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r/WorkoutRoutines

Image 1 — lean physique in 12 weeks?
Image 2 — lean physique in 12 weeks?
▲ 4 r/WorkoutRoutines

lean physique in 12 weeks?

I genuinely want to know if it's possible for me to reach a lean physique in 12 weeks? I made a bet with a friend of mine and whoever gets fit within 90 days, the other guy must pay up 50 bucks.

I'm taking the challenge seriously and today's day 1 but idk if it's realistically possible to achieve a lean and strong physique.

My ultimate goal is to achieve an aesthetic lean physique, but I know that's gonna take time, I'm not rushing that. But I want to know if it's possible to achieve a lean physique in 12 weeks.

I'm 182 cm tall 85kg currently, I could do 40 pushups in a row but suck at pull ups. Could jog 5km in 30mins, trying to incorporate calisthenics more but planning to get a gym membership.

Please be honest and I appreciate it!! Thank you for reading. I don't even know what question to ask so help me out please, tqq

TL;DR: is it realistically possible for me to get lean in 12 weeks?

u/Vegetable_Set_2132 — 4 hours ago
▲ 3 r/WorkoutRoutines

unpopular opinion: chasing soreness as "proof" your workout was good is holding a lot of people bac

been lifting seriously for years and coaching casually for a few, and this is the thing I see wreck more progress than almost anything else: people treating DOMS as the metric that matters. If they're not sore the next day, they think the session "didn't count," so they chase novelty, weird angles, extra volume, just to feel wrecked.

soreness is mostly just a sign of unfamiliar stimulus, not effective stimulus. Your most productive phases of training are often the ones where you're barely sore because your body's adapted and you're just quietly progressing load or reps week to week. meanwhile the sessions that leave you crippled for three days are frequently just poorly programmed volume spikes that dig a recovery hole you didn't need.

the people who make the best long-term progress I've seen aren't the ones limping out of the gym every day, they're the ones who show up consistently, add a little weight or a rep here and there, and treat recovery as part of the program instead of an afterthought.

not saying soreness is bad or means nothing, it's fine when it happens. Just pushing back on using it as the scoreboard. progressive overload and consistency should be the scoreboard.

curious if others have noticed this mindset shift once they got past the beginner phase, or if I'm the outlier here. what actually changed how you track "was this a good session" for you?

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u/Cautious_Fact1767 — 3 hours ago
▲ 6 r/WorkoutRoutines+2 crossposts

Workouts recommendations?

Hey guys I’m 20M and I like to have a snatched and more feminine body. I tried to upload a pic for half an hour until i realized its a text based community lol 😭.
My goal is to have a snatched and toned body, slight abs, more chest, glutes, v lines, flexibility and great fitness overall. I’m open to recommendations and would love to have a gymbro to motivate me daily!! Tysmm

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u/exploringQuest — 4 hours ago
▲ 5 r/WorkoutRoutines

3 months into my cut. Down 25lbs. Today was upper body. I’ve lost strength but I persist. Anything you’d do differently during a cut?

u/WholeHearting — 4 hours ago
▲ 3 r/WorkoutRoutines+1 crossposts

Feedback about this routine

Hello friends
Can you review this workout routine i made with the help of gpt
I am confused about day 4 and day 5 as i am bot used to training legs twice a week

u/gkarmani123 — 6 hours ago
▲ 0 r/WorkoutRoutines

16M / 180cm / 57kg — Need an affordable, performance-based home workout and diet plan (South Asian staples)

​

I’m a guy from South India looking to transition from a skinny frame to an athletic, functional physique. I’m currently **180 cm (5'11")** and weigh **57 kg**, which puts my BMI at **17.6** (underweight). My target is to reach a healthy performance weight of around 68–72 kg.

My Goals & Constraints:

* Performance Over Aesthetics: I don't care about looking good for photos or showing off. I need explosive power, functional strength, and stamina for sports/martial arts.

* No Gym Access: Everything has to be done entirely at home using bodyweight movements/calisthenics.

* Budget-Friendly: I need a highly affordable dietary plan based on accessible South Asian staples.

* My Advantages: I sleep a solid 8 hours a night and have a very fast recovery rate, so I can handle a high-frequency routine.

u/Dark-Knight-2255 — 8 hours ago
▲ 4 r/WorkoutRoutines+1 crossposts

Need some help, about my body...(sry for bad image quality)

Hello, I'm a 16 yr old skinny guy...as you can see in the image, I'm really skinny..(can do 10 push ups in good form)

I'm currently 47 kg and 159cm tall.

I need help, because I don't know workout plans and I can't buy protein because I'm poor.

If anyone know any stuff please comment any workout plans which don't require gym.

u/Flashy-Big-4707 — 9 hours ago
▲ 1 r/WorkoutRoutines

Can a minimalist full body routine still build an aesthetic physique?

Life is getting busier with work, school, and family, so I’m trying to simplify my training.

I came from a 5 day bro split with cardio after every workout, which I loved. I recently switched to a minimalist full body routine so I can lift 3 days a week and do cardio on my off days.

Full Body A
Pull-ups
Dips
Squats
OHP
Biceps/Triceps superset

Full Body B
Bench
Barbell Rows
RDLs
Lateral Raises
Biceps/Triceps superset

I’m 6’3”, 169 lbs, and my goal isn’t to be huge just build an aesthetic physique. Assuming I’m in a calorie surplus and progressively overloading, is this enough to build muscle, or is it more of a maintenance routine? Most people I lift with say full body is mid for muscle growth, so I’d like to hear some opinions.

u/D3mon0fthemist — 9 hours ago
▲ 2 r/WorkoutRoutines

Help me create the most perfect 5 day workout split please, thanks!

I'm transitioning from a 6-day PPL split to a 5-day routine because I've realised I'd prefer having two rest days instead of one. The problem is that I'm struggling to decide on the best split.

A lot of people recommend Push / Pull / Legs / Upper / Lower, but I'm concerned that the Upper and Lower days might not provide enough volume for each muscle group.

For those of you who train 5 days per week:

  • What do you think is the best 5-day workout split for muscle growth?
  • Why do you prefer that split over others?
  • Could you provide a sample routine so I can see how you structure volume and recovery throughout the week?

For context, my main goal is hypertrophy muscle size mass (not really in it for strength just aesthetics), and I've been running a 6-day PPL up until now.

Thanks everyone!

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u/Uwais_siawU — 12 hours ago
▲ 131 r/WorkoutRoutines

the "boring but it works" beginner full-body routine (3x/week, fat loss focused)

10 years lifting, and I see the same thing every January: beginners grab a 6-day bro-split, burn out in a month, quit. If your goal is fat loss + general fitness, you don't need that. you need something simple enough to actually stick with for 3-6 months.

Here's what I give almost every beginner:

full Body, 3x/Week (Mon/Wed/Fri). Rotate the 3 days below.

day A

  • Squat (or Goblet Squat if new to barbell): 3x8-10
  • Flat Bench Press (or DB Press): 3x8-10
  • Bent Over Row: 3x8-10
  • Plank: 3x30-45 sec
  • Walk/incline treadmill: 10-15 min

day B

  • Romanian Deadlift: 3x8-10
  • Overhead Press: 3x8-10
  • Lat Pulldown or Assisted Pull-up: 3x8-10
  • Hanging Knee Raise or Dead Bug: 3x12
  • Walk/incline treadmill: 10-15 min

day C

  • Leg Press or Split Squat: 3x10-12
  • Incline DB Press: 3x10-12
  • Seated Cable Row: 3x10-12
  • Side Plank: 3x20-30 sec/side
  • Walk/incline treadmill: 10-15 min

quick truths nobody tells beginners:

  • Fat loss happens in the kitchen. This routine keeps your muscle while you diet, it won't out-train a bad diet.
  • Add weight when you hit the top of your rep range. Don't repeat the same numbers for months.
  • The 10-15 min walk is enough cardio for now. Save the hour-long cardio sessions for later, don't burn out in week 2.
  • Track your lifts. If you don't know what you did last week, you can't know if you're progressing.

Run it 8-12 weeks minimum before "upgrading" to anything fancier. Most people switch way too early.

Drop your equipment situation below and I'll tweak it (home gym, bands, whatever you've got).

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u/Cautious_Fact1767 — 1 day ago
▲ 1 r/WorkoutRoutines

Need help creating the best 4-day Push/Pull/Upper/Lower program to build muscle and strength

Can someone help me build the best 4-day Push/Pull/Rest/Upper/Lower split using these exercises? My goal is to build muscle and strength. Assisted dips and assisted pull-ups are only for learning the movements, so they don’t need to count toward the main training volume. Feel free to change the order, sets, reps, or replace an exercise if there’s a significantly better option.

Chest:

-Incline Dumbbell Press
-Pec Deck
-High-to-Low Cable Fly
-Assisted Dips (skill work only, not counted as main volume)

Back:

-Wide-Grip Lat Pulldown
-Wide-Grip Cable Row
-Seated Cable Row (V-Bar / Neutral Grip, elbows close to the body)
-Assisted Pull-Ups (skill work only, not counted as main volume)

Shoulders:

-Machine Shoulder Press
-Cable / DB Lateral Raises
-Reverse Pec Deck Fly

Biceps:

-Bayesian Cable Curl
-Machine Preacher Curl
-Hammer Curl

Triceps:

-Overhead Cable Triceps Extension
-Cable Triceps Pushdown

Forearms:

-Cable Wrist Curl
-Cable Reverse Wrist Curl

Legs:

-Leg Press (or Smith Machine Squat)
-Romanian Deadlift
-Leg Extension
-Seated Leg Curl
-Standing Calf Raise

Abs:

-Hanging Leg Raise
-Cable Crunch / decline weighted crunch
-Weighted Russian Twist

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u/Educational-Ad-1160 — 14 hours ago
▲ 196 r/WorkoutRoutines+1 crossposts

70.5 and never felt better

3 years ago I fell 14 ft off a cliff and got a compound tibia fracture that resulted in 3 surgeries, 18 days in hospital, 9 months recovery and significant muscle atrophy. I decided to start lifting weights once I was able. So, for 1.5 years now it’s been 3-4 gym days and 10k daily steps. Clean eating, with lots of protein. The muscle is better than ever (the leg still is falling behind though) and I I never felt better. I was recently diagnosed with a T3 deficiency from my thyroid and that has hampered my anabolic response by 15-20%, my protein synthesis and my testosterone levels… but there’s a treatment plan so I am excited to see the gains that are ahead once this issue is addressed. The point is, don’t let anything stop you at any age, muscle can always be built and determination beats motivation every time!

u/kemrt231 — 1 day ago
▲ 4 r/WorkoutRoutines

current physique update ✨ My glutes have grown since I dropped hip thrusts and focused on the minor glute. Honestly, switching from a 3-day leg split to training overall legs heavy 2 times a week was a total game changer."

u/samanthamichellemex — 19 hours ago
▲ 8 r/WorkoutRoutines

[M21] This is my current physique. Would love to grow my muscles, I need help with my routine!

Hi! I’m 6’0” and I’d say 70 KG (don’t own a scale lol)

My routine goes as a PPL:
I try to go to the gym 5 days a week (from monday to friday), but sometimes miss a day or two.

Pull day:
- Weighted pull ups (+12.5KG) 3 sets till failure.
- Lat pulldown / 2 sets till failure
- Seated row / 2 sets till failure
- Machine row / 2 sets till failure
- Inclined bench bicep curl / 2 sets till failure
- EZ bar curl / 2 sets till failure
- Hammer curls / 2 sets till failure
- 1 Forearm excercise / 2 sets till failure

Push day:
- Inclined bench press / 2 sets till failure
- Peck deck / 2 sets till failure
- Chest press / 2 sets till failure
- Shoulder press / 2 sets till failure
- Frontal cable raises / 2 sets till failure
- Lateral raises / 2 sets till failure
- Weighted dips (+10KG) / 2 sets till failure
- Tricep pull-down / 2 sets till failure
- Cable skull crushers / 2 sets till failure

Leg day:
- Leg press / 2 sets till failure
- Deadlift / 2 sets till failure
- Leg extensions / 2 sets till failure
- Lying hamstring curls / 2 sets till failure
- Seated calf raise / 2 sets till failure
- Hip abduction / 2 sets till failure
- Hip adduction / 2 sets till failure

I do core the days a week:
- 4 sets of incline weighted crunches, 2 with 15KG and 2 without it
- Abs wheel / 3 sets till failure

Any advice to improve is welcome!! 🙏

u/Krillin04 — 1 day ago
▲ 5 r/WorkoutRoutines

how can i improve the look of my butt?

I recently took some cute photos, but I can’t help and feel insecure about the shape of my butt. It’s square/V shape, wide, and flat. What can I do for it to look nicer? other than losing weight as I am working on that at the moment. I’m looking for maybe specific exercises for this type of bum.

u/AbroadTimely — 1 day ago
▲ 9 r/WorkoutRoutines+2 crossposts

Can you rate my split? Day 1 Push Day 2 Pull Day 3 Legs Rest day Day 4 Upper Day 5 Lower Rest Day

u/cr7modoo — 1 day ago