Goal: put on muscle mass.

Do exercises within all of these categories:

• Vertical press
• Horizontal press
• Vertical pull
• Horizontal pull
• Squat
• Hip hinge

Any program I do must have those. Beyond that, isolation exercises as needed. I’m adding shoulders and arms as I want big ass arms.

This year I mostly did 3x a week full body. Now I’m gonna change to Upper, Shoulders/Arms, Lower. More ShArms to bro out, less leg frequency as they’re growing faster than everything else.

Big heavy compound movemets first then shower and go home.

I keep mine dumb as bricks. Three days a week (usually), every day exactly the same full body workout. All exercises I do 3 sets and keep within 5 to 10 reps, when I do 10 reps successfully for all three sets, I increment the weight in the next session. My program is:

• Back squats
• Bench press
• Deadlift
• Seated dumbbell overhead press
• One handed dumbbell rows
• Dumbbell bicep curls
• Lateral raises
• Lat pulldowns

I also ruck for cardio.

Good luck with your training! Hope you have fun and see the results you’re looking for.

I’m old. Always been fit through lifestyle, but, never clicked with gym.

Then I did a pilates class and for me, it finally clicked.

Body weight, floor routines, stretching. Slow core. Shaking through planks is like a weird fetish, and I love it.

Who knows what you’ll find… But, you’ll find it.

Have fun!

Very minimalistic routine 2-4 days a week. Alternating between A: squats + chins, and B: deadlift + dumbbell overhead press. 3 sets for everything except deadlift which is 1 set. When I hit 10 reps per set I add weight.

For years I’d alternate between running and 5x5 Strongifts. When running I’d use a treadmill. To do Stronglifts, I used a squat rack, a bench press rack, and a deadlift bar.

What muscles did I target with Stronglifts? Stronglifts has a philosophy around compound movements to use the most muscles with the least exercises.

Assuming you’ll start a new routine soon, please take care of your body! I had to stop weightlifting because of a back injury and a shoulder injury. Please make sure your form is alright; please be conservative with total volume; and please listen to your body. You can’t achieve your fitness goal if you’re injured.

Edit: After Stronglifts, I shortly did AWorkoutRoutine + running. Then I changed to Gold Medal Bodies’ Elements + running, but that felt too awkward to do in a gym, so now I only do GMB exercises at home.

I have a home gym with a basic incline/decline bench and 5-50lb adjustable dumbbells. 3 days a week, 2 muscle groups a day, 3 exercises with 3 sets per exercise per muscle group. I have 2 routines that I alternate between weeks.

Tues - Legs/Abs

Wed - Back/Shoulders

Fri - Chest/Arms

If you want to try something different from lifting weights, you can also look into calisthenic circuits.

https://stronglifts.com/stronglifts-5x5/workout-program/

(I personally swap the back squats for zerchers, and the rows for curls - but find what works for you)

I do push day, pull day, leg day. It’s a common split you could look up a bunch of different workouts. Just search for ppl split workout. It’s nice because even if you go to the gym every day (I’m not advocating that, you need rest) your muscle groups get two days of rest before you work them again.

If you’re new and intimidated by some of the exercises, just find a machine that works the same muscles or does a similar motion. It’s not perfect but it gets the job done. I watched a ton of YouTube videos on how to do exercises when I started. And if you don’t like an exercise, don’t do it. Find another one that works the same muscles that is enjoyable. For instance… Most programs suggest doing “skull crushers” for triceps workout. I hate them. They don’t feel right and the name annoys me. I do overhead triceps extensions on a cable machine instead and they feel so much better to me. I enjoy doing them instead of dreading

Good luck!