question for the community

So lately i started thinking about starting to workout seriously and have my routine which is alright for me but probably bad in efficiency so I'd like to ask how to improve it/change it (i don't have a gym to go to/no equipment working out at home) 13y.o. so please keep that in mind while...

24 female, 5”7, right now I’m 148ish, started at 195 last June I’m kinda new to all this. This is the first time Ive consistently worked out in my entire life (aside from running around as a kid). I’ve been in a 1300 cal defecit (somewhere between 1200-1300) for about a year. I eat good whole...

Pull[ 2 ] mid back and rear delt focused -facepull 4 x 12 [40] -normal bicep curls 4 x 10[25] -rear flys 4 x 12[65] -chin pulldown 4 x 10[100] -lat pulldown 4 x 10[100] - 4 x 12 rows [75] -preacher curls 4 x 8 [65] -single dumbell row 4 x 10 [25] [ 1 ] lat focused - normal bicep curls 4 x...

Just started working out again after 2 years, I went from roughly 170 to 280 during covid and didn’t have much time to work out due to my job. I just recently got time to start working out again and have been hitting the gym everyday after work for the past week. My routine consists of: 3 mile...

Any suggestions are appreciated Currently starting a new self made routine any suggestions are appreciated (* for favorite exercises) 1A Barbell bench press** One arm row Cheater curls* Reverse cable fly Lying leg curl Hyperextension 1B Deadlift** Crunch Dumbbell fly Dumbbell lateral raise...

I do this full body split 4 days a week. I only do 2 sets per workout with moderate intensity. Please comment and suggest any changes. Horizontal Push - Machine bench press or dumbbell bench press (2 sets of 12-15 reps) Horizontal Pull- Cable row or T bar row (2 sets of 12-15 reps) Vertical...

For example gzclp 3 days fbw + 1-2 days of calisthenics and cardio

I’ve been out of shape my whole ass life, I skipped a lot of P.E. In school to go smoke weed with buddy’s and as a result I don’t know the first thing about exercising, my main question is how do I formulate a weekly routine of going to the gym, let alone what exercises I should do when I get...

so here's my full 6 day workout routine I've been doing for around 8 months with minor changes every single set is to failure if anyone could critique my split and maybe recommend some better exercises or things to swap out that would be great...

So usually what I do is the exercises I am about to post for 3 sets of 12 and go to failure on the last set then drop down the weight and do til failure again. That’s my hypertrophy day. I am trying to increase my strength though because it feels like I hit a plateau because my weight hasn’t...

Hi! I am currently a teenage male with a height of 5'9" and a weight of roughly 66kg (Endomorph body but I'm pretty lean). I am really new to building muscle and I really want to focus on my shoulders. My question is, how do you actually do it? How many times a week should I work out and for...

So recently i’ve been motivated to gain more muscle, there are a few reasons for this but one is because i feel as if i’m “too thin” although i’m not all that thin and the second is because i’m doing track and field and want to get better. I’m a thrower and sprinter (discus, shot, 100m) and want...

My vague goals are primarily mental health boost (hence the three straight days of cardio), and then increased strength/flexibility to be able to do cool things in every day life). S: rest day M: yoga + full body calisthenics workout (about 45 min) T: cardio (about 60 minutes) W: cardio (about...

I just got a PF membership and I'm just looking for a routine that'll just get me started off right, and then once I'm comfortable I'll branch off n do my own routine n shit. To start, im skinny and I just want to be stronger in all areas of my body, so i want to cover everything. and it would...

My main goal is hypertrophy, is this workout plan optimized for muscle growth? If not, what should I change to make it so? I've been doing it for about 2 months and I've grown a decent amount of muscle but I feel like my progress is slowing down. I alternate between A and B three times a week, M...

Long story short, I am 29 years old. I have been involved in sports all my life, from a young age until I was 21-22, when I dropped out after five years of American football and became a couch potato. Seriously, I didn’t even walk until I turned 27. At that point, I had a serious talk with...

I am considering a new training plan. I have been lifting for about 1.5yrs but started really digging into it more recently. I have quite few free time on my schedule (therefore i can train at most 4 days/wk for 45-50 minutes max) and i am already quite strong in my legs (to the point where i...

30ish male with some health issues Weight 259 Back Squat 225 5x3 Hack Squat 55lbs 3x5 Bench press 135lbs 5x3 Overhead press 55lbs

As title states, I’m in the gym 5 days a week. Have seen sizeable muscle gains so I’m confident that what I’m doing, is working I have seen the most obvious improvements in everyhing from my bellybutton and up (chest, arms, shoulders, back, etc) While I have significant strength gains in my...

I use lofi music. Examples: