gym goers come

I recently lost a lot of weight thru cardio and a caloric deficit and I got a gym membership. thing is I have no idea what to do/what workouts to do. can anyone share their gym routine?

Do upper body only unless u want to be a body builder

i have pdf file how do i send it on vlr?

making friends at the gym or doing most google searches help, I usually have a set schedule of going 4 times a week and doing 45 min of cardio before working out. Legs, shoulders, back, and chest is how i sort them. I have been going for about 6 months so im still figuring it out myself still :D hope this helps.

kyro1 [#3]

i have pdf file how do i send it on vlr?

upload in google drive and share

If you're looking to build muscle, here is my routine. If you're new to the gym, just look up each exercise to see what to do. Also, if you are new and are struggling to find motivation, only do the exercises that you actually enjoy doing for the first month. Don't feel bad if you skip a few. The point is to build a habit. Once you look forward to going and are used to it, you can do them in completion. The hardest part isn't to lift the heaviest, the hardest part is showing up. Start with 3 days a week. M-W-F.

Day 1: Full Body (Pull Emphasis)
Deadlift - 4x 4-6 (warm up)
Barbell Row - 3x 6-8
Lat Pull Down 3x 8-10
Incline Dumbbell Bench Press 3x 8-10
Bulgarian Split Squat 3x 8-10
Face Pull 3x 12-15
Dumbbell Bicep Curls 3x 10-12
Standing Barbell Calf Raises 3x 8-10

Day 2: Full Body (Push Emphasis)
Flat Bench 4x 4-6 (warmup)
Overhead Press 4x 6-8 (warm up)
Chest-Supported Dumbbell Row 3x 8-10
Leg Press 3x 10-12 (warm up)
Lying Leg Curl 3x 10-12
Lateral Raise 3x 10-12
Rope Pushdown 3x 10-12

Day 3: Full Body (Leg Emphasis)
Squat 4x 4-6
Romanian Deadlift 4x 6-8
Bench Press (lighter load) 3x 8-10
Seated Cable Row 3x 8-10
Standing Dumbbell Shoulder Press 3x 8-10
Barbell Curl 3x 12-15
Standing dumbbell calf raises 3x 10-12
Skull Crushers 3x 12-15

3/6 days a week: push, pull, legs; 4 days a week: upper, lower, upper, lower; 5 days a week: upper, lower, upper, lower, arms/weakpoint(s) or full body every day. here are lots of programs: https://drive.google.com/drive/folders/1-2zX3soXHiOWeHxtDiZQf4xuKNZG4bPR

look up jeremy ethier on youtube. He has plenty of routines and his videos are great for beginners as he go in depth on how to properly perform each exercise and the science behind them.

just do exercises with 2 days gap for recover, try to stick to a routine and start with easier ones, try to have 3 routines and alternate between them every 2 months

flinskyy [#2]

Do upper body only unless u want to be a body builder

thats terrible advice bruh

"hey chat gpt can you create a workout plan for me"

kyro1 [#3]

i have pdf file how do i send it on vlr?

google docs pls 🙏🏼

You want to split your body in 4 and train each quadrant separately.
Left Upper Day:
Left Shoulder Press
Left Cable Pull Down
Left Lat Pull Down
Left Overhead Press
Left Seated Cable Row
Left Bicep Curl

Right Upper Day:
Right Shoulder Press
Right Cable Pull Down
RIght Lat Pull Down
Right Overhead Press
Right Seated Cable Row
Right Bicep Curl

Left Lower Day:
Left Single-Leg Squat
Left SIngle-Leg Calf Raises
Left Leg Press
Left Quad Extension
Left Hamstring Extension

Right Lower Day:
Right Single-Leg Squat
Right SIngle-Leg Calf Raises
Right Leg Press
Right Quad Extension
Right Hamstring Extension

reremus [#6]

If you're looking to build muscle, here is my routine. If you're new to the gym, just look up each exercise to see what to do. Also, if you are new and are struggling to find motivation, only do the exercises that you actually enjoy doing for the first month. Don't feel bad if you skip a few. The point is to build a habit. Once you look forward to going and are used to it, you can do them in completion. The hardest part isn't to lift the heaviest, the hardest part is showing up. Start with 3 days a week. M-W-F.

Day 1: Full Body (Pull Emphasis)
Deadlift - 4x 4-6 (warm up)
Barbell Row - 3x 6-8
Lat Pull Down 3x 8-10
Incline Dumbbell Bench Press 3x 8-10
Bulgarian Split Squat 3x 8-10
Face Pull 3x 12-15
Dumbbell Bicep Curls 3x 10-12
Standing Barbell Calf Raises 3x 8-10

Day 2: Full Body (Push Emphasis)
Flat Bench 4x 4-6 (warmup)
Overhead Press 4x 6-8 (warm up)
Chest-Supported Dumbbell Row 3x 8-10
Leg Press 3x 10-12 (warm up)
Lying Leg Curl 3x 10-12
Lateral Raise 3x 10-12
Rope Pushdown 3x 10-12

Day 3: Full Body (Leg Emphasis)
Squat 4x 4-6
Romanian Deadlift 4x 6-8
Bench Press (lighter load) 3x 8-10
Seated Cable Row 3x 8-10
Standing Dumbbell Shoulder Press 3x 8-10
Barbell Curl 3x 12-15
Standing dumbbell calf raises 3x 10-12
Skull Crushers 3x 12-15

if you had weight % you do for the excerices compared to your max of it that would prob be helpful

tuffybass [#14]

if you had weight % you do for the excerices compared to your max of it that would prob be helpful

you are aiming to hit failure between the rep range, and then once you hit the upper limit with some rir then you go up in weight

After [#4]

making friends at the gym or doing most google searches help, I usually have a set schedule of going 4 times a week and doing 45 min of cardio before working out. Legs, shoulders, back, and chest is how i sort them. I have been going for about 6 months so im still figuring it out myself still :D hope this helps.

Do you keep the cardio on bulks?

aaa111aaa111 [#11]

"hey chat gpt can you create a workout plan for me"

^^^ this is what i did and tiktok has a lot of good advice

Incline flies and and incline barbell/dumbbell press to get big chest, be sure to lift your chin and shoulders back too in order to get max range of motion.

ascention [#13]

You want to split your body in 4 and train each quadrant separately.
Left Upper Day:
Left Shoulder Press
Left Cable Pull Down
Left Lat Pull Down
Left Overhead Press
Left Seated Cable Row
Left Bicep Curl

Right Upper Day:
Right Shoulder Press
Right Cable Pull Down
RIght Lat Pull Down
Right Overhead Press
Right Seated Cable Row
Right Bicep Curl

Left Lower Day:
Left Single-Leg Squat
Left SIngle-Leg Calf Raises
Left Leg Press
Left Quad Extension
Left Hamstring Extension

Right Lower Day:
Right Single-Leg Squat
Right SIngle-Leg Calf Raises
Right Leg Press
Right Quad Extension
Right Hamstring Extension

No compounds lifts? this guy is on machines all day

flinskyy [#2]

Do upper body only unless u want to be a body builder

Your tryna get him to have the most skinny legs or something?

michaelisupset [#12]

google docs pls 🙏🏼

https://drive.google.com/file/d/16covtspNSoXGvJCI5jP-3SerJQXplked/view?usp=sharing

lmk if that works

just eat in a slight surplus of 200 cals (find maintenance), do PPL split and get 7-9 hours of quality sleep, do progressive overload.

increase weights by 5lbs every week

eat foods like rice, eggs , sweet potatoes, beef , chicken, turkey, salmon ,vegetables

dont forget 1g of protein per lb of body weight and also dont eliminate fats from your diet you need it for testosterone production

Damn if only you made this thread before you lost the weight. That fat you had before running and dieting would have helped you build muscle faster. All good tho, the gym is just about being consistent in the end. Your workouts don’t matter as much as you think, just do 3-4 exercises per muscle group that ur working on. I group my muscles like this: back and bi’s, chest and tri’s, legs and shoulders.

kyro1 [#21]

https://drive.google.com/file/d/16covtspNSoXGvJCI5jP-3SerJQXplked/view?usp=sharing

lmk if that works

it says I need to request access, I sent a request

PankakeStore [#7]

3/6 days a week: push, pull, legs; 4 days a week: upper, lower, upper, lower; 5 days a week: upper, lower, upper, lower, arms/weakpoint(s) or full body every day. here are lots of programs: https://drive.google.com/drive/folders/1-2zX3soXHiOWeHxtDiZQf4xuKNZG4bPR

thanks!

michaelisupset [#24]

it says I need to request access, I sent a request

accepted it

all you need is the internet brother, I learned everything I needed to know about the gym and how to get a god physique, just gotta do basic research, then time and consistency will do the rest, don't need a bullshit trainer or some stupid IG fitness course

Kalerx [#20]

Your tryna get him to have the most skinny legs or something?

Body weight squats are more than enough for legs 🙂 pistol squats are enough for a causal gym goer

flinskyy [#28]

Body weight squats are more than enough for legs 🙂 pistol squats are enough for a causal gym goer

It's really just about the body you want. I left the fitness space because everyone thinks getting huge is the standard, Like I just want to stay lean and in shape bruh, I'm not a bodybuilder. 😭