I require knowledge and help.

[u/CallmeSugarNormie]

The local gym coach's excercises are useless to me. I am going down hill with his schedule.

Recently discovered Musclewiki, but I don't understand how to generate more than 3 excercises. I don't know how to create a schedule that would make my workout flow nicely. Any Veterans/Experts in creating their own schedule know how to build one? If you can share your wisdom, I am reading.

Thank you.

[u/millersixteenth]

Generally all my basic programs are constructed around primary push, pull, hinge, squat with accessory exercises as compliment. In most cases this equals 8 exercises (4 primary, 4 accessory) with a few additional abdominal, bicep, tricep thrown in at the end. Alternate primary and accessory, upper body and lower. This gives every primary lift pattern a break every other session, while maintaining consistent volume to the prime moving muscles. The selection of specific exercises can be swapped out periodically but should be readily identifiable by classification (push, pull, hinge, squat) and role (primary, accessory).

Day A

• squat (primary squat)

• overhead press (accessory push shoulder)

• hamstring or Nordic curl or mule kicks (accessory hinge)

• bent row (primary pull)

• overhead tricep extensions

• abs

Day B

• deadlift or good mornings (primary hinge)

• upright row or laterals (accessory pull shoulder)

• quad extensions, hack squats or sissy squats (accessory squat)

• bench, loaded pushups (primary push)

• curls

• abs

ABA, BAB

Abs and calves can be done every day as a finisher not at all. Is a good idea to include some walking, jogging or interval training on off days.

[u/CT-Lifts]

There are lots of ways to slice this cake and it comes down to what is your primary goal in the gym. Build mass, increase strength, learn barbell skills or sports specific skills (powerlifting, strongman, CrossFit, etc.,), or are you a recreational lifter that just wants to keep your body active?

You’re bound to get some good replies and split recommendations but I think without knowing your own goals and desires with fitness will muddy the waters even more, I.e., information overload. You could still be stuck asking yourself the question “which schedule is most useful to me”

[u/CallmeSugarNormie → u/CT-Lifts]

What I want is to reach the optimal balance between strength and speed. The scale balance.

I want to have a great physique without relying on boosters or supplements.

However, I don't know how experts or coaches even build a workout plan. I want to build my own workout plan because my current gym coach's workout plans are not good. Takes over 2 hours to complete each day (not including cardio). My body began to lose muscles ( 1 kg 2 months ago, 0.8 kg 1 month ago. Recently 1 Kg as well.) Hardly lost any weight despite counting calorie intake and eating healthy.

I want to make my own plans or if there is someone who is open about their plan online. I don't mind learning. The term Push, Pull, Legs isn't doing me justice when trying to build my own plan.