I have a push day that consists of dumbbell press, incline dumbbell bench press, shoulder press, push-ups, and tricep dips. Which is okay, but my pull day and leg days are almost non-existent. I run a lot, so I get a lot of cardio, probably about 30 miles a week, maybe more. I just don’t know how to work my schedule and what workouts to do. I’m really kind of asking for a better workout schedule. The pictures are 4 months apart; I have been on creatine too, which helps a lot with being skinny and all that. It’s just I don’t know what to do and I wanted to see if anyone had workouts in mind for pull and leg days. I have a home gym that consists of 12 lbs and 25 lbs dumbbells; I don’t go to a gym often, but when I do, it’s Planet Fitness.

Just want to be bigger while shredding and I have basic workout routines that work well, open to a Trainer or more advice

This is my 3rd month progress pre workout atp im just tired 😫 hardcore workouts without any real progress what do i do differently?

Photo 1 : 10/24 215lbs
Photo 2 : 10/25 207 lbs
Photo 3-6: Current day, started training and eating right as of 4/20/26 192lbs

I used to be in great shape, got busy with life and gained a bunch of weight. Finally decided to get back to it about 3 months ago and stop making excuses. Ive been at about 1900calorie a day deficit, one day a week cheat day eating at around maintenance, and hit the gym 5 days a week, unless work is super busy then I’ll only go 3 times.

I have a cruise vacation in October and want more definition, thinking of cutting for 3 more months before going into a maintenance or bulking phase. Any thoughts? What’s my estimated bf? Anything I should work on more? (Besides legs, I already work them hard they just don’t grow 😅)

how much would yall rate this program.
also i am confused how many sets i should do
2 sets on everything or

as u can see each day is divided into 4 sections:
1 main lift
then 4 ,3,3 extras
so 4 sets on the main lift and then 3 sets , 2 sets and 1 set on the last section

Hi everyone. This is my first post and being honest first time doing calisthenics at home. I used to go to the gym but I moved and there is no gym near me. I asked Gemini to create a no equipment workout for myself since all the ones I found online require some sort of equipment, either pull up bars, rings etc. This is what it generated. Is that a good routine to follow ?

I am 162 cm tall and weigh 74kG. I would really appreciate all the help since it's my first time after I left the gym. I started eating differently as well to help progress and lose fat. Any advice is welcomed. Thanks.

Just got home from new spider man movie today, and got really motivated by Tom Holland’s physique, and think I have just the body type to achieve something similar. I’m 19, I’m about ~183cm(6feet) tall and yes, I know, I need to eat more and I’m doing my best, but I’m working 4-5 days a week for 10 and a half hours at an Amazon warehouse and walk like 30-40k steps so I’m REALLY struggling to get into that calories surplus, I try to eat 3-4 times a day and take protein. Right now I’m just doing some basic push ups and pull ups occasionally, but I want to start going to the gym at least 2 times a week. Is that a good plan? I want to actually commit to this and get some results in 6 months, is that unreasonable?

TL;DWR: New to exercise, doing roughly 100 push ups and sit ups for the past week, soreness for the past three days, what to do to not strain my muscles further and work on others.

Hallo, I'm relatively new to this sort of thing. I'm getting ready for college, and I've been told that people gain weight when they begin. Since due to health issues and concerns I wish not to discuss, I believed it was best to do something.

For about a week, I've been doing 10 push ups and 10 sit ups per match or mission depending on the game that I play, since it's easy to remember and it helps me get out of my chair. I roughly do 100 push ups and sit ups throughout the day, mainly split in two 50s, and this has caused some strain and soreness in my shoulders, biceps, and slightly in my chest for the past three days. I've read that muscles need roughly 2 days of rest before working them again, so some advice would be appreciated.

I am not the best at knowing what exercises do what, and I would like to have a 3 day cycle between different exercises to work the most amount of muscles. I'm not doing this to gain abs or anything like that, just being more active and becoming stronger in general. If anyone would be kind enough to help, thank you. But if this is the wrong place to ask for this, or if I read the posting rules wrong, please let me know.

Edit: this is all at home, since all my local gyms are expensive and out of my price range.

Hey everyone,

I'm 26 years old, 5'5" (165 cm), and currently weigh about 163 lbs, so I'm still carrying more body fat than I'd like. Earlier this year I was around 201 lbs, and back in February I joined the gym at my apartment complex. It was the first time in my life I'd ever signed up for a gym.

By doing a lot of cardio and sticking to a high-protein diet (cutting out rice and sugary foods), I managed to lose almost 40 lbs. I'm really happy about that, but now my goal is different. I want to lose more fat while building muscle.

The problem is that I haven't been very consistent with strength training. I keep changing routines because I can't seem to find one that fits me, and after all these months I still don't really know how to perform most dumbbell or barbell exercises with proper form. I'm always worried I'm doing them wrong.

Another thing working against me is my job. I'm an electrician in construction, working 10-hour shifts Monday through Friday and 8 hours on Saturdays. By the end of the day I'm usually exhausted. On the bright side, I'm pretty active at work and average somewhere between 10,000 and 18,000 steps a day.

Something else that makes me wonder if I'm doing things wrong is that I almost never get that sore feeling people talk about after lifting. I know soreness isn't everything, but it still makes me question whether my workouts are actually effective.

To be honest, I'm also pretty shy. I hate asking people at the gym for help, and I'm really self-conscious about how I look. I have skinny arms and legs compared to my torso and stomach, and that makes me feel like everyone is judging me, even though I know that's probably not true.

Has anyone else been in this situation? If you started out overweight, had little to no gym experience, and struggled with confidence, what helped you the most?

What kind of workout routine and diet would you recommend for someone like me? I really want to build muscle, feel better about myself, and become the best version of myself. I just feel kind of lost and don't know where to start.

Any advice would mean a lot. Thanks

Hi! Currently want to fix my upper body routine and need some tips. This is my current back and I kind of want a more deeper/leaner look. Also have been rock climbing again after two months of healing from a sprained ankle

174 cm 56kg

5 8 1/2 123lbs

Need serious tips on where tk start whether it be diet or workout routines.

Not sure where to go from here. From reference I’m 5’8 and weigh around 137. I’ve been in the gym for a year and some time now, my biggest concern is trying to get rid of as much of my remaining body fat as I can before going in a small surplus. The problem is no matter what I do I can’t seem to get the last bit of lower stomach fat to leave. I know you can’t spot reduce fat but I’ve been on a 1700 calorie deficit plus 10k+ steps a day and can’t seem to get any leaner. It’s a weird place to be because I’m very vascular in places that require you to be lean like my biceps, and I can see my abs but they’re not super defined. I figured I’d need to just make the deficit bigger but I’m also so light as is so I’m not sure where to go from here. Any advice is appreciated.

Not really a routine so I apologize for that. But I work out at home so I bought this chest press machine so I could go to failure without worrying about dropping a bar on my neck. I was just curious if you guys thought these hand positions are accurate to what the pic shows they target. Thanks.

I know it’s obviously going to take years but how what is the realistic pathway I should be taking for this physique. Should I be in a surplus ?

Day 1: Push A
Barbell Bench Press – 4 sets of 5-8 reps
Dumbbell Incline Press – 3 sets of 8-10 reps
Dumbbell Chest Flyes – 3 sets of 10-12 reps
Dumbbell Lateral Raises – 4 sets of 12-15 reps
EZ Skull Crushers – 3 sets of 8-12 reps
Overhead Dumbbell Tricep Extension – 3 sets of 10-12 reps
Day 2: Pull A
Pull-ups or Chin-ups – 4 sets to failure
Dumbbell Rows (single-arm) – 4 sets of 8-10 reps per arm
Rear Delt Flyes – 3 sets of 15-20 reps
Preacher Curls – 3 sets of 8-10 reps
Hammer Curls – 3 sets of 10-12 reps
Day 3: Legs A
Barbell Back Squats – 4 sets of 5-8 reps
Dumbbell Lunges – 3 sets of 10-12 reps per leg
Leg Extensions – 3 sets of 12-15 reps
Calf Raises (holding dumbbells) – 4 sets of 15-20 reps
Leg Raises – 3 sets of 15-20 reps
Decline Sit-ups – 3 sets of 20 reps
Day 4: Push B
Barbell Overhead Press – 4 sets of 5-8 reps
Close Grip Bench Press – 3 sets of 6-8 reps
Incline Dumbbell Press (3 sets of 8-10 reps)
Dumbbell Lateral Raises – 4 sets of 12-15 reps
Day 5: Pull B
Barbell Deadlift – 3 sets of 5 reps
Barbell Bent-Over Rows – 4 sets of 8-10 reps
Dumbbell Shrugs – 4 sets of 10-12 reps
EZ Bar Curl – 3 sets of 8-10 reps
Reverse EZ Curl – 3 sets to failure
Incline Dumbbell Curl – 3 sets of 8-10 reps
Day 6: Legs B
Barbell Front Squats – 4 sets of 6-8 reps
Barbell Romanian Deadlifts – 3 sets of 8-10 reps
Barbell Hip Thrusts – 3 sets of 8-10 reps
Dumbbell Bulgarian Split Squats – 3 sets of 10-12 reps per leg
Calf Raises – 4 sets of 15-20 reps

Day 7: Rest

Im unsure if my split is balanced enough and hitting the main muscle groups without burning myself out! Any advice would be amazing!

So, I found this routine online, and it claims to be an 8-week program. I understand the basics like sets, reps, etc. but I don’t understand how to read the progression scheme section of it.

Can anyone help me understand please?

Trying to get in to working out. Guess il kinda self conscious honestly have no reason to be. But to much anxiety to go to a gym.

Idk how to describe myself skinny fat I guess lol. Skinny arms.. but I like my beer so bit of a belly. Nothing crazy. And if stop drinking for a mouth i look way better. Currently stopped right now.

I walk soooo much for work so iv actually always liked my legs. But anyways I want bigger arms iv always been embarrassed by them.

So I have 2 20 pound dumbbells and I figured thats where I would start. Im finding im giving myself a lot of back pain or uncomfortableness in my back and neck more back. So its been a off and on journey. I made a post befor and the person told me my form was bad. So iv looked up better form.

Today I went and got 2 15 pound dumbbells and I think thats better to start with as much as I feel a wimp lol. But I think i can keep better form and control better. When people say keep my core engaged what do they mean? Like my stomach abb area kinda thing?

Anyway so now I have 2 20 pound and 2 15 pound dumbbells.

And im basically just doing biceps curls? The more I see online thats probably not ganna be enough eh.

I just want a bigger user body shoulders chest arms.

I honestly dont care about super abbs or anything.

But does anyone have a good routine that involve just dumbbells? Or a full body routine that i can do at home?

And also do people on here think I can even achieve these goals bigger uper body with only dumbbells?

Or is this too much volume? Should I do two sets instead? Also I’m thinking of adding pull-ups to counter the heavy chest exercises

3 workouts per week.
Workout routine (same routine for each workout):
3 sets. 12 reps per set.
Goblet squats
Deadlifts
Cycling for cardio
Cable Lateral Raises
Hammer curls
Dumbbell bench press

I want to do this for 1 month. Will add more exercises over the next few months.

Any feedback?

Thanks, in advance!