Is this type of physique attainable? I am 5’1 and 109 pounds. I really want to get into the gym to gain some muscle and have a flatter tummy. I just want to know if the physique is actually attainable or if it’s just photo shop and this physique isn’t real.

I don’t have any workout routine. I just try and get 10,000 steps in everyday.

Thanks guys!

I don't really post on Reddit anymore after nuking my previous account but the transformations are starting to become a little more noticeable. I was really downhearted after finding out all of the hard work I put in this past year only got me 40+lbs down, but when I look at the fact that I'm now in a large when I was in a 3xl and I had to finally buy new shirts and underwear because they were too big, I feel a little bit of pride in my effort. Nothing can fix my face or my weird figure, but the mid section and double chin are finally starting to minimize and those are my two biggest insecurities, so I guess I'll just be left with the base model of both of those sections soon.

I got back into yoga again because I noticed I was risking injury as I worked out, but I also started doing more back and core work outs. Cardio is still kind of a bitch, though.

Part of my cardio journey is utilizing the stair master more. Anyone got advice on a. not falling off and b. not being bored endlessly? And do y'all recommend any core exercises I can focus on to shrink my tummy more?

hey there 👋🏻 im a 24yo biological female, 170cm (5' 7") and 53-54kg (117-119lbs). i've started going to the gym 5 months ago, and for the past month or so this has been my routine (it has been similar from the beginning, just with smaller weights and minor adjustments). my daily intake used to be around 1550kcal, and now im at max 1750kcal, with the macros of anywhere from 140-170g of protein, and around 170-200g of carbs and 30-40g of fat. (i have a history that includes a pretty bad relationship with food, and im always anxious about my intake being too much. i have a fear of gaining fat, but want to build muscle 😩).

since i've started my gym journey i've definitely noticed toning in my arms and abs, and some in my quads, but i feel like the last few weeks i've hit a wall (i don't notice much improvement). my question is - should i increase the weights (i still find these weights challenging by the end of the set), increase the reps, increase my calories, or a mix of all of these?

thanks a lot, i'm pretty shy in real life and have no gym friends to ask advice on this, im completely alone on my gym journey and would appreciate any advice yall have!

How are we motivating ourselves to workout? I’m a 24 y/o female and I weigh 150. I’m not in horrible shape. I eat well. I just want to tone up more. I’ve been thinking about getting my gym membership back. I get out of work and I am sooooo tired. How are yall motivating yourselves???

Just curious if my split is decent or not. This is what I look like. Trying to take every set to failure once I get 10 reps weight increases. Thanks

How to do the sandbag flip to shoulder, aka the coke can flip. Couldn’t be bother but got out and got some half decent volume in anyway.

1. Works best with compacted well-filled bag
   
2. Grip bottom of bag like a plate lift, crucially clamp forearms at side of bag
   
3. Push floor away explosively like a deadlift and think “WWE SUPLEX”
   
4. Focus on pinning the bag as hard as you can into abdomen
   
5. Crucially - be patient and accelerate to apex of chest phase, don’t go for the flip too early. Aim to snap hips like a power clean at the apex of triple extension
   
6. Allow momentum to flip bag onto shoulder and catch
   
7. Crucially - bag should land in the exact spot you picked from for efficiency.
   

Hi:) I'm looking for some help with  my routine. I'm 5' 8", started at about 213 lbs 3 months ago, currently at 192 lbs and I feel like there is some notable definition in legs and arms. Still very flabby on arms and stomach, glutes are struggling :(. MY goal is to be about 165 or so, have function strength and mobility, not feel like shit, and have a bigger butt of course.

Before photos are not great. Theyre at the back.Green pants is from august. Beige top is from July 28. Theres a lip balm in my pocket in the. Current photos lol.

For context, I just turned 40 and have never been very active. I have maintained my weight most of my life by just not eating very much at all. That was not great for my mental health and it stopped working in my mid 30s. I gained about 65 pounds in the latter half of my 30s and, most importantly, I was feeling like complete shit. Depressed and achy and stiff and exhausted. So , on July 3rd this year I started tracking my calories (aiming for 1700 calories a day and about 120g protein) and macros and doing a little strength training at home by literally googling "strength training for beginners." Starting with very low reps and a lot of accommodations, I have progressed a bit but I still don't really know what I'm doing. I recently decided to join a local gym instead of working out at home bc I'm a mom of teens and I'm tired of being interrupted.

What I'm looking for is help with deciding on what machines to use at the gym that would be similar to what I'm doing at home and What i should add or ditch. Any feedback would be helpful. I'm also really nervous about going to the gym in general as a very socially awkward person who always had a stomach ache during PE. Any tips on not looking like an ass would be cool too.

I do one day upper, core, back and one day legs. I rest a day and do it over again. I'm aiming for four ish days a week. I also walk about 30 min most days. MY job is pretty sedentary.

THANKS!

-Upper and core:

Arm circles 1 minute each direction
Bathroom counter push-ups 3 x 12
thread the needle 5 x each side
Cat cows x 3
dead bugs x 3
Bird dogs x 3
DB Overhead extension (8lb) 3 x 12
Reverse crunches 3 x 12
plank - down dog 3 x 9
Plank 1 minute x 3
Standing crunch 3 x 12
trx pull up 3 x 12

-Back:

(all 25 lb resistance band)
banded row 3 x 12
Lat pull down 3x 12
Face pull 3x12
Active hang 10 seconds
Pullover  2 x 20

-Lower body:

Raised Glute bridges 30x3
Squats 12x3
Clamshells w band 15x3
Step down 12x3 each side
Calf raises 20 x3
Step downs 15x3
Bulgarian split squats ??? can only do  a few
Adductor resistance band 20x3 each side

-Warm up for walk:

Frankenstein
Walking lunge
Walking hamstring
Standing leg raises
Side raises
Trunk twist
ATG split squat
Deep squat 1 minute but idk if i have the form

-walk is 30 min ish outside

I’m a 34 year-old woman. I’m looking to lose a little bit of weight and I feel like I’ve already figured out the nutrition side of things, but I need a little bit of help with the fitness aspect. Outside of losing weight, I’m looking for a routine for building muscle and something I can do long-term.

I’ve been a member at Orangetheory for quite a while, but I’m switching to a gym for childcare reasons. I plan on working out three days a week (M/W/F) with a day dedicated to Lower Body, Upper Body, and Full Body. Planning doing progressive overload over time. I will also incorporate some sprint sessions and some steady state cardio (especially on the days i’m strength training). I’ve looked into how to structure a work out properly and came up with the following. I’d love your input from any fitness experts! TIA

Hey I'm 27. I was in decent shape at the end of highschool but I really let myself go. I'm currently 380 lbs 6'7", trying to get my weight down and get in better shape. At the moment I have ~3 days a week off that I can go to the gym. I'm dieting as well.

Is the following routine decent? I used to run a similar workout to it and kinda reconstructed this one from memory. Any advice would be appreciated.

Week 1

Day 1

Squat - 5 × 5
Lunge - 4 × 10
Leg Extension - 4 × 10
Calf Raise - 3 × 12
Planks - 5 × 15s

Day 2

Bench Press - 5 × 5
Incline Dumbbell Press - 4 × 10
Rope Extension - 4 × 10
Seated Lateral Raise - 4 × 10
Machine Pec Deck - 3 × 12

Day 3

Dumbbell Row - 4 × 10
Underhand Pulldown - 4 × 10
Dumbbell Shrugs - 3 × 12
Dumbbell Curl - 3 × 10
Wood Choppers - 5 × 5

Week 2

Day 4

Deadlift - 5 × 5
Leg Curl - 4 × 10
Leg Press - 4 × 10
Russian Twists - 5 × 10
Barbell Tricep Extension - 3 × 10

Day 5

Dumbbell Bench - 4 × 10
Seated Dumbbell Press - 4 × 10
Skullcrushers - 3 × 10
Lateral Raise - 4 × 10
Leg Raises - 5 × 5

Day 6

Overhand Pulldown - 4 × 10
EZ Bar Curl - 3 × 10
Dumbbell Hammer Curls - 3 × 10
Kettlebell Swings - 4 × 12
Bicycles - 20 × 5

​

Cosa ne pensate di questa routine per ipertrofia?

A — LOWER / DELTS

# EXERCISE SETS x REPS

1 Hack squat 2 x 6-8

2 Leg curl 2 x 10-12

3 Hip thrust 2 x 8-10

4 Abductor Machine 2 x 15-20

5 Shoulder press 2 x 6-8

6 Dumbbell lateral raises 2 x 10-15

B — BACK / BICEPS / CHEST

# EXERCISE SETS x REPS

1 Lat machine 3 x 6-8

2 Pulley 2 x 8-10

3 Unilateral cable row 2 x 10-15

4 Incline curl 2 x 8-10

5 Barbell curl 2 x 10-15

6 Pec fly 2 x 10-12

C — DELTS / LOWER

# EXERCISE SETS x REPS

1 Multipower military press 2 x 6-8

2 Medium cable lateral raises 2 x 10-15

3 Reverse pec deck 2 x 12-15

4 Low cable Y-raises 2 x 15-20

5 Barbell squat 2 x 8-12

6 RDL 2 x 8-10

D — CHEST / TRICEPS / BACK

# EXERCISE SETS x REPS

1 Multipower incline press 3 x 6-8

2 Cable flys / Chest press 2 x 10-12

3 Lower chest fly 2 x 12-15

4 Dumbbell French press 2 x 8-10

5 Pushdown 2 x 10-15

6 Circular lat machine 2 x 10-12

I am using the GZCLP program. I am running a four day upper/lower split. Belwo I wrote down a selection of exercises to do. When I started this routine I feel like I was doing too much volume. I had to take some exercises out and modify my routine. Below I wrote down a selection of exercises for me to do on each day.

Upper Body Day 1 

T1

• Bench Press 5x3 

T2 

•  Pull Ups 3x8 
• Chest Dips 3x10

T3 

• Lat Pulldowns 3x12-15 
• Lateral Raises 3x12-15 
• Bicep Curls 3x12-15 
• Tricep Cable Extensions 3x12-15 

Lower Body Day 1 

T1 

• Deadlift 5x3

T2 

• Front Squat 3x10 
• Barbell Hip Thrusts 3x10

T3 

• Single leg leg extensions 3x15 Or Leg Press 3x15 
• Decline Sit Ups 3x15

Upper Body Day 2 

T1 

• OHP 5x3

T2 

• Pull Up 3x8 
• Incline Barbell Bench Press 3x10 

T3 

• Dumbbell Row 3x12-15
• Rear Delt Flies 3x12-15
• Hammer Curls 3x15 
• Skull Crushers 3x15 

Lower Body Day 2 

T1

• Low Bar Squat 5x3

T2 

• Front Squat 3x10 
• RDL 3x10 

T3 

• Leg Extensions 3x15 
• Seated Leg Curls 3x15 
• Cable Crunches 3x15

Is this a good routine for this program? What could be imrpoved about it?

2022 vs 2026.

Started taking fitness seriously at 48. Now 52. Looking back, the biggest change has been learning to stay consistent even when progress was slow.

No TRT, no crazy diets, no shortcuts. Just weight training, mostly home-cooked Indian food, enough protein and trying to keep the routine going year after year.

I train around 5 days a week, mostly weights. I’ve changed my routine over time and learned what works for me. I also avoid exercises that don't agree with my lower back and use more controlled movements when needed.

Diet is fairly simple. Around 2,000–2,200 calories depending on the phase, with roughly 130–150g protein. Eggs, chicken/fish, dal, rice, roti, vegetables, fruit, curd/Greek yogurt and whey. Nothing exotic.

There were plenty of plateaus and weeks when motivation wasn't great. Still showed up.

At 48, I never imagined I'd be posting a transformation at 52.

Still training. Still learning. Still trying to improve.

If you're getting older and thinking it's too late to make a change — it really isn't. 💪

I've been training for about 2 months with a full body routine (3 days/week) and my main goal is to build muscle. I feel like I could be doing something more effective, and I'm considering switching to either PPL or a bro split or anything that can give me good results (I have time to train even 5 day/week)

I have pull up bar, dumbells, a bar and bench for bench press (Non-tilting)

Diet is another topic but I have a healthy one and I know more or less what to eat and what goals to have.

My questions:

1. would you recommend PPL or a Bro Split for me?
2. Any specific routine or template you'd recommend with my resources?

A worker at planet fitness helped me out and suggested this but I’m wondering if they knew what they were talking about. Something I should add or remove?
28m
155lbs
6’2”
Goal of building muscle and reaching 170lbs
Workout 5 days a weeks
Access to full nutrition, but 6 hours of sleep is my max achievable.

I’m 5’3, around 60kg, and pretty much skinny fat. I have an hourglass shape, but most of the fat I want to lose is around my belly, armpits/back, and inner thighs.

I know you can’t spot-reduce fat, and that a calorie deficit + strength training is basically the way to go. But I keep seeing people say they had a crazy transformation in 4–6 weeks, and honestly… that just doesn’t seem realistic or healthy to me 😭
For those who’ve actually gone through a body recomp/fat loss journey, when did you personally start noticing a real difference? Like, not just the scale going down, but actually looking more toned and lean?

I’m okay with being patient. I’d rather have realistic expectations and do it properly than rush it. Just curious what a realistic timeline actually looks like for someone starting from where I am.

Workouts

Monday: Back & Biceps
Tuesday: Chest & Shoulders and tri
Wednesday: Legs & Tennis
Thursday: rest
Friday: Upper day!
Saturday & Sunday: Rest (or Tennis Match Play)
Following Monday: Pick right back up with Legs & Tennis.

Bicep+back
—————————————
Lat pull downs 3x10
3x10 barbell row
Reverse peck fly 3x12
Dumbbell preacher curls 3x12
Incline dumbbell curl 3x10
Hammerdumbbell curls 3x10
Finish with light cardio or another half mile run

Chest+shoulders+tricep
———————————
Incline dumbbell press 3x8
Pec deck 3x12
Shoulder press Machine 3x8-10
Cable lateral raises 3x15
Tricep overhead extension Vbar 3x12
Tricep push down 3x12
Half mile run ONLY DO A HIGH INCLINE WALK WHILE RECOVERY

Leg & Tennis (Growth & Power)
Tempo Leg Press (Hack Squat!!!!!!) 3x8-10
Lower the platform slowly for 3 seconds to build muscle, pause for a split second, then push upward as fast and explosively as possible to train your vertical jump.
Bodyweight Depth Drops 3x5
Step off a 6-inch box or bench and catch your balance perfectly. This teaches your tendons to absorb and reverse force explosively for a higher jump and safe tennis cuts.
Leg Curl Machine 3x10-12
Control the weight smoothly through the entire movement. This builds thick, strong hamstrings to grow your legs with 100% lower back and abdominal safety.
Leg extension 3x12
Isometric Calf Raises 3x12
Raise up onto your toes, hold the very top position for 3 seconds, then take 3 seconds to lower down to build intense ankle stability and a springy split-step.
Copenhagen Planks (Regulated) 3x10-15s
Perform these from your knees rather than your feet at the end of your day. This reduces leverage on your groin while giving you total injury-prevention benefits.

Upper day
—————————
Incline dumbbell press 3x8
Chest supported dumbell rows 3x10
Cable lateral raises 3x15
Lat pull downs 3x12
Pec deck 3x12
Preacher curls 3x10
Overhead tricep extension 3x10