review my program

Background: I'm a soon-to-be 31 year old, 5'8", roughly 190 lbs male. I have been consistently working out, but not powerlifting, for the better of 9 years. I have decent musculature now, but a bit of body fat, as well. I got into exercise through the mythical legend of home workouts that is...

I have tried so hard to understand what this means, I am a little scared to ask so I wanted to see if anyone on here could help me out. Here it is: BODYWEIGHT PYRAMID CARDIO & STRENGTH CIRCUIT #3 Warm-up Jumping jacksx20 Sumo squats x10 Plank shoulder tapsx10 Pushups x10 Spidermans x10/side...

Rep ranges from 4-12 depending on the day and the exercise I consider myself an intermediate to advanced gym goer from the lifts I can do. Note that my workout is high-intensity (feeling sore for a some time) since I have to study almost all day long and don't have enough time. I'm also happy...

Upper A (Monday) * Bench Press - 3 sets for 6 to 8 reps * DB Fly - 3 sets for 8 to 12 reps * Weighted Pull Ups - 3 sets of 8 to 12 reps * T-Bar Row - 3 sets of 8 to 12 reps * DB Shoulder Press - 2 sets of 8 to 12 reps * Lateral Raises - 3 sets of 10 to 15 reps * Leaning Laterals - 2 sets of 10...

Is doing ppl and arms day then rest a good way to compensate the arms? I usually do 2 tricep 3 shoulder and 2 bicep workouts during normal ppl but now I thought why I don't add an arm day to the split to see, is it a good way to do it?

Day 1: Full Body Strength and Conditioning Warm-up: 5-10 minutes of dynamic stretching and mobility exercises Deadlifts: 3 sets x 5 reps Overhead Press: 3 sets x 5 reps Pull-ups or Bent-Over Rows: 3 sets x 6-8 reps Bulgarian Split Squats: 3 sets x 8 reps per leg Push-ups: 3 sets x 10-12 reps...

I have access to basic hotel gyms 4 days a week in a row, and then dumbbells/pull-up bars the rest. I've been doing PPL to make the most of it with pull day first, push, legs, then pull again. I do the second set of push and legs using only dumbbells with rest day on Friday. Can I get some...

Hello, Im relatively new to weight lifting. 4 months in, and have been using a lazy variation of PPL: P,P,L,P,P,R,R where (R=Rest). The results have been great but the more i look into optimizing the time I spend, I find myself questioning what I know and what is best. My hope for this post is...

So I haven't been able to linear progress for the past 1-2 months. As the title suggests, I am trying to add some more methodical programming to my lifting and gain some strength, preferably a 3-4 week cycle (not a full routine, just a progressive overload method for my SBD). As it is now, im...

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...

Im 13y 57kg 170cm and i have access to a bench barbell and dumbbell Is this a good split for ppl? M - push T - pull W - legs T - push F - pull S - legs S - rest/cardio These are my workouts: Push: bench press 12x5. Incline dB press 3x15. Lat raises to failure x 3. Arnold press 12x3. OH tricep...

I have made a new workout plan for my lower body goals : Thicker Thighs 27-36 inches, Bigger Butt, Fuller, Rounder Hips, and Toned Calves) I would like to know if this workout is good or if I need to modify anything (exercises, reps, sets). I will be planning to do this workout 3x a week (M...

Hey folks, I really need some help from y'all. I'm 18M and used to go to the gym until 2 months ago when my membership ended and I couldnt renew it due to reasons. I went to the gym for about an year. Now, I did have some slight progress but I am still a similar looking skinny fat guy. There's...

Hey there I’m kind of in a weird situation at the moment. I’ve been lifting for about a year now and I’m currently sitting at about 20-22% bf and weigh 65kg (143 lbs). I’ve been in a little bulk for about 2 months I’d say now and I started at around 17-19% body fat. What I’ve noticed is that...

Hello all I’m back in the gym after tending to an elbow injury. I have unmedicated ADHD and it is really easy for me to get out of my routine, so I prefer to workout everyday, 7 days a week. I ended up hurting my elbow doing this tho and had to take a few months off. So now I am back trying out...

As the title suggests, I have created a workout which fits in the bro split (kinda) and I think it's really good for strength training and hypertrophy (muscle growth) so if any of you guys have any input on it I'd greatly appreciate it as I'm thinking of switching over to this workout program so...

Hello I started working out at a gym a week ago and I got these exercises from a friend. Am I missing any key exercises or this a good workout? Thank you! Leg extentions Hamstring curls Leg press Hip abduction Hip adduction Calf raises 7. Standing obliques crunches / abdominal machine Cable...

I've been going 5x a week for a year and a half lifting weights and jogging, no results - trying to gain muscular mass. My routine : -Run 2,5 km to the gym, then also jog same distance back home -5x/week, very, very few exceptions of 3-4x times/week -Sometimes after waking up, not eating...

I'm going to try carb cycling along with a few HIIT workouts throughout the week. But I'm struggling to figure out where to place them. Keep in mind, with my schedule, I go to the gym after 4 p.m. and afterward is when I can eat most of my food. This is what I've come up with so far. Or should I...

Workout A: Bench Press: 3 sets, 10 reps Incline Bench Press: 3 sets, 10 reps Overhead press: 4 sets, 8 reps Weighted squats: 4 sets, 8 reps Tricep Pushdowns: 3 sets, 12 reps Workout B: Lat Pulldown: 3 sets, 10 reps Barbell Row: 3 sets, 10 reps Deadlift: 4 sets, 8 reps Bicep Curl: 3...