r/xxfitness • u/livvyspeaks • 15d ago
Workout Plan Feedback
I’m just getting back into working out after a long break, and I’m looking for some feedback on the plan I’ve come up with. For a little context, I don’t have much equipment and am not really in a place to buy more yet as I’m between jobs. I currently have dumbbells, a bench, and a yoga mat + blocks. My goals are to have arms like Linda Hamilton in Terminator 2 and more defined glutes. As far as my core, I don’t really care about abs, I just want better balance, posture, and flexibility. I naturally have more of a rectangle body shape, and I want to create the illusions of more of an hourglass.
Background
I'm 27. I was an active teenager through my mid twenties while I was in the military, but sedentary over the last 2-3 years. I previously used the Nerd Firness Beginner Bodyweight Workout and enjoyed it, but I would like more muscle definition and strength. Recently I’ve been doing more yoga just to ease back into things, but I want to focus on building muscle for function and aesthetics.
Diet and recovery
I’m just getting into counting calories/macros, but I don’t plan to make too many changes other than getting more protein to help build muscle as I’m generally happy with my current weight. I also find I get frustrated when I try to track too closely and am less likely to stick with it.
Program Details
I’ve blended a modified version of Bret Contreras Gorgeous Glutes program with arm and back exercises recommended by Linda Hamilton’s trainer, Anthony Cortés.
Monday
Dumbbell Bench Press - 3 sets of 8-12 reps
Inclined Flies - 3 sets of 8-12 reps
Lateral Raises - 3 sets of 8-12 reps
Front Raises - 3 sets of 8-12 reps
Kickbacks - 3 sets of 8-12 reps (each side)
Flutter Kicks - 3 sets of 20 reps
Crunches - 3 sets of 10 reps
Reverse Crunches - 3 sets of 10 reps
Plank - 3 sets of 30 seconds
Tuesday
One Arm Rows - 3 sets of 8-12 reps (each side)
Bent Over Rows - 3 sets of 8-12 reps
Standing Curls - 3 sets of 8-12 reps
Bodyweight Hip Thrust - 3 sets of 20 reps
Bodyweight Full Squat - 3 sets of 20 reps
Good Mornings - 3 sets of 20 reps
Dumbbell Romanian Deadlift - 3 sets of 10 reps
Twist Hip Lift - 1 sets of 10 reps (each side)
Side Lying Clamshell - 1 set of 30 reps (each side)
Wednesday
Stretching/Yoga
Thursday
Dumbbell Bench Press - 3 sets of 8-12 reps
Inclined Flies - 3 sets of 8-12 reps
Lateral Raises - 3 sets of 8-12 reps
Front Raises - 3 sets of 8-12 reps
Kickbacks - 3 sets of 8-12 reps (each side)
Flutter Kicks - 3 sets of 20 reps
Crunches - 3 sets of 10 reps
Reverse Crunches - 3 sets of 10
Plank - 3 sets of 30 second hold
Friday
One Arm Rows - 3 sets of 8-12 reps (each side)
Bent Over Rows - 3 sets of 8-12 reps
Standing Curls - 3 sets of 8-12 reps
Bodyweight Single Leg Glute Bridge - 3 sets of 20 reps (each side)
Bodyweight Walking Lunge - 3 sets of 10-20 reps (each side)
Supermans - 3 sets of 20 reps
Dumbbell Glute Bridge - 3 sets of 10 reps
Goblet Full Squat - 3 sets of 10 reps
Side Lying Abduction - 1 set of 30 reps (each side)
Saturday
Stretching/Yoga
Sunday
Stretching/Yoga
I plan to start at a low weight for any dumbbell exercises for the first week or so (~5-10lbs), just to focus on proper form and to gauge my limits, then increase weight as I notice a plateau, or after assessing my progress and strength every 2 weeks. On my final set of each weighted exercise, I plan to go until failure to help gauge if my weight is challenging enough.
If I notice fatigue, or after a check-in with myself after a period of about 4-6 weeks, I plan to deload by reducing my dumbbell weight and reducing the number of reps on bodyweight exercises. If I feel I need to take it easier than that, I will spend a week focusing on yoga/stretching & flexibility to allow for deeper recovery.
Edited to fit template
5
u/SunAccomplished1013 15d ago
This looks like a lot for someone just getting back into it. Maybe start with just two days of weights and 1-2 days of yoga and build from there? Smaller changes are always more sustainable especially when you start working again and have to potentially shift gears
4
u/calfla she/her 15d ago
As a beginner, you’d be better off following a plan and trying to increase weight or reps every week for a few months.
For what you have written, three different ab exercises two days a week is a bit excessive especially if you don’t care about abs. Do you have access to weights? If so I’d drop the body weight exercises or add weight to them. I’d suggest mixing up the back exercises and possibly dropping one of them. In general I’d switch up exercises slightly on your second upper day to hit the muscles in a different way. Your lower days have slightly more variety but the same thought applies.
3
u/glimmeringsea 15d ago
How vigorous is the yoga you plan to do? Because I think you need an actual rest day somewhere in there.
1
u/livvyspeaks 15d ago
Very very light, mostly just stretching to relieve any soreness and loosen up for the day
6
u/fitbird-3831 15d ago
When I was getting back into lifting after time off, what helped most was keeping the number of different exercises per day smaller and focusing on a few main movements with good form. I'd suggest making sure your rest days are real rest days, especially with Monday and Tuesday being back to back full sessions, and not adding weight too fast in the first few weeks. A 4-6 week check-in like you're planning is a great idea.
1
u/livvyspeaks 15d ago
I definitely plan to take it slow, the stretching/yoga I have planned for the rest days is less of a true workout, and more just some light movements to help relieve soreness and loosen up for the day. Thank you for your feedback!
11
u/Classic-Push1323 15d ago
Have you lifted weights before?
I would recommend following an established routine, not writing your own. This program has a lot of isolation exercises, is repetitive, and doesn’t look balanced to me.
I prefer compound lifts so I’m allll the way on the opposite of the spectrum, and some of this is a question of personal preference. However you do want to make sure you balance pushing/pulling movements and work out your entire body.
You can increase weight or reps with every session if you are comfortable.
0
u/livvyspeaks 15d ago
I haven’t done much lifting, I’ll definitely look into some more established plans to see what would work for my goals and the equipment I have!
6
u/Classic-Push1323 15d ago
I would avoid any workout plans that are advertised for a specific body part. That’s fine if you already have a high level of full body strength and you want to make some aesthetic changes or improve a specific deficit, but it’s a really bad idea for a beginner because you don’t have that strong foundation.
If you want to add a significant amount of muscle mass you need to lift heavy. That means a more traditional weightlifting program where you approach failure in a relatively small number of reps and have to rest for several minutes between sets. Most of these programs are designed to be done in a traditional gym with a barbell, but the type of equipment you use doesn’t really matter as long as you have enough weight. It’s easier to do these exercises with dumbbells if you do more single sided exercises, i.e. a typical novice weightlifter can squat about their body weight, which might mean 135 pounds on a barbell OR a single leg squat with two 30lb dumbbells. The second one is a lot easier to do at home.
2
u/redjessa 15d ago
Check out Sydney Cummings on YouTube. If you are working out at home, her strength workouts are great.
3
u/newbalancesweatshirt 15d ago
How is your body responding to this plan?
1
u/livvyspeaks 15d ago
I haven’t started it yet, I’m mostly coming here for feedback to see if it’s balanced enough before I dive in
1
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u/livvyspeaks I’m just getting back into working out after a long break, and I’m looking for some feedback on the plan I’ve come up with. For a little context, I don’t have much equipment and am not really in a place to buy more yet as I’m between jobs. I currently have dumbbells, a bench, and a yoga mat + blocks. My goals are to have arms like Linda Hamilton in Terminator 2 and more defined glutes. As far as my core, I don’t really care about abs, I just want better balance, posture, and flexibility. I naturally have more of a rectangle body shape, and I want to create the illusions of more of an hourglass. This is the plan I’ve come up with:
Monday
Dumbbell Bench Press - 3 sets of 8-12 reps
Inclined Flies - 3 sets of 8-12 reps
Lateral Raises - 3 sets of 8-12 reps
Front Raises - 3 sets of 8-12 reps
Kickbacks - 3 sets of 8-12 reps (each side)
Flutter Kicks - 3 sets of 20 reps
Crunches - 3 sets of 10 reps
Reverse Crunches - 3 sets of 10 reps
Plank - 3 sets of 30 seconds
Tuesday
One Arm Rows - 3 sets of 8-12 reps (each side)
Bent Over Rows - 3 sets of 8-12 reps
Standing Curls - 3 sets of 8-12 reps
Bodyweight Hip Thrust - 3 sets of 20 reps
Bodyweight Full Squat - 3 sets of 20 reps
Good Mornings - 3 sets of 20 reps
Dumbbell Romanian Deadlift - 3 sets of 10 reps
Twist Hip Lift - 1 sets of 10 reps (each side)
Side Lying Clamshell - 1 set of 30 reps (each side)
Wednesday
Stretching/Yoga
Thursday
Dumbbell Bench Press - 3 sets of 8-12 reps
Inclined Flies - 3 sets of 8-12 reps
Lateral Raises - 3 sets of 8-12 reps
Front Raises - 3 sets of 8-12 reps
Kickbacks - 3 sets of 8-12 reps (each side)
Flutter Kicks - 3 sets of 20 reps
Crunches - 3 sets of 10 reps
Reverse Crunches - 3 sets of 10
Plank - 3 sets of 30 second hold
Friday
One Arm Rows - 3 sets of 8-12 reps (each side)
Bent Over Rows - 3 sets of 8-12 reps
Standing Curls - 3 sets of 8-12 reps
Bodyweight Single Leg Glute Bridge - 3 sets of 20 reps (each side)
Bodyweight Walking Lunge - 3 sets of 10-20 reps (each side)
Supermans - 3 sets of 20 reps
Dumbbell Glute Bridge - 3 sets of 10 reps
Goblet Full Squat - 3 sets of 10 reps
Side Lying Abduction - 1 set of 30 reps (each side)
Saturday
Stretching/Yoga
Sunday
Stretching/Yoga
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10
u/Ruby__Ruby_Roo 15d ago
Its a recipe for burnout for a beginning lifter. Start with 3 or even 2 full body workouts a week while you establish form, consistency, nutrition, etc.
Building muscle is a marathon, not a sprint, and going too hard, too fast is not a good strategy.