r/WorkoutRoutines

I’m currently conducting research on yoga studios and would love to hear your perspective. When choosing where to practice, do you prioritize the studio's atmosphere and location, or does your decision ultimately come down to the instructor?

For example, would you travel further or visit a less aesthetically pleasing studio just to practice with your favorite teacher? I’d love to hear your thoughts!

There’s this guy at my gym who is ALWAYS on his phone between sets, even during like 10-second rest periods. At first I assumed he was texting his girlfriend or something, but today he walked past me and I accidentally saw his screen. It looked like a timer/stopwatch, and he was just tapping it repeatedly. Now I’m wondering if that’s literally what he’s been doing this whole time. Is there some gym thing I’m completely unaware of? What would you even use a timer for between every single set?

ETA: I wasn’t judging him, Im new to ghm and was genuinely wondering what the timer was for. Apparently it’s just tracking rest time.

Does anybody has and history of tracking calories,steps, workout ecc.. i mean evry kind of variable an Always feel underecovered, kinda tired and at 80% instead of 100% ? Does anybody actually decided to up the calorie intake managing to eat more while not gaining any weight but instead feeling good with no food noise and figure out there was some metabolic adaptation going on? Cause in theory if you are in a deficit you must lose weight but when you already Lost a lot of weight (in my case -40 kg sitting at around 65/66kg right now) there are maybe some metabolic adaptation going on? I don't know let me know.

I’m 68 years old, I normally workout 3 or 4 days a week and have hit a wall. My weight stays between 185 & 189 lbs, my goal weight is 175 lbs. No issues with BP or cholesterol.

Hey everyone,

I'm looking for some feedback on my current training routine and how I could improve it.

About me:

• 175 cm / ~63 kg
• Goal: gain muscle and strength while staying athletic, rather than purely bodybuilding
• Current max is around 13 pull-ups and 20 dips
• I also enjoy sprinting and want to keep some conditioning/explosiveness in my training
• Equipment: pull-up bar + gymnastics rings

Current weekly plan:

Monday — Upper / Rings (Strength)

• Ring chin-ups: 4–8
• Ring dips: 4–8
• Hard ring rows: 4×10
• Deep ring push-ups: 4×12
• Ring curls: 3×8
• Handstand push up 3×7

Around 2 min rest on the main movements.

Tuesday — Sprint + Core

• 6×50 m sprints at around 90–95%
• 2–3 min full recovery between sprints

Then 3 rounds:

• Hollow hold: 30–40 sec
• Reverse crunches: 12–15
• Side plank: 30 sec/side

Wednesday — Rest

Thursday — Upper / Rings (Volume)

• Ring chin-ups: 4–8
• Ring dips: 4–8
• Hard ring rows: 4×10
• Deep ring push-ups: 4×12
• Ring curls: 3×8
• Handstand push up 3×7

Friday — Swim or rest

Saturday — Full Body / Conditioning
Something shorter and less intense, usually calisthenics circuits followed by a short EMOM.

Example EMOM:

• 4 pull-ups
• 8 push-ups
• Every minute for 8 minutes

Sunday — Rest

I'm not specifically trying to specialize in bodybuilding or calisthenics skills at the moment — I mostly want a well-rounded athletic base.

What do you think of the overall structure?

In particular, I'm wondering:

• Is 3 upper/full-body sessions per week too much pulling/pushing volume?
• Would you change the exercise selection or weekly split?
• Is one dedicated leg session + sprinting enough for lower body development?
• Am I missing anything important for long-term shoulder health/recovery?

So i been doing 3 glute (one has quads too)
2 arms and back
1 hard running day
Daily steps and pilates at home 6x week
Should i go to the gym 5 days instead?
Im trying to build hourglass, a bit underweight now amd my bones stick out🫠
Im really bloated always

Hey everyone, I've been lifting for 3 years and I'm tired of juggling 2-3 apps to reach my goals.

Right now my workflow is:

• Strong for logging workouts (best lifting app IMO)
• MyFitnessPal for tracking macros
• A spreadsheet to manually project if I'll hit my goal weight by [month]

The problem: These apps don't talk to each other. Strong doesn't know I'm bulking. MyFitnessPal doesn't know I'm training weak points. I have to manually connect the dots.

What I'm thinking of building:

An app where you input:

• Height, weight, goal (bulk/cut/recomp)
• Your weakest muscle group (e.g., back, shoulders)

Then it gives you:

1. Personalized workout plan that targets that muscle (breaking it down: lats, mid-back, upper back, etc.)
2. Nutrition plan with exact macros based on your goal and bodyweight
3. Weight projection graph that updates as you log workouts + meals (so you can see if you're on track to hit your goal)

The graph would adjust if you miss macros or skip workouts—basically showing "if you keep this up, you'll weigh X by [date]"

Questions for you:

• Would you use this instead of your current setup?
• What's missing from existing apps that frustrates you?
• Would you pay for this if it worked well?
• Am I overthinking this or is it actually useful?

Genuinely curious if I'm solving a real problem or if people are happy with the current fragmented approach.

Open to hear from all of you THANKS!

Goals are hyper trophy, strength, and lowering BF%, focusing on compound lifts. Is this overboard? I don’t mind spending 90 minutes at the gym. I’ve been going to the gym for a couple years and want to start locking in and taking it seriously. Any tips are greatly appreciated, let me know what you would change. Aiming for a MWF setup. Will be doing some ab work and cardio after each workout. My idea was do 2 exercises per muscle group per workout. Thanks everyone 🫡

Day 1

1. Squats 5x3-6
2. Bench 5x3-6
3. T Bar Row 3x8-12
4. DB Overhead Press 3x8-12
5. Calf raises 3x8-12
6. Overhead Tricep Extension 3x8-12
7. Pull ups 3 sets till failure
8. Lat raise machine 3x8-12

Day 2

1. Deadlift 5x3-6
2. Overhead press 5x6-8
3. Leg Extension 3x8-12
4. Incline Dumbbell press 3x8-12
5. Lat Pulldowns3x8-12
6. Shoulder press machine 3x8-12
7. Hip thrust 3x8-12
8. Cable fly 3x8-12
9. Walking lunges 3 sets 10 steps per foot

Day 3

1. Bench 5x5
2. Hack squat 3x8-12
3. Chest supported row machine 3x8-12
4. DB overhead press 3x8-12
5. Leg Curls 3x8-12
6. Preacher curls 3x8-12
7. Dips 3x8-12, last set till failure
8. Pull ups, 3 sets till failure
9. Lat raise machine 3x8-12
10. Calf raises 3x8-12

For context, my goal is to gain muscle and increase my cardiovascular health (21 M)
PPLxUL
PUSH
Bench press 4x10
Incline bench 4x8
Tricep push downs 4x15
Cable flyes 4x10
Push ups 4x15
Barbell shoulder press 4x10
Lat raises 4x8
PULL
Lat pull down 4x10
Seated row 4x8
Barbell curl 4x12
Kneeling cable pulls 4x10
Pull ups 4x10
V sit ups 4x15
LEGS
Barbell squat 4x6
Bulgarian split squat 4x8
Romanian dead lift 4x8
Leg press 4x10
1 mile run
UPPER
Tricep Dips 4x10
Pushups 4x15
Pull ups 4x10
Barbell curl 4x10
Decline DB press 4x8
V sit ups 4x15
LOWER
Deadlift 3x6
Barbell Squat 4x8
Dumbbell box step-up 4x10
Wall ball 3x20
1 mi. Run

Is this a good full body routine? I plan on going to the gym 2-3 times a week due to a lack of transportation and time. My main issues are time and the order of my exercises, I used to have biceps and triceps towards the end of my routine, but noticed they would became weak. Also, how do I decide rest time?

• Leg Press | 1 × 8–12
• Pec Deck | 1 × 8–12
• Preacher Curl | 1 × 8–12
• Tricep Extension | 1 × 8–12
• Wide-Grip Row | 1 × 8–12
• Lat Pulldown | 1 × 8–12
• Shoulder Press | 1 × 8–12
• Seated Leg Curl | 1 × 8–12
• Leg Extension | 1 × 8–12
• Cable Lateral Raise | 1 × 10–15
• Hammer Curl | 1 × 8–12
• Abductor/Adductor (Alternate) | 1 × 10–15
• Calves/Abs (Alternate) | 1 × 10–15

for example like doing monday- bicep chest tuesday- back triceps and shoulders rest wednesday thursday and friday repeat monday and tuesdays and then saturday leg and sunday rest or just go monday wednesday and friday but do fb

I'm vegetarian and I am a student can someone please help me get protein powder

I'm trying to complete my protein intake

My main source of protein is frm soya 😭