Thoughts on my workout plan?
Hello all! I'm looking for feedback on my current workout routine and whether it's worth getting a gym membership at this stage. Otherwise, I have a basic home gym that has a bench press with weights and dumbells. Also, I found out about calisthenics recently and have been enjoying my progress on it so far.
I'm 21M, 5'9", 142 lb. My estimated body fat is 9.4% (using the https://www.calculator.net/body-fat-calculator.html body fat calculator, so I know it may not be perfectly accurate since that doesn't sound right). I'm currently trying to bulk, and the only supplement I use is whey protein. I sleep well, don't smoke or drink alcohol, and I eat a balanced diet.
I work out 5–6 days per week.
for mobility I do everyday in the morning:
- Cat Cow
- 60 seconds
- World's Greatest Stretch
- 30 seconds per side
- Asian Squat
- 30 second hold
- 30 seconds rocking side to side for each leg
- Half-Kneeling Thoracic Rotations
- 30 seconds per side
- Wall Slides
- 60 seconds
I follow a structured PPL program that I put together with the help of ChatGPT lol. It's been working well so far as I have been consistent doing this for 3 weeks so far, but I'm looking for feedback on whether I should add or replace any exercises, or change the sets/reps.
I also got gym rings this week but not sure what to add for those besides just doing pull ups, dead hangs, rows, dips, and knee raises.
PUSH DAY
- Bench Press — 3x5 40kg
- Push-ups — 3 x 4 diamond push ups (can do 10 pushups now)
- Plank — 3 sets of 1:30
PULL DAY
- Pull-ups — 5x3
- Dips — 3x6
- Rows — 3x8
- Hanging Knee Raises — 3x8
LEG DAY
- Calf Raises — 3x15 14kg
- Lunges — 3x9 14kg
- goblet Squats — 3x25 14kg
- Pistol squats 3x4 (just unlocked yesterday on my leg day yay :D )
For cardio:
I do light cardio every day biking.
Every week or 2 I do a 11 mile run for heavy intensity to build upon my endurance.
Goals I am trying to reach currently
Bench press 100 kg | benching 47 kg so far
Hand stand push ups | 4 diamond push ups so far
10 pull ups -> weighted pull ups | 3 pull ups so far
15 dips -> weighted dips | 6 dips so far
Keeping it simple on goals right now but could be expended for sure.