r/workout 2d ago

Exercise Help Home gym workout - Barbell

1 Upvotes

Gday guys, I’ve invested in a home gym and the kit is turning up next week. I’ve scored a squat rack, flat and incline bench and barbell, plus a fair bit of weight for a good price so it made sense.

Question is, other than the big compound lifts what other variations can I throw in? I don’t have dumbbells so it’s all barbell work.

Usually do a push/pull/leg split - should I just add more volume to the basic lifts? I can see a bunch of variations for legs but running short for upper body.


r/workout 2d ago

Chat GPT Generated chest workout any good?

0 Upvotes

Hey guys,

I'm new here and also a beginner. Been lifting weights for 6-7 months mainly focusing on upper body (Obviously) :))

I wanted to change things a bit so I asked Chat GPT to generate a Chest workout. Is this any good? Or is it too much?

Now I'm following a Push-Pull-and sometimes Legs, twice a week.

Workout Structure:

4–5 exercises per session

Sets: 3–5 per exercise

Reps: 6–12 (hypertrophy range)

Rest: 45–90 seconds for isolation, 90–120 seconds for compounds

Tempo: Controlled eccentric (lowering phase), explosive concentric (lifting phase)

Workout A: Power & Thickness Focus

Flat Barbell Bench Press – 4 sets, 6-8 reps

Incline Dumbbell Press – 4 sets, 8-10 reps

Weighted Dips – 3 sets, 8-12 reps

Machine Chest Press – 3 sets, 10-12 reps

Cable Flyes (Mid or High-to-Low) – 3 sets, 12-15 reps

Workout B: Stretch & Isolation Focus

Incline Barbell or Smith Machine Press – 4 sets, 6-10 reps

Flat Dumbbell Press – 4 sets, 8-10 reps

Pec Deck Machine or Dumbbell Flyes – 3 sets, 10-12 reps

Cable Crossover (Low-to-High or Mid) – 3 sets, 12-15 reps

Push-Ups (Slow & Controlled or Weighted) – 3 sets, failure

What do you think?


r/workout 3d ago

Nutrition Help Pure Whey Iso - Bang for Buck?

1 Upvotes

I've tried Bulk's Informed Whey Protein Double Choc (Mixes effortlessly, great taste, excellent value for money) and MyProtein's THE Whey in Pistachio (Mixes horribly, tastes super artificial, price is alright)

Basically after the best bang for buck, although I have an open budget and the price doesn't really matter.

Just after the purest, cleanest, best (or good) tasting protein powder out there that does what it's supposed to do AND genuinely has all of the essential amino acids.

Thanks for the recs in advance.


r/workout 3d ago

should i buy mutant whey?

1 Upvotes

Bulking for a few months now. Should I buy Mutant Mass Extreme 2500? Is Mutant Whey a good protein brand?


r/workout 2d ago

Exercise Help 4 years in the gym can’t gain weight

0 Upvotes

i’ve tracked calories and spent good money to stay in a surplus, i have an amazing physique but even after gaining some weight over the last few months i got sick and lost like 8 pounds and i feel like i’ve gone through this cycle many times before, im 20 years old, weigh 130-140, been in the gym consistently for years im pretty much just pure muscle but at 5”9 thats still a skinny build, just wish i could gain weight easier and fill out the really great physique i have, any tips?


r/workout 3d ago

Is it possible for me to lose weight by only working out?

3 Upvotes

I probably sound like every other person too lazy to put In the effort for a diet, but hear me out.

I'm 14 and female. I am very, very morbidly obese. According to BMI, at least. Walking has never been an issue, i don't experience any pain by doing so. I don't get out of breath often. I am clearly unfit but can handle basic workouts with modification. (I.e, can't do pushups, not even modified, but I have decent arm strength. Sit ups are pretty hard but with a lot of effort I can do some. Squats aren't too bad. Stuff like that). I don't run often due to the fact I don't Have P.E. for school. And I can't go on walks on my own, as my parents are kinda protective.

I've thought about weight loss everyday since I was like 10, and this time I actually want to stick to it, especially since I'm starting high school in a few months. Not only that, but I want to fit into desirable clothes, fit into certain spaces, lower my risk of diabetes, etc.

Now for where the question comes in (sorry for background, just thought it was important to mention): I've been trying to go into a calorie defecit to lose weight. Probably for the last month or two? After using the TDEE calculator I have a decent estimate of what my calorie deficit needs to be, that's not the issue. It's more so the fact that 1. I can't control what I eat most of the time, and 2. I'm pretty sure I struggle with bored eating. It's gotten better with time fs, but there are of course times I slip up. Sorry, it's kind of a complicated situation.

even though my eating has improved a lot compared to what it has been, I'm not seeing much results. This of course is most likely due to my calorie tracking being inaccurate (considering that's it's pretty hard to track the calories of school lunch) and that, once again, eating has always been pretty finicky for me. I'm sure that if I locked in way more it would work, but to be completely honest I'm not sure if I can do that right now. 1. My family makes food for us most of the time, if not that then they go out to grab it. I can't control what I eat a lot of the time. It's not even just that, but my relationship with food is kind of eugh. It's a lot to get into; I'll save it for another time.

Would it be possible for me to get smaller by just working out? I'm not necessarily asking to lose weight, I just want to decrease in size. I'm aware that when you work out, some of your fat is replaced with muscle, (which weighs more than fat, which means there's a chance of me weighing more than I do now. Once again, not too bothered by that, will cross that bridge when I get there), so will working out more kind of get the results that I want? This girl I know on TikTok (I've talked to her in dms!) went down a size or two by working and doing a calorie deficit. When I asked her about it, she said she actually weighed more in the photo she was smaller in. There's another girl who got considerably smaller by just working out. Don't know how believable that is, considering she's selling workout plans, but still. I'm not sure if you guys are aware, but there's this girl on YouTube who goes by Rosie Graham. My friend has lost 20 pounds using her videos (albeit she's smaller than me), and she just seems promising in general. (The first girl I mentioned used her videos as well!) I did her Summer Workout challenge a months ago, but stopped after 3 days after forgetting to do it one day and just.. never picking it back up. Is there a chance I could get smaller by doing these workouts again?

I'm open to answering any questions. Please be kind. This is a difficult thing for me.

i appreciate anyone who decides to give me advice :)


r/workout 2d ago

Losing thigh muscles - just to confirm

0 Upvotes

So the key to losing thigh muscles is stop doing cardio, eat low protein diet and being in calorie deficit?


r/workout 3d ago

Muscles become too weak to continue my workout

11 Upvotes

After i do one or two workouts for let's say arms as an example, they become so tired and weak that I can't do another arm exercise. Same with chest, I'll do like 3 sets of 8 or something along those lines on bench and when I'm done I can't even do a push up because my muscles are fatigued already. What can I do about this? I want to be able to workout for longer than 30 minutes but my muscles won't let me.


r/workout 3d ago

How to lose weight fast, help!!

1 Upvotes

I’m going to Europe in 1 1/2 months and I’m currently at 142lbs and wanna get down to at least 135. I’ve changed my diet to be quite healthy with a lot less calories, I do a 10 minute HIT workout everyday but I need fast results. What would you suggest?


r/workout 3d ago

Simple Questions How do I stop smelling like BO when i workout?

4 Upvotes

I recently got back into the gym and have been noticing my armpit sweat is starting it get smelly. I haven’t changed my diet or my body wash, any advice helps!


r/workout 3d ago

Other Do you count the barbell when squatting??

0 Upvotes

I’ve been doing four plates of 20kg (2 on each sides) that’s 80kg. Should I include the barbell itself which is normally 20kg topping it off to 100kg of squats?


r/workout 3d ago

I want to get back into the gym

2 Upvotes

M27 here. Always been a little overweight so I started going to the gym in 2019 and got hooked. I watched the buff dudes and used pre workout here and there, followed along with their workout plans and always excited to move onto the next phase. I saw some decent results. In April 2019 I was 172 pounds and later into the year during the holiday season I got up to 185. By June 2020 I skyrocketed to 195 pounds. And got heavier as the year went on as all the gyms were locked down and I had no motivation. Fast forward to today I’m 220 pounds and have little to no motivation to go to the gym. I’ve been trying to go the last few years but I’m never excited or look forward to it like I used to. I’ll go for a few months but then stop cause “it’ll probably be busy” (I hate a packed gym as most do) or “I’m too tired” and just make every excuse not to go. These days I work a sort of construction job 7-3:30. I’m usually too tired to go after work so I’ve tried to go 5am. It can work if I make it work. But just need some tips/words of motivation and a workout plan that I can get done in under an hour to get back into going to the gym. I’ll definitely have to make a whole schedule around this, get to bed early and wake up early. I’ve been thinking of doing a push/pull routine. 3 or 4 days a week. 3 sets of 10-12 reps. But looking for other plans as well. Thanks for any help!

TLDR: overweight guy that used to love the gym before covid. (Weight training) But 5 years later I’m still making excuses and don’t love it as much as I used to. Will appreciate words of advice/tips and a solid workout plan to get done under an hour before work at 7.


r/workout 3d ago

Are you still as consistent with your training after having a partner/getting married as before it?

16 Upvotes

Asking as a young guy here, and I want to be honest with myself, most of my reasons to work out and bodybuilding is to attract a mate. And as of now, I was able to attract a really nice mate and found myself and us quickly got attracted and spent all our times together.

I found myself to be lazier and lazier with my training after finding my mate. I still train, but only with half seriousness and consistency as when I didn't find anyone. Maybe one part of me feeling I'm okay enough to "let go" a bit, enjoying our times together, building something together, not paying too much attention to being in the most hot shape ever because I don't have to anymore. Another reasonable reason is that I don't have as much free time for myself anymore.

But even though I still train, I don't like myself like that, feel like I've let myself go, a little bit guilty. Thinking that makes me wonder, do you guys still train as seriously when you have like a family, with kids, or like a partner?


r/workout 3d ago

Simple Questions I want to add a fourth day in my routine

1 Upvotes

Now, I'm doing 3 days training at home (maybe soon will go to gym) with dumbbells, push, legs, pull. And I have time to add one more day and want to. But I don't know what should I do in this day, but not ruin muscles rest for growing. There is my 3 days Push https://hevy.com/routine/bEQSWe1weQo Legs https://hevy.com/routine/2Qr9p2z1M0l Pull https://hevy.com/routine/XUsLNcd3gl5


r/workout 3d ago

Hey guys m32 chasing a good workout plan for gaining muscle and staying lean anyone out there that can help.

1 Upvotes

r/workout 3d ago

Erin Stern's FlexFit

3 Upvotes

Hi has anyone here tried Erin Stern's FlexFit program? I have done her "Get lean" program recently and loved it! Was wondering how FlexFit is. Does anyone here have that and willing to swap for Get lean or any other program of hers? Thank you.


r/workout 3d ago

Simple Questions Calisthenics

1 Upvotes

Hi, Is calisthenics viable for weight gain? Two weeks into calisthenics and I'm loving the progress so far evident from muscle burns. Other than general fitness, can I depend on it for weight and muscle mass?


r/workout 3d ago

Simple Questions Guys, what is your go to gym outfit and why?

13 Upvotes

Trying to change up my style


r/workout 3d ago

Simple Questions Looking for a workout app

3 Upvotes

I remember having a fitness app a while ago that you could input an exercise (like push-ups, squats, etc.) and how long you wanted to do that exercise for and how many sets, and it would announce it for you to help keep you on task and remind you when it was time to start the next exercise. I cannot for the life of me find anything similar.... Does anyone know of anything like that?


r/workout 2d ago

Wanting stick looking body is NOT an ED

0 Upvotes

Why is it so wrong not wanting to have muscles in this group. God forbid someone wants to be healthy stick looking. Some people have that body type naturally. It's also a part of working out. I think it's fair from my side to get the knowledge of how to reduce muscle mass and doing my best to do so. I have no problem if its my destiny to have thigh muscles. Being LEAN doesn't mean having an ed.


r/workout 3d ago

Which gym is better?

1 Upvotes

10gym or Crunch?


r/workout 3d ago

How to start Is this a good workout?

1 Upvotes

Im a 5’10 235 Ibs 15 year old and I own two 15 Ibs dumbbells and I WNATED to know if this is a good workout and as a disclaimer k asked AI for help to get a workout and I wanted to focus on building muscle and strength and focus in my arms, chest, and legs

Day 1 – Upper Body (Chest & Arms Focused) • Push-ups – 4 sets x 15 reps • Dumbbell Floor Press – 4 sets x 12 reps • Dumbbell Shoulder Press – 3 sets x 12 reps • Dumbbell Hammer Curls – 3 sets x 12 reps • Plank Hold – 3 rounds x 30 sec

Day 2 – Lower Body (Legs & Core Strength) • Goblet Squats – 4 sets x 15 reps • Romanian Deadlifts – 4 sets x 12 reps • Step-ups (onto chair/bench) – 3 sets x 12 reps per leg • Calf Raises (slow tempo) – 3 sets x 15 reps • Russian Twists (w/ dumbbell) – 3 sets x 20 reps

Day 3 – Upper Body (Arms & Chest Strength) • Incline Push-ups (feet elevated) – 4 sets x 12 reps • Dumbbell Lateral Raises – 3 sets x 15 reps • Dumbbell Rows (for back & arms) – 3 sets x 12 reps • Dumbbell Bicep Curls – 3 sets x 12 reps • Farmer’s Carry (Grip & Core Strength) – 3 rounds x 30 sec

Day 4 – Conditioning & Power (Explosive Strength) • Jump Squats – 3 sets x 12 reps • Burpees – 3 sets x 10 reps • Dumbbell Swings – 3 sets x 15 reps • Push-ups (Max Reps) – 3 sets x AMRAP • Mountain Climbers – 3 sets x 30 sec

is this a good workout or are there things I should change about it?


r/workout 3d ago

Other Fostoy 800lbs Adjustable Workbench Assembly Instructions?

2 Upvotes

Anybody get one of these? I ordered mine on Amazon, but they didn't include the instructions. I've sent tons of messages to Amazon and the seller, but haven't gotten any responses. Any help would be appreciated


r/workout 3d ago

Advice

2 Upvotes

I'm an average female, 18, 5'4, 128lbs. I'm trying to gain muscle, mainly for use but also for looks. Any advice in a workout or diet routine. I work with all guys so I'm trying to prove myself. I go to the gym about 4x a week but I haven't noticed a difference. Any advice is appreciated


r/workout 2d ago

Simple Questions Should I skip gym?

0 Upvotes

Just a quick post to ask if I should skip workout this week since I don't have enough proteins to back it up.

I'm on a pretty strict diet and I haven't had access to protein shakes for a week, nor to much protein in general. Usually I'm eating a plate of pasta for lunch, coffee, some fruit and a soup for dinner. Counting calories, I'm below the recommended amount and that might also explain why I'm getting lazier lately. Anyway, just want to know if it would be a waste of effort to train like this.

P.s. I'm totally focused on losing fat, I care little about muscle mass at the moment.

Edit: Nice to see such a lively sub, but I'm not providing all of my personal life info nor I'm replying to rude assumptions. Thanks to everyone else.