My gym plan

[FutureSlayer]

1.93m / 6 ft 3
70kg
kyphosis and scoliosis
totally untrained weak coach potato

I asked gpt to help me and it prompted this:

Day 1: Upper body workout
- Pull-ups: 4 sets of 8-12 repetitions
- Bench press with dumbbells: 4 sets of 8-12 repetitions
- Dumbbell row: 4 sets of 8-12 repetitions
- Dumbbell bicep curls: 4 sets of 8-12 reps
- Overhead Triceps Extensions: 4 sets of 8-12 reps
Dumbbell Military Press: 4 sets of 8-12 reps
- Plank: 3 sets of 30-60 seconds
- Russian Twist: 3 sets of 15-20 reps on each side

Day 2: Endurance training
- Start with 10-15 minutes of cycling at a light pace to warm up
- Next, try doing sprints on a stationary bike for 30 seconds followed by 90 seconds of recovery. Repeat this 8-10 times.

Day 3: Rest

Day 4: Lower body workout
- Barbell Squats: 4 sets of 8-12 reps
- Barbell deadlifts: 4 sets of 8-12 reps
- Lunges with dumbbells: 4 sets of 8-12 reps on each leg
- Calf raises with dumbbells: 4 sets of 12-15 repetitions
- Hip thrust: 4 sets of 8-12 reps
- Back hyperextension: 4 sets of 12-15 repetitions

Day 5: Endurance training
- Same routine as Day 2

Day 6: Upper body workout
- Same routine as Day 1

Day 7: Rest

Would you guys suggest something or to address a particular muscle group (that i seem to lack judging by the pictures) further?

I don’t really care about strength btw just pure hypertrophy

 

[Deleted member 23314]

if ur completely untrained just go to the gym consistently for a month and do whatever you want, follow that plan if you want. but after about a month just do PPL and you'll progress quickly

 

[goo25]

1.93m / 6 ft 3
70kg
kyphosis and scoliosis
totally untrained weak coach potato

I asked gpt to help me and it prompted this:

Day 1: Upper body workout
- Pull-ups: 4 sets of 8-12 repetitions
- Bench press with dumbbells: 4 sets of 8-12 repetitions
- Dumbbell row: 4 sets of 8-12 repetitions
- Dumbbell bicep curls: 4 sets of 8-12 reps
- Overhead Triceps Extensions: 4 sets of 8-12 reps
Dumbbell Military Press: 4 sets of 8-12 reps
- Plank: 3 sets of 30-60 seconds
- Russian Twist: 3 sets of 15-20 reps on each side

Day 2: Endurance training
- Start with 10-15 minutes of cycling at a light pace to warm up
- Next, try doing sprints on a stationary bike for 30 seconds followed by 90 seconds of recovery. Repeat this 8-10 times.

Day 3: Rest

Day 4: Lower body workout
- Barbell Squats: 4 sets of 8-12 reps
- Barbell deadlifts: 4 sets of 8-12 reps
- Lunges with dumbbells: 4 sets of 8-12 reps on each leg
- Calf raises with dumbbells: 4 sets of 12-15 repetitions
- Hip thrust: 4 sets of 8-12 reps
- Back hyperextension: 4 sets of 12-15 repetitions

Day 5: Endurance training
- Same routine as Day 2

Day 6: Upper body workout
- Same routine as Day 1

Day 7: Rest

Would you guys suggest something or to address a particular muscle group (that i seem to lack judging by the pictures) further?

I don’t really care about strength btw just pure hypertrophy

mica è male il tuo fisico

 

[FutureSlayer]

mica è male il tuo fisico

ma va sono un secco

 

[goo25]

ma va sono un secco

a me non piace il fisico troppo palestrato

 

[FutureSlayer]

please help me bhai @Jacob Hate

 

[Flanked]

can’t see bulge = over

 

[Deleted member 16220]

Good base to work with genetically.


Understand one thing: working out doesn't build muscle

Eating builds muscle. If you learn how to properly eat that's practically 80% of getting big.

You need to eat small meals like 6 times a day. The meals themselves need to be composed of mostly protein and a bit of carbohydrates. Chicken and rice, fish and rice, for example, 6 times a day.

If you aren't slowly gaining weight, add more food to each meal. If you're gaining too much weight and putting on fat, add in 30 minutes of medium steady cardio every morning DO NOT lower the amount of food.

If you eat big, you will be big.

Then you workout and train mostly "compound" excercises because you're so new if you pick up anything you'll be sore. So do like benchpress, squat, and like pull ups for back. I don't think you should deadlift fuck that excercise.

Eat big, lift heavy, don't drink alcohol, and after like a year if you've put on like 20 pounds you can hop on low dose test and keep going. But right now you're so new it's basically steroids in the beginning as a newbie.

 

[Deleted member 18582]

you just need 2 months

 

[FutureSlayer]

you just need 2 months

for real?

 

[FutureSlayer]

Good base to work with genetically.


Understand one thing: working out doesn't build muscle

Eating builds muscle. If you learn how to properly eat that's practically 80% of getting big.

You need to eat small meals like 6 times a day. The meals themselves need to be composed of mostly protein and a bit of carbohydrates. Chicken and rice, fish and rice, for example, 6 times a day.

If you aren't slowly gaining weight, add more food to each meal. If you're gaining too much weight and putting on fat, add in 30 minutes of medium steady cardio every morning DO NOT lower the amount of food.

If you eat big, you will be big.

Then you workout and train mostly "compound" excercises because you're so new if you pick up anything you'll be sore. So do like benchpress, squat, and like pull ups for back. I don't think you should deadlift fuck that excercise.

Eat big, lift heavy, don't drink alcohol, and after like a year if you've put on like 20 pounds you can hop on low dose test and keep going. But right now you're so new it's basically steroids in the beginning as a newbie.

can’t really eat a lot, my stomach gets messed up easily. Still trying to figure out how to overcome

 

[Deleted member 30679]

Good base to work with genetically.


Understand one thing: working out doesn't build muscle

Eating builds muscle. If you learn how to properly eat that's practically 80% of getting big.

You need to eat small meals like 6 times a day. The meals themselves need to be composed of mostly protein and a bit of carbohydrates. Chicken and rice, fish and rice, for example, 6 times a day.

If you aren't slowly gaining weight, add more food to each meal. If you're gaining too much weight and putting on fat, add in 30 minutes of medium steady cardio every morning DO NOT lower the amount of food.

If you eat big, you will be big.

Then you workout and train mostly "compound" excercises because you're so new if you pick up anything you'll be sore. So do like benchpress, squat, and like pull ups for back. I don't think you should deadlift fuck that excercise.

Eat big, lift heavy, don't drink alcohol, and after like a year if you've put on like 20 pounds you can hop on low dose test and keep going. But right now you're so new it's basically steroids in the beginning as a newbie.

I be shoving down 4k calories per day to gain weight
My genetics is brutal

 

[FutureSlayer]

I be shoving down 4k calories per day to gain weight
My genetics is brutal

i can’t even reach 3k without puking. Be glad you can manage to do it

 

[Deleted member 18582]

for real?

you are already toned and lean

 

[FutureSlayer]

you are already toned and lean

yes but I’m scrawny af I look like the fucking slenderman creepypasta irl

 

[Deleted member 30679]

i can’t even reach 3k without puking. Be glad you can manage to do it

Shakes honestly are a huge part
I can down 1500k calorie shake easy and it's honestly huge for meeting my surplus but I'm in plateau rn so I have to increase to 4400 calories which is gonna be pain

 

[FutureSlayer]

Shakes honestly are a huge part
I can down 1500k calorie shake easy and it's honestly huge for meeting my surplus but I'm in plateau rn so I have to increase to 4400 calories which is gonna be pain

crazy shit bro you must be like 6.6feet

 

[Deleted member 18582]

yes but I’m scrawny af I look like the fucking slenderman creepypasta irl

No

 

[Deleted member 30679]

crazy shit bro you must be like 6.6feet

No im fucking 5"9 jfl
Its over 4 me

 

[FutureSlayer]

No im fucking 5"9 jfl
Its over 4 me

I don’t think keep adding food is really healthy. might as well roid up at that point

 

[Deleted member 30679]

I don’t think keep adding food is really healthy. might as well roid up at that point

I plan on going on a test cycle but I'm 17 rn so i don't think it's a good idea
Maybe at 23-25

 

[Deleted member 16220]

can’t really eat a lot, my stomach gets messed up easily. Still trying to figure out how to overcome

No you're eating the wrong foods.

I had the same issue but changed foods and no problems now.

Nobody ever has issues with white rice. Try white rice, and chicken. If you have no stomach pain, just do that all day. Still no pain? Now you know something that works.

I can't eat like cereal or bread at all without some form of stomach pain for a few hours after.

 

[Deleted member 40986]

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