Help fix my training plan

[Cyframe]

I've never seriously worked out before.

I want to get a decent amount of muscle and LARP that I do not work out, in order to fraud genes.

This is calisthenics based. I'm only focusing on frame and some other muscle groups. I am avoiding traps.

Day 1 & 4: Push (Chest/Shoulders)​

1. Wide-Grip Push-Ups (4x10–15)
   • Hands wider than shoulder-width to emphasize chest and anterior delts.
   • Elevate feet for progression.
2. Pike Push-Ups (3x8–12)
   • Targets shoulders (like an overhead press). Form a "V" shape with hips high.
3. Archer Push-Ups (3x6–8/side)
   • Unilateral overload for chest and shoulder growth.
4. Dips (3x10–15)
   • Use parallel bars or sturdy chairs. Lean forward slightly to emphasize chest.
5. Lateral Raise Hold (3x20–30 seconds)
   • Lie on your side, lift top leg for resistance to mimic lateral raises (targets medial delts).

Core Work (3x circuits):

• Dragon Flags (3x8–12) or Hanging Leg Raises (3x10–15)
• Plank to Push-Up (3x10–12/side)

Day 2 & 5: Pull (Back)​

1. Wide-Grip Pull-Ups (4x6–10)
   • Focus on pulling with your elbows to engage lats (avoid shrugging traps).
   • Use a resistance band for assistance if needed.
2. Bodyweight Rows (3x10–15)
   • Use a sturdy table, rings, or a bar set at hip height. Keep body straight.
3. Reverse Snow Angels (3x12–15)
   • Lie face-down, arms extended overhead. Lift arms and squeeze shoulder blades (targets upper back).
4. Superman Pulls (3x10–12)
   • Lie face-down, arms extended. Pull elbows back (like a row) to engage mid-back.
5. Back Bridge (3x20–30 seconds)
   • Strengthens posterior chain and stretches shoulders/chest.

Core Work (3x circuits):

• L-Sit Hold (3x15–30 seconds)
• Windshield Wipers (3x8–12/side)
  
  This is NOT ChatGPT. It's DeepSeek.
  
  
  
  
  

 

[nik.077]

Why not go to the gym

 

[sirmimbing]

Do you not have access to a gym or what? I doubt this will be very effective for you. You should start with a more balanced program, lower volumes, higher intensity and build up to something like this. I doubt you'll grow your side delts from just static holds lmao, and you wont build your upper back without weights lol

 

[Cyframe]

Why not go to the gym

Too ND. Also, I don't want people to know that I work out.

 

[Cyframe]

Do you not have access to a gym or what? I doubt this will be very effective for you. You should start with a more balanced program, lower volumes, higher intensity and build up to something like this. I doubt you'll grow your side delts from just static holds lmao, and you wont build your upper back without weights lol

I've never worked out before. Newbie gains exist right?

 

[Deleted member 66693]

Dogshit plan maybe can work as cardio

 

[Cyframe]

Dogshit plan maybe can work as cardio

Damn, is it really that bad

 

[Deleted member 66693]

Damn, is it really that bad

Yes too high volume, over time u wont be able to progressively overload also the windshield wipers will just give u a blocky waist

 

[copercel123]

I've never seriously worked out before.

I want to get a decent amount of muscle and LARP that I do not work out, in order to fraud genes.

This is calisthenics based. I'm only focusing on frame and some other muscle groups. I am avoiding traps.

Day 1 & 4: Push (Chest/Shoulders)​

1. Wide-Grip Push-Ups(4x10–15)
   • Hands wider than shoulder-width to emphasize chest and anterior delts.
   • Elevate feet for progression.
2. Pike Push-Ups(3x8–12)
   • Targets shoulders (like an overhead press). Form a "V" shape with hips high.
3. Archer Push-Ups(3x6–8/side)
   • Unilateral overload for chest and shoulder growth.
4. Dips(3x10–15)
   • Use parallel bars or sturdy chairs. Lean forward slightly to emphasize chest.
5. Lateral Raise Hold(3x20–30 seconds)
   • Lie on your side, lift top leg for resistance to mimic lateral raises (targets medial delts).

Core Work (3x circuits):

• Dragon Flags (3x8–12) or Hanging Leg Raises (3x10–15)
• Plank to Push-Up (3x10–12/side)

Day 2 & 5: Pull (Back)​

1. Wide-Grip Pull-Ups(4x6–10)
   • Focus on pulling with your elbows to engage lats (avoid shrugging traps).
   • Use a resistance band for assistance if needed.
2. Bodyweight Rows(3x10–15)
   • Use a sturdy table, rings, or a bar set at hip height. Keep body straight.
3. Reverse Snow Angels(3x12–15)
   • Lie face-down, arms extended overhead. Lift arms and squeeze shoulder blades (targets upper back).
4. Superman Pulls(3x10–12)
   • Lie face-down, arms extended. Pull elbows back (like a row) to engage mid-back.
5. Back Bridge(3x20–30 seconds)
   • Strengthens posterior chain and stretches shoulders/chest.

Core Work (3x circuits):

• L-Sit Hold (3x15–30 seconds)
• Windshield Wipers (3x8–12/side)
  
  This is NOT ChatGPT. It's DeepSeek.
  
  
  
  

Just
Fucking
Lift

 

[Cyframe]

Just
Fucking
Lift

I can't go to the gym though

 

[sirmimbing]

I've never worked out before. Newbie gains exist right?

Yeah but you still wont get jacked without any resistance. You need to train close to failure. That's like thinking you'll get big biceps from just flexing your arm just because you're a newbie

 

[Cyframe]

Yeah but you still wont get jacked without any resistance. You need to train close to failure. That's like thinking you'll get big biceps from just flexing your arm just because you're a newbie

ok