Gymcels please help

[franeisaisinltnhell]

I haven’t ever worked out cause it hurts and I just fucking hate it but I’ve came to a point in my life where I need some muscle and a better frame. Can any gymcels give me the best guide/split to gain muscle optimally and doesn’t require too much gym time.

 

[copingmaxnt]

I haven’t ever worked out cause it hurts and I just fucking hate it but I’ve came to a point in my life where I need some muscle and a better frame. Can any gymcels give me the best guide/split to gain muscle optimally and doesn’t require too much gym time.

Upper Lower split 4 days a week is good

 

[franeisaisinltnhell]

Upper Lower split 4 days a week is good

Can you do me a favor and tell me what excercises and days that looks like, I searched that up and a lot of different shit shows up

 

[copingmaxnt]

ULRULRR

Mon-Sun
R means rest.

For upper, i start with incline smith bench,lat pull down, smith shoulder press, T bar rows, Pec Fly Dec, Rear Delts Fly, cable lateral raises, tricep pushdown and supported dumbbell bicep curls

For lower, barbell squats, sldl, leg curls, leg extension, calves and hips

Every workout i do one set warm up then one set heavy 6-8 rapes 0 rir