of 9 kg dumbbells

One 32 kg kettlebell

Ab wheel

A pair of small parallell bars for pushups

Stats:

M21 185cm 78 kg

Can do roughly 18 bodyweight pullups and 30 bodyweight dips consecutively.

Any exercise ideas or routines would be helpful. Thanks in advance.

Hi!!!! I’ve (30f) been hitting the gym with with same routine for about a year now and it’s truly my first time doing any kind of weight training. I’m happy with the progress I’ve made, but I’m feeling a few things: (1) glutes/legs seem to have stalled and (2) mid/low back feels imbalanced with upper.

Again, I am SO happy with the progress I’ve made. I finally have definition, I’ve lost 15 pounds, and I feel good about myself. But do you have tips on how to improve my routine? Any and all advice is welcome. Thank you!!

Routine:
PPL split. I go 3-5 days a week. When I can make it 4 days, I’ll throw in an Ab/cardio day (cable crunches, decline crunches, standing db side bend). If I go 5 days I throw in a second leg day. I know it’s unconventional, but I want a juicy caboosey!!

I finish every day with cardio - usually an incline walk. Sometimes I finish my pull days with a row ladder circuit if I have enough energy.

Leg Day 1 (most frequent)
3x8 hip thrust
3x8 db rdls (can sub for single leg kickback rdls)
4x8 sumo squats
3x8 back extensions (holding weight)

Leg Day 2
3x8 hip thrust
3x10-12 landmines
3x8 Kickback machine OR single leg press (glute focus)
3x8 back extensions (holding weight)

**note that I can’t do back squats because of an existing back injury

Pull day
Start with pull-up circuit (see how many unassisted ones I can do, then a few banded pull-ups, dead hangs, I kinda just vibe with all of this)
3x8 lat pull down
3x8 seated row (https://www.tiktok.com/t/ZP8TjLRqU/)
3x8 EZ bar bicep curl
3x8 db hammer curl
3x8 [per arm] single arm reverse delt fly (https://www.tiktok.com/t/ZP8T2toTa/)
3x8 [per arm] high low single arm cable row. If using right arm, left foot should be planted foot.  (https://www.youtube.com/watch?v=4QDCC2gU5_E)
*cardio is row machine (https://www.tiktok.com/t/ZP8T2G4FL/)

Push day
3x8 dumbell chest press with incline (lowest amt)
3x8 seated dumbells shoulder press
3x8 chest fly machine
3x8 lateral raise
3x8 skull crushers

I’m just looking for critiques and feedback to improve my routine. some things worth noting about me/why the routine is structured as it is:

I am not a bodybuilder, top athlete, etc. I’m not willing to count every calorie, although I typically eat healthier.

I am not willing to wake up and lift before work.

My routine needs to be flexible because I lift after work and sometimes need to work late or things come up (flexible meaning I can push a workout to the next day without screwing up the rest of the week).

I only have access to a gym during the week, Monday-Friday, so I need a routine that affords me flexibility and enough rest within this constraint.

I lost number of sets. reps range depending on weighted and i’m mostly concerned with sets as far as the feedback goes. rep ranges are from 3-12 depending on weighted.

My workout (this is the ideal breakdown):

Monday - upper body supersets
bench press/pullups 3 sets
flies/pendley rows 3 sets
lateral raises/upright rows 3 sets
bicep curl/skullcrusher 2-3 sets
hammer curl/tri push downs 2-3 sets
core

tuesday - legs
squat 3 sets
rdl 3 sets
trap bar deadlift 3 sets
quad extensions 3 sets
hamstring curl 3 sets

wednesday - rest
thursday - rest

friday - upper body supersets

bench press/pullups 3 sets (bench will be replaced with incline press but due to some shitty member shenanigans, heavier dumbbells are not available at the moment. i hate the bar for incline).
military press/seated row (close grip) 3 sets
dips/face pulls 3 sets
ez bar curl/narrow grip bench 2-3 sets
bicep curl/tri pushdown 3 sets
core

saturday-run about 3 miles
sunday - off

A note on legs: this is once. a week for flexibility in the routine and so i can rest enough to feel good when I run…i’d prefer not to run on sore legs but maybe im just a pussy.

would
love to hear your constructive criticism—is this enough volume? enough rest?

BTW i’m 34m about 155-160lbs. i stretch a lot after each workout and run.

Basically I’m aiming to look more masculine with broader shoulders and stuff

(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

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!

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

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.

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!