gym routine

i want to properly get back into the gym but i dont have the necessary knowledge. last time i had to quit fast and didnt develop a proper workout routine.

do yall have any suggestions? my plan is for 3-4 days a week

push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest

go for the ABC workout. A is normally for chest/triceps, B is back/biceps, C is for legday. and remember, always give at least 1 day of rest to the muscles you trained the day before.

incline bench with dumbbells/barbells, and incline/decline cable flies for good chest

Preacher curls, hammer curls, and pullups with palms facing toward you for big biceps

Tricep pushdowns and facepulls with cables are good, skullcrushers also good but ymmv

Don't forget to train hamstrings too after squats, want both sides of you leg to be balanced. Get knocked knees if your quads are stronger than your hammies

If you're just looking to get/stay fit and not be the hulk this app is goated.

I know it looks cringe but it makes a little workout plan for you and adjusts based on your feedback every day. It's simple but effective.

Depends on how many days your aiming to gym per week

Just do push pull push pull 4 days in a week
No need for legs

This is mine. It’s a 4 days split and take the 5th day off and repeat. Worked wonders for me!

Workout Split :
Day 1 - Chest & Shoulder :

• incline dumbbell press (chest)
• Cable crossover (chest)
• Machine flyes (chest)
• Shoulder press (shoulder)
• Cable Lateral raises (shoulder)
• Face pull (shoulder)

Day 2 - Back :

• Bent over row
• Romanian deadlift
• Chest supported row
• lat pulldown
• Seated row
• Back extension

Day 3 - Arms :

• Incline curls (biceps)
• Concentration/preacher curl (biceps)
• Hammer curl (biceps)
• Skull crusher (triceps)
• Rope push down (triceps)
• Cable kickback (triceps)

Day 4 - Legs & Abs :

• V machine squat (legs)
• Leg press (legs)
• Leg extension (legs)
• Lying leg curls (legs)
• Calf raises (legs)
• Cable crunches (abs)
• Leg raises (abs)
• Knee to chest curls (abs)
• Side to side dumbbell pulls (abs)

The bad thing about push pull legs is that you compromise on arms and recovery is hard.

Do a upper/lower split
6-15 sets per week per muscle group.

1-3 movements per muscle group in a session, 2-8 sets per muscle group

muscle groups worked 2-6 days per week

optional: daily undulating periodization

a horizontal press (bench), incline/vertical press (incline press, dumbbell overhead press), horizontal pull (bent row, cable row), vertical pull (pullups, lat pulldown), knee-dominant leg (squats, leg press), hip-dominant leg (Romanian deadlifts), biceps isolation (curls, hammer curls), tricep isolation (seated skull crushers, pushdowns), side delt isolation (lat raises), abs

optionally: flyes, incline flyes, rear delt flyes, band pull-aparts, scapular push-ups
, walking lunges, hip thrusts, leg extensions, leg curls

A solid way to do this (save time on warming up) is to do one heavy 6-10 or 6-12 rep compound at the start, then a 10-20 rep dumbbell/cable/machine accessory for the antagonist muscle group, then 2-4 accessories done for 2-6 sets each with 10-20 rep supersets or 15-30 rep myo-rep sets.

Note: the lower end of these set ranges is adequate for growth until you're quite advanced. Even then, some folks will still gain with it provided they work with pristine form and right at failure (novices will not need to get near true failure in order to grow with this)

https://weightology.net/muscle-gain/4-day-per-week-upper-lower-hypertrophy-split/ Check this article out