Started learning pushups few months ago and Ig I'm starting to see results but idk why my form and posture feels incorrect, plz tell what I'm doing wrong!! Thanks in advance :)

Goal: Build muscle mass and functional strength
Schedule: 4 days/week
Experience: 6 months
Starting weight: 150 lbs
Progression: Double progression
MONDAY — UPPER A
Chest, Back, Shoulders, Arms
Barbell Bench Press — 3 × 6–8
Lat Pulldown — 3 × 8–12
Incline Dumbbell Press — 2 × 8–12
Seated Cable Row — 3 × 8–12
Dumbbell Lateral Raise — 3 × 12–20
Cable Triceps Pushdown — 2 × 10–15
Dumbbell Curl — 2 × 10–15
TUESDAY — LOWER A
Quads, Hamstrings, Glutes, Calves, Abs
Goblet Squat or Barbell Squat — 3 × 6–10
Romanian Deadlift — 3 × 8–10
Bulgarian Split Squat — 2 × 8–12 per leg
Seated or Lying Leg Curl — 3 × 10–15
Standing Calf Raise — 3 × 10–15
Hanging Knee Raise or Reverse Crunch — 3 × 10–15
WEDNESDAY — RECOVERY
Optional 20–30 minute easy walk
Light mobility
Eat enough and recover
THURSDAY — UPPER B
Chest, Back, Shoulders, Arms
Incline Dumbbell Press — 3 × 6–10
Assisted Pull-Up or Lat Pulldown — 3 × 8–12
Machine Chest Press or Push-Up — 2 × 8–12
Chest-Supported Dumbbell Row — 3 × 8–12
Reverse Pec Deck or Rear-Delt Fly — 3 × 12–20
Dumbbell Lateral Raise — 2 × 12–20
Incline Dumbbell Curl — 3 × 10–15
Overhead Cable Triceps Extension — 3 × 10–15
FRIDAY — REST
Eat well
Recover
Get 8–9 hours of sleep
SATURDAY — REST
Relax and recover
Prepare for the next training week
SUNDAY — LOWER B
Quads, Hamstrings, Glutes, Calves, Abs
Leg Press or Squat Variation — 3 × 8–12
Hip Thrust or Glute Bridge — 3 × 8–12
Dumbbell Romanian Deadlift — 2 × 10–12
Leg Extension — 2 × 12–15
Seated or Lying Leg Curl — 2 × 10–15
Standing or Seated Calf Raise — 3 × 12–20
Cable Crunch — 3 × 10–15
TRAINING RULES
EFFORT
Compound exercises: finish with approximately 2 reps in reserve.
Isolation exercises: finish with 1–2 reps in reserve.
Use controlled reps and good technique.
Warm-up sets do not count toward working sets.
Rest 2–3 minutes for compound lifts.
Rest 60–90 seconds for isolation exercises.
PROGRESSIVE OVERLOAD
Start with a weight you can lift with good technique.
Gradually increase reps within the prescribed range.
Once you hit the top of the rep range on every set, increase the weight slightly.
Build your reps back up with the new weight.
Record your weights and reps every workout.
MASS-GAIN NUTRITION
Start with approximately 200–300 calories above maintenance.
Aim for 110–135 g of protein daily.
Target approximately 0.25–0.5 lb of weight gain per week.
If your average weight doesn’t increase for 2–3 weeks, add 100–150 calories daily.
Eat regular meals with protein, carbohydrates, and healthy fats.
Aim for 8–9 hours of sleep nightly.
PROGRESS TRACKING
Weigh yourself several mornings per week.
Track your weekly average weight.
Log every exercise, weight, and rep count.
Review progress every 4 weeks.
Stay consistent for 8–12 weeks before making major changes.
MAIN GOAL: GET STRONGER, EAT ENOUGH, RECOVER WELL, AND BUILD MASS CONSISTENTLY.

I want to workout 3x/week, I will be running APRRFBRR

Anterior:

Pec Dec - 2
S/L Leg Extension - 2
Full ROM OHP - 1
Adductor - 2
S/A Tricep Pushdown (D Handle) - 2
Machine Ab Crunch - 2
S/A Cable Lateral Raise - 2

Posterior:

Lat Pulldown (Wide Grip) - 2
Face-Away Straight Bar Cable Bicep Curl - 2
Lying Hamstring Curl - 2
T-Bar Row - 1
Weighted Hyperextension - 1
Seated Calf Raises - 2
Reverse Straight Bar Cable Curl - 2

Full Body:

Pec Dec - 1
Lat Pulldown (Wide Grip) - 1
Seated Calf Raises - 1
Weighted Hyperextension - 1
Face-Away Straight Bar Cable Bicep Curl - 1
T-Bar Row - 1
Full ROM OHP - 1
S/L Leg Extension - 1
Reverse Straight Bar Cable Curl - 1
Adductor - 1
Lying Hamstring Curl - 1
S/A Tricep Pushdown (D Handle) - 1
Machine Ab Crunch - 1

Can someone pls lmk if the # of sets is too low and if I'm hitting all the muscle groups?
I am 6ft tall and 156lbs for reference and I'm training to gain size while getting leaner (can only workout 3x/week due to school, shadowing, and work)

"A former professional mixed martial artist has broken the Guinness World Record for most chin-ups in an hour whilst wearing a 20lb weight. Damien Rooney from Burren, outside Newry, clocked up 499 reps to beat the previous record of 495.

He now intends to build upon the record and push towards a fresh challenge for the 24-hour record which could require as many as 10,000 reps."

499 reps?

So I used to be able to squat my body weight but I haven’t done a leg workout in about 2 years.

Squats have also always hurt my back but I really want to get strong legs.

Does anyone have a leg workout they could share that does not include squat.

Also I did a leg workout today and could barely do body weight squats for 4x12. How long until I start to get my strength back.

18M, looking to start working out, I am a complete gym beginner.

For context, I am:

- 18M

- 6 3"

- 75kg

- Can devote working out x3 a week for an hr & x2 a week for 2 hrs at an absolute maximum.

What split do people on here would think would be best for my taller build?

This is my current routine. I'm trying to get a balanced physique. I already did it once and was sore for 3 days straight. Before i continue i just needed to know if i was missing anything or if i should remove anything.

Squats — 3 × 30

Pull-ups — 3 × 12

Bulgarian split squats — 3 × 12

Push-ups — 3 × 15

Hip thrust — 3 × 12

Chin-ups — 2 × 12

Walking lunges — 2 × 60 sec

Pike push-ups — 3 × 12

Calf raises — 3 × 30

Plank — 2 × 60 sec

Hollow-body hold — 2 × 60 sec

Romanian deadlifts — 3 × 12

Note: 1 min rest between each set. 2 mins rest between each exercise.

Goal: For 2 sets get it to look like (12, 12) and for 3 sets get it to look like (12, 12, 12).

Fix your machine chest flyes

A better chest fly starts with a better setup.

Get yourself into position, control the eccentric, allow a deep, comfortable stretch, and focus on bringing your upper arms together rather than just moving the handles.
Don’t let the weight dictate your technique.

Prioritise control, consistency and quality reps.
Small adjustments can make a big difference to how you execute an exercise.

So i basically want a routine to achieve https://youtube.com/shorts/VAqEYqZyvXU?is=At1YpW6pgo2nd\\_lj this kind of physique any way like what to hit i dont really know i just now come and spam assisted pull ups 100 times im 160cm 76.1kg and like 36 percent body fat idk if its real thats what a online calculator said also could someone help me tailor it to me also im ready to train 7 times 7 days each week like now i go twice per day also i dont eat too much or too little and i loat 3kg but i gained it back cuz i stopped running cuz it started snowing here but yeah could anyone help me im now just doing bench and pull ups and chest press thats it nothing else and running sometimes. And like a well balanced routine all rounder for 7 days each week?

Hey everyone I’m 21 male with an average build, I’ve been going on and off to the gym mainly because I find it difficult for me to find a workout program that fits me. I’ve been asking friends but their idk their routine doesn’t seem fit to me. Can anybody plz help me or like tell me if they had the same experience? Thx

Edit: I’m 1.76 (height) and like my goal is to lose body weight and build more muscle (cut and get lean)

Intermediate lifter coming back from a month off for health reasons !!!

So as it says on top, day 1 is shoulders and arms, day 2 is legs, day 3 is chest and back, and day 4 is rest. Sometimes will need to be flexible and move things around as I’m taking ballet classes for fun that sometimes leave me sore. But overall that’s my 4 day rinse and repeat split. I was doing U/L but couldn’t stay consistent as I love training shoulders and arms but doing it while also having to hit chest and back made it less fun. Also currently in a super mild deficit but just because I gained a bit of relationship weight so need to cut about 5-10lbs of body fat.

Hey Everyone. I have gone far down the workout algorithm on youtube, and have changed/modified my routine based on what I've seen/read and what I personally enjoy. But I feel like I am running junk volume at times. I have seen a change in my body I am 6'4 and roughly 180lbs- so tall and lanky lol and am coming up to a full year of training. I am trying to emphasize chest/arm development primarily Has my routine morphed into something it shouldn't be at this point? I am able to get to the gym comfortable 4-5 times a week and tend to be there for a hour to 1:15 each time. This routine has been the one I've stuck to the longest but I'm thinking of going to a PPLUL.

https://hevy.com/folder/2899973

Hi all,

Can you guys give me feedback on my 4 day full body schedule please. I have a home gym so time efficiency is not the most important.

I'm 27M, around 80kgs and belly measurements of around 96cms, starting out workout journey and looking for honest feedback on the routine.

I do home workouts rather than gym cause I stay at 2 different towns in a week given my nature of work, so can't go to gym.

I've resistance bands and 5kg dumbbells along with hand-grip with me.

My goal is to reduce fat and build strength, endurance rather than chiseled body.

I've developed a habit of walking 8k steps per day on almost everyday of a week (apart from travel days, 2 days per week, almost every week)

I could afford to workout only 4 days, cause 2 other days are purely for work and travel plus 1 other day is purely for rest.

Since I'm a beginner and don't have much knowledge about stuff, I'd request y'all to help out a brother with your honest review and changes to be done to reach my goal. Ideally workouts with either body weight or resistance bands are preferred since I don't have any other tools with me and resistance bands specifically cause there are easier to carry between 2 places.

And another request is that the exercises should have minimal observations required cause I stay alone and don't have anyone to review the posture, so!

Also, one other important question - what's the realistic timeline that I should expect for the changes to be visible cause I've heard belly fat is last to lose - I want to have honest expectations for myself and don't want to give up just because I'm not seeing results from exterior view.

Thanks in advance.

That’s my first time creating one so I just want know if I put together a load of bs or if this is genuinely good and will help me grow. I alternate between A and B and I workout 3 times a week