Gym routine

[ad5m]

i started gym again recently mycoach told me to use this routine in gym:


idk how many timed to lift and if this is a good routine and how long should i stay on this routine for he said 1 month but idk i weigh 76kgs 175 w shoes and male

 

[Mazilias]

i started gym again recently mycoach told me to use this routine in gym:


idk how many timed to lift and if this is a good routine and how long should i stay on this routine for he said 1 month but idk i weigh 76kgs 175 w shoes and male

fuck so many

 

[ad5m]

whats should i do i need routine

 

[burnerzz7]

i’d start looking into some science based lifting stuff on tiktok, you can find a lot of very informative stuff on what the most optimal splits, rep ranges, exercises to do, etc

 

[JaqueS]

Definitely look into dudes like Jeff Nippard, great gym content.

A good place to start is PPL split if you only gym 3 days or PPLUL if you gym 5 days.

If you look those up youll find some pretty good routines to start. As you go to the gym more and try different exercises you can tweak the routines to be as you like.

Just make sure you are pushing hard and going till failure.

 

[foidgraper67420]

just do a ppl X UL best split no need for other bs and do exercises that u find fun and target that specific muscle group

 

[ad5m]

i

i’d start looking into some science based lifting stuff on tiktok, you can find a lot of very informative stuff on what the most optimal splits, rep ranges, exercises to do, etc

Definitely look into dudes like Jeff Nippard, great gym content.

A good place to start is PPL split if you only gym 3 days or PPLUL if you gym 5 days.

If you look those up youll find some pretty good routines to start. As you go to the gym more and try different exercises you can tweak the routines to be as you like.

Just make sure you are pushing hard and going till failure.

what about mine the one i showed can i do that one for one month

 

[ad5m]

i st

just do a ppl X UL best split no need for other bs and do exercises that u find fun and target that specific muscle group

WTF IS A POL X UL AND IDK WHATS A SPLIT

 

[ad5m]

i’d start looking into some science based lifting stuff on tiktok, you can find a lot of very informative stuff on what the most optimal splits, rep ranges, exercises to do, etc

i rlly dont understand shit bro like whats splits n stuff

 

[JaqueS]

i rlly dont understand shit bro like whats splits n stuff

Ill explain brah

 

[foidgraper67420]

i st

WTF IS A POL X UL AND IDK WHATS A SPLIT

push, pull, legs x Upper , Lower. A gym split is just how u schedule ur workout what u do on what days. So a ppl x UL u would be
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps, Rear Delts)
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Day 4: Upper Every upper body muscles
Day 5: Lower Every lower body muscles
also do NOT do 5 consecutive days, i do ppl rest ul.

 

[JaqueS]

A split would be what exercises you on what days

e.g. PPL is Push, Pull, Legs

On Push you do things like bench press, shoulder press. On pull you do things like curls and lat pulldown or rows. Legs is Legs.

UL refers to Upper and Lower. So Upper body and Lower body.

By using a split and not just doing full body everyday you give your muscle groups optimal rest.

PPLUL is a great split as each muscle group gets atleast a day of rest and each muscle group is hit 2x per week allowing good growth.

 

[ad5m]

push, pull, legs x Upper , Lower. A gym split is just how u schedule ur workout what u do on what days. So a ppl x UL u would be
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps, Rear Delts)
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Day 4: Upper Every upper body muscles
Day 5: Lower Every lower body muscles
also do NOT do 5 consecutive days, i do ppl rest ul.

thak u so much can u give me a routine to use for this month or 2-3 months whats ulim dumb asf

 

[JaqueS]

The routine you sent in is okay if you can only go to the gym 2 days per week.

Try go at least 3 days a week and find a standard PPL routine. If you can do 5 then find a PPLUL routine online.


A routine Id like is:

Workout 1 – Push​

Bench Press
Seated Dumbbell Shoulder Press
Incline Dumbbell Press
Side Lateral Raises
Triceps Pressdowns
Overhead Triceps Extension

Workout 2 – Pull​

Bent-over Row
Pull Ups
Barbell Shrugs
Face Pulls
Barbell Curl
Dumbbell Hammer Curl

Workout 3 – Legs/Abs​

Squats
Romanian Deadlifts
Leg Press
Leg Curl
Calf Raise
Hanging Leg Raise

Upper
Pull Up
Incline Bench Press (Dumbbell)
Straight Arm Lat Pulldown (Cable)
Seated Shoulder Press (Machine) –
Push Up

Lower
Leg Press (Machine)
Romanian Deadlift (Barbell)
Leg Extension (Machine)
Seated Calf Raise
Cable Crunch

A lot of people will say its a shit routine or have things they dont like, everyone is different. Find what you like and try different exercises you see online.

 

[saiem]

i started gym again recently mycoach told me to use this routine in gym:


idk how many timed to lift and if this is a good routine and how long should i stay on this routine for he said 1 month but idk i weigh 76kgs 175 w shoes and male

dumbbell flys and bench press are redundant, so are leg raises and crunches (unless you want to train hip flexors) and tricep extensions and overhead extensions may also be; same thing in day 2 with barbell squat and leg press, there are also way too many curling variants( you only need one).

 

[ad5m]

your

The routine you sent in is okay if you can only go to the gym 2 days per week.

Try go at least 3 days a week and find a standard PPL routine. If you can do 5 then find a PPLUL routine online.


A routine Id like is:

Workout 1 – Push​

Bench Press
Seated Dumbbell Shoulder Press
Incline Dumbbell Press
Side Lateral Raises
Triceps Pressdowns
Overhead Triceps Extension

Workout 2 – Pull​

Bent-over Row
Pull Ups
Barbell Shrugs
Face Pulls
Barbell Curl
Dumbbell Hammer Curl

Workout 3 – Legs/Abs​

Squats
Romanian Deadlifts
Leg Press
Leg Curl
Calf Raise
Hanging Leg Raise

Upper
Pull Up
Incline Bench Press (Dumbbell)
Straight Arm Lat Pulldown (Cable)
Seated Shoulder Press (Machine) –
Push Up

Lower
Leg Press (Machine)
Romanian Deadlift (Barbell)
Leg Extension (Machine)
Seated Calf Raise
Cable Crunch

A lot of people will say its a shit routine or have things they dont like, everyone is different. Find what you like and try different exercises you see onlinee goated

The routine you sent in is okay if you can only go to the gym 2 days per week.

Try go at least 3 days a week and find a standard PPL routine. If you can do 5 then find a PPLUL routine online.


A routine Id like is:

Workout 1 – Push​

Bench Press
Seated Dumbbell Shoulder Press
Incline Dumbbell Press
Side Lateral Raises
Triceps Pressdowns
Overhead Triceps Extension

Workout 2 – Pull​

Bent-over Row
Pull Ups
Barbell Shrugs
Face Pulls
Barbell Curl
Dumbbell Hammer Curl

Workout 3 – Legs/Abs​

Squats
Romanian Deadlifts
Leg Press
Leg Curl
Calf Raise
Hanging Leg Raise

Upper
Pull Up
Incline Bench Press (Dumbbell)
Straight Arm Lat Pulldown (Cable)
Seated Shoulder Press (Machine) –
Push Up

Lower
Leg Press (Machine)
Romanian Deadlift (Barbell)
Leg Extension (Machine)
Seated Calf Raise
Cable Crunch

A lot of people will say its a shit routine or have things they dont like, everyone is different. Find what you like and try different exercises you see online.

youre goated, i go 5-6days a week and i do 10k steps minimum but mostly over 15k

 

[imjustcookedfr]

i started gym again recently mycoach told me to use this routine in gym:


idk how many timed to lift and if this is a good routine and how long should i stay on this routine for he said 1 month but idk i weigh 76kgs 175 w shoes and male

Shit do ppl or pplul basically chest, triceps, shoulders then back, biceps, forearms then legs and core

 

[saiem]

i

i started gym again recently mycoach told me to use this routine in gym:


idk how many timed to lift and if this is a good routine and how long should i stay on this routine for he said 1 month but idk i weigh 76kgs 175 w shoes and male

If I had to suggest a routine to you I would do it differently than the other guy in this thread, but both are valiable options. Depending on how much time you’re willing to spend at the gym and how many days a week you could do an upper/lower everyday or a full body every other day. For the upper lower routine it would be structured like this: Upper:
lat pulldown
kelso shrugs
back row
bench press/fly
incline press elbows tucked in
tricep extensions
lat raise
shoulder press
preacher curl
ab crunch
Lower:
leg press
leg extension
hamstring curl
Straight legged deadlift
hip thrust
calf raise
adductors

if you wanted to do full body you would just merge the two workouts in a single session, the number of sets are purely dependent on how much time you have and if you can recover from them well, experiment a little and see what number of sets suits you best. All exercises performed to failure in the 5-8 reps range

 

[saiem]

i started gym again recently mycoach told me to use this routine in gym:


idk how many timed to lift and if this is a good routine and how long should i stay on this routine for he said 1 month but idk i weigh 76kgs 175 w shoes and male

I think the routine I suggested is better for a beginner since you can truly learn how to perform exercises by repeating them and without changing them every session, but you do you

 

[ad5m]

dumbbell flys and bench press are redundant, so are leg raises and crunches (unless you want to train hip flexors) and tricep extensions and overhead extensions may also be; same thing in day 2 with barbell squat and leg press, there are also way too many curling variants( you only need one).

i g

i

If I had to suggest a routine to you I would do it differently than the other guy in this thread, but both are valiable options. Depending on how much time you’re willing to spend at the gym and how many days a week you could do an upper/lower everyday or a full body every other day. For the upper lower routine it would be structured like this: Upper:
lat pulldown
kelso shrugs
back row
bench press/fly
incline press elbows tucked in
tricep extensions
lat raise
shoulder press
preacher curl
ab crunch
Lower:
leg press
leg extension
hamstring curl
Straight legged deadlift
hip thrust
calf raise
adductors

if you wanted to do full body you would just merge the two workouts in a single session, the number of sets are purely dependent on how much time you have and if you can recover from them well, experiment a little and see what number of sets suits you best. All exercises performed to failure in the 5-8 reps ra

 

[ad5m]

i go to gym 6 days a week

 

[saiem]

i go to gym 6 days a week

then the upper lower routine I suggested is probably best for you

 

[ad5m]

wha

i

If I had to suggest a routine to you I would do it differently than the other guy in this thread, but both are valiable options. Depending on how much time you’re willing to spend at the gym and how many days a week you could do an upper/lower everyday or a full body every other day. For the upper lower routine it would be structured like this: Upper:
lat pulldown
kelso shrugs
back row
bench press/fly
incline press elbows tucked in
tricep extensions
lat raise
shoulder press
preacher curl
ab crunch
Lower:
leg press
leg extension
hamstring curl
Straight legged deadlift
hip thrust
calf raise
adductors

if you wanted to do full body you would just merge the two workouts in a single session, the number of sets are purely dependent on how much time you have and if you can recover from them well, experiment a little and see what number of sets suits you best. All exercises performed to failure in the 5-8 reps ran

If I had to suggest a routine to you I would do it differently than the other guy in this thread, but both are valiable options. Depending on how much time you’re willing to spend at the gym and how many days a week you could do an upper/lower everyday or a full body every other day. For the upper lower routine it would be structured like this: Upper:
lat pulldown
kelso shrugs
back row
bench press/fly
incline press elbows tucked in
tricep extensions
lat raise
shoulder press
preacher curl
ab crunch
Lower:
leg press
leg extension
hamstring curl
Straight legged deadlift
hip thrust
calf raise
adductors

if you wanted to do full body you would just merge the two workouts in a single session, the number of sets are purely dependent on how much time you have and if you can recover from them well, experiment a little and see what number of sets suits you best. All exercises performed to failure in the 5-8 reps range

i dont understand this one so well what if i js do the other one

 

[ad5m]

then the upper lower routine I suggested is probably best for you

can u send it like more obvious or turn it into a pic

 

[ltnpsycho]

i started gym again recently mycoach told me to use this routine in gym:


idk how many timed to lift and if this is a good routine and how long should i stay on this routine for he said 1 month but idk i weigh 76kgs 175 w shoes and male

start looking at science based lifting content on tiktok and do a split like ppl x ul

 

[ad5m]

start looking at science based lifting content on tiktok and do a split like ppl x u

 

[saiem]

can u send it like more obvious or turn it into a pic

 

[ltnpsycho]

View attachment 5151405

thats a good gym routine

 

[ad5m]

View attachment 5151405

so i have to lift twice a week?

 

[ad5m]

thats a good gym routine

what about this one

 

[ltnpsycho]

what about this one

yes do that and on push do the exercises that hit your chest tri and shoulders and so on

 

[foidgraper67420]

thak u so much can u give me a routine to use for this month or 2-3 months whats ulim dumb asf

i gave u the split but if u mean routine as in exercises then thats completely preference it relies on a bunch of factors: "do i have fun doing this exercise", "can i do this exercise in my gym" " does my gym have the necessary equipment for the exercise".

all that said heres mine

chest:
incline smith machine press 3x 6-8
plate loaded chest press 3x 8-10
machine pec deck 2x 12-15
shoulders:
dumbell lateral raises 3x 8-10
Cable Lateral Raise – 3 × 15–20
triceps:
tricep pushdowns 3x 10-12
Overhead Cable Triceps Extension3x 8-12
back:
wide grip lat pulldown 3x 8-12
meadows row 3x 6-10
chest supported row 3x 10-12
cable rows 3x 8-12
biceps:
db preacher curls 3x 10-15
bayasian curls 2x 10-12
chin ups 2x 15-25
rear delts:
side reverse pec deck 3x 10-12
rope face pulling 3x 8-12
quads:
barbell back squat 3x 6-10
hack squat 3x 10-12
leg extension 3x 12-15
bulgarian split squat 2x 10-12
hamstrings:
Romanian Deadlift 2 or 3x 6-8
Seated Leg Curl 3x 10-12
glutes:
machine hip abduction 3x 10-12
walking lunges 3x 10-12 steps
calves:
standing clave raises 3x 12-15

 

[ad5m]

thankuu

i gave u the split but if u mean routine as in exercises then thats completely preference it relies on a bunch of factors: "do i have fun doing this exercise", "can i do this exercise in my gym" " does my gym have the necessary equipment for the exercise".

all that said heres mine

chest:
incline smith machine press 3x 6-8
plate loaded chest press 3x 8-10
machine pec deck 2x 12-15
shoulders:
dumbell lateral raises 3x 8-10
Cable Lateral Raise – 3 × 15–20
triceps:
tricep pushdowns 3x 10-12
Overhead Cable Triceps Extension3x 8-12
back:
wide grip lat pulldown 3x 8-12
meadows row 3x 6-10
chest supported row 3x 10-12
cable rows 3x 8-12
biceps:
db preacher curls 3x 10-15
bayasian curls 2x 10-12
chin ups 2x 15-25
rear delts:
side reverse pec deck 3x 10-12
rope face pulling 3x 8-12
quads:
barbell back squat 3x 6-10
hack squat 3x 10-12
leg extension 3x 12-15
bulgarian split squat 2x 10-12
hamstrings:
Romanian Deadlift 2 or 3x 6-8
Seated Leg Curl 3x 10-12
glutes:
machine hip abduction 3x 10-12
walking lunges 3x 10-12 steps
calves:
standing clave raises 3x 12-15

 

[foidgraper67420]

thankuu

np keep up the effort also don't forget at the end of each session to walk for 15-30 mins

 

[saiem]

so i have to lift twice a week?

no, 6 days a week if possible

 

[ad5m]

no, 6 days a week if possible

but the course u sent routine is two days i think

 

[ad5m]

i do

np keep up the effort also don't forget at the end of each session to walk for 15-30 mins

 

[foidgraper67420]

no, 6 days a week if possible

not always 6 days some ppl need 1 day rest some need 2 the best especially for a bigginer who didn't even know what a split was 4-5 is the best not 6

 

[saiem]

not always 6 days some ppl need 1 day rest some need 2 the best especially for a bigginer who didn't even know what a split was 4-5 is the best not 6

you have no clue what you’re talking about and don’t understand the mechanisms behind muscle growth

 

[saiem]

but the course u sent routine is two days i think

and you repeat 3x a week

 

[Buddyboyo2]

I recomend training biceps on chest day and triceps on back day

 

[foidgraper67420]

you have no clue what you’re talking about and don’t understand the mechanisms behind muscle growth

u fucking retard multiple professional bodybuilders have said this tom platz tried 6 days a weekw ith arnold and got small it all depends on ur genetics and how well ur body recovers. Stop spreading misinformation if u don't know what ur talking about

 

[foidgraper67420]

I recomend training biceps on chest day and triceps on back day

this is only good once u have spent atleast 3 months in the gym. when u first start even after one exercise u will feel tired no point in maximizing energy this early on. Ur advice would be good if he wasn't a bigginer

 

[foidgraper67420]

you have no clue what you’re talking about and don’t understand the mechanisms behind muscle growth

Also MRV is dif for every human. Do your research before talking iqlet

 

[tru3manlet]

stressing your body nice one

 

[saiem]

u fucking retard multiple professional bodybuilders have said this tom platz tried 6 days a weekw ith arnold and got small it all depends on ur genetics and how well ur body recovers. Stop spreading misinformation if u don't know what ur talking about

appeal to authority, speak to me when you have studied the mechanisms of muscle growth. If I were to ask you why 5x a week is better than 6 you couldn’t give me an answer cause you base your whole training philosophy on other, brainless iqlet

 

[stigmaboy]

>legs
jesus fucking christ i can't believe its 2026 and people still doing legs. suit yourself niggers if u wanna be chunky, more women for me

 

[combatingNorwooding]

i started gym again recently mycoach told me to use this routine in gym:


idk how many timed to lift and if this is a good routine and how long should i stay on this routine for he said 1 month but idk i weigh 76kgs 175 w shoes and male

How many times are you doing each workout here in a week?

Also wdym he said you are gonna do this program for 1 month?

 

[combatingNorwooding]

>legs
jesus fucking christ i can't believe its 2026 and people still doing legs. suit yourself niggers if u wanna be chunky, more women for me

you can just get into a more minimalist approach and they will grow adequately, skinny legs and big upper body looks disgusting

 

[foidgraper67420]

appeal to authority, speak to me when you have studied the mechanisms of muscle growth. If I were to ask you why 5x a week is better than 6 you couldn’t give me an answer cause you base your whole training philosophy on other, brainless iqlet

MRV exists for a reason u inbred twat every persons MRV is dif. i never said 5 days a week is better than 6 it all depends on the person. if u have low MRV then 4-5 times is better than 6 cuz u heal slower. if u have high mrv u can train 6 times a week i even gave u evidence u just run ur mouth on shit that u have no knowlede on. The "mechanisms of muscle growth" aren't the only factor for muscle growth. 2x frequency is the best for muscle growth u can do that in 5 or 6 days. UL x ppl 5 day 2x frequency and ppl 6 day 2x or UL 6day.