Gym bros help

I've been hitting the gym 4days/week regularly for the past 2 months but i didn't notice any improvements yet and i still can't do pushups so idk if its js my routine or sth and im very close to quitting cause it feels so hopeless anyways heres my routine:

Day A:

Treadmill run 10mins
Cycling 5 mins
Chest flys (12kg) 15x2 times (kinda hard)
Chest press ( 12kg) 20x2 times (easier)
sit ups (10x)

Day B:

Treadmill run 10mins
Cycling 5mins
Leg press (30kg) 20x2 times (ez)
Dumbell Bicep curl (4kg each) 20x1 times
Machine preacher curl (10kg) 10x1 times (gets kinda hard)

btw all these were given to me by my trainer i had no say in them

Also im 5'11 73kg

g0m

bro..... is ts program to tone the muscle or sum shi???

asking vlr for gym advice, its too far gone, your cooked

maybe u should increase the number of sets. my personal experiece was that when i started doing 2 sets of 12 reps of any exercise in the gym i saw improvement.

I have 2 questions
1) Have u been increasing weight/reps with time?
2) What does your diet look like, are you tracking your calories and protein intake?

the routine is really bad if you need real advice i can help

This fucking sucks fire ur trainer and get an actual coach who has good credentials or do your own research

This routine is lowkey ass, no offense to your trainer. Total volume is what’s needed for consistent and reliable muscle growth. Cardio is good but won’t help directly with muscles (it can help with losing fat which can show muscles but you need good muscle definition first).

Ideally I try to run a split that does 3 sets of exercises and a rep range of 6-8 (maybe a little higher depending on exercises). I don’t know what equipment you have but I personally run a push-pull-legs-upper sequence. Push is for shoulders, chest, triceps, pull is for back and biceps, legs is for legs, and upper is just a mix of some push and pull exercises. There are plenty of routines you can follow but the key idea is that you need enough volume and train to near failure (like you can’t literally do anymore). I recommend trying to hit 1-2 reps within failure if you can (though ramp up to it)

DM me, this stuff is my job basically atm. I’ve been training for 5-6 yrs.

I feel like your trainer is underestimating you (mine does too)

#1 figure out what you like, enjoying training in the gym will lead to much better results, stop tracking months in and start tracking overall progress from each individual exercise which leads to #2
#2 Progressive overload, try a movement hit it for 10 reps, if you get 10(stable) go up in weight. you will see your progress through the weight you move before the mirror - its like improving your HS % instead of focusing on your overall rank, if you get a better HS% your rank will climb eventually.
#3 THE FRIDGE IS JUST AS IMPORTANT AS THE GYM, eating good for your body is very easy to do. There are a lot of things out there very unnecessary. whatever you want your weight to be eat that in grams of protein.

Personally I like running a push pull legs split. its easy to follow and would highly recommend.

If you or anyone else have any simple gym questions you can DM my IG - Branndon.Watkins

If you would like a professional coach who has an easy to follow app with all the exercises reach out to my dawg - https://kolakperformance.app/

IG - dylan.kolak

2-3x frequency for muscles (so an upper/lower split would be good on 4 days of training)
muscles should receive 4-10 sets weekly taken to failure, or with 1 rep in reserve (whatever is recoverable or a priority for you)

cardio is always after lifting, lifting tanks after intense cardio but you can still burn fat after a lift

exercises should fit within the quadrant of being optimal and enjoyable

progress on exercises, I like following a 5-8 rep range where I'll start at a weight for 5 reps, get it to 8, increase the weight and go back down in reps, repeat

eat enough protein (~120g at 73kg), get sleep

You won't actually gain much from just repping low weight on chest press. The primary point of that exercise is to exert force at multiple points in your body to build muscle and progressively overload. I would suggest learning how to bench press and doing 3 sets of six reps and work to increase weight as frequently as possible.

Your volume is also just not that great. I usually do 6 exercises for 3 sets of 12 each, give or take depending on the exercise. That's a lot more reps than you're getting in.

I'd assume at 5'11, 160 lbs you want to add muscle. You should be working a circuit to do that. Push pull legs works really well for me. Press and work triceps/chest on push day, pull and work biceps, core, forearms and back. Legs for lower body.

You're probably sweating a lot and burning a lot of calories with this, but you're going to really struggle to add muscle if here.

Also, like others have said, protein and water.

you need to do a push pull leg, I think you have enough volume for your gym routine so you should dec it more.
also try to do cardio after the exercises not before the exercises
there are specific cores you are not targetting exactly so I think you are better off ditching your trainer
also eat more protein to gain weight and eat less to lose weight get a calorie tracker like my fitnesspal for example to track ur cals even if u are gaining calories it tells u certain amount u should eat regardless

1. doing too much cardio before workout, just keep it 10 mins max (doesnt matter if u are fat or skinny). more cardio=less strength for actual workout
2. too many reps in a single set, keep it b/w 8-12 and increase set to 2-3 if u want
3. your split sucks
   just do PPL/UL, best for new guys too

DAY 1- Push
2x chest
2x triceps
2x shoulders

DAY 2- Pull
2x biceps
2x back(and 1 for rear delts: either reverse flys or face pull both work)

DAY 3- Legs
Squats
Leg press
Leg extension
Calfs and hamstring but i keep them 2 sets and just once per week

DAY 4- rest and light cardio

DAY 5- Upper body
every upper body muscle atleast once

DAY 6- Lower body
if u want to hit leg twice then sure otherwise divide upper body muscle exercies into 2 days

eat protein(73x1.6= 116~) daily
rest

is this bait ?

if you cant do pushups, spam the ones on your knees and some situps until you can

and running is plenty for your legs, doing it before or after is just preference

Ngl your trainer is ass if that is the split he comes up with? you don't train back and shoulders?
you can learn most of this for free and from better source than your trainer, here is a headstart

For 4 days a good split would be
Day1 Chest+Back+arms
Day2 Legs+shoulder+abs

pick 1 compound and 1 isolated exercise for each muscle group
for example
Day1
Chest press(dumbell/barbell)
Lat pulldown
Chest flys(cable better but dumbell are also fine)
Rows( bendover rows/cable rows/facepulls or anyother horizontal pull movement)
overhead extension/cable pushdown( alternate between the two as they target different heads of tricep)
Curls(any kind works)

Day 2
Squats
Overhead press
RDL/seated leg curls
Lateral raises( cable/dumbell)
calf raises
cable crunch/leg raises

do 3 sets of each (or 2 sets if you can train till faliure)
rep range of anything btw 6-20 works if you are actually pushing your self to faliure or close to it(RPE of 8-10)

More things to Learn
Perfect technique and form for every movement you do
Mind muscle connection
Progressive overload
RPE
Nutrition(surplus, maingain and macros are enough)

dont fall for the supplement crap:
only 2 supplement actually have evidence: creatine and caffiene so dont waste your money on anything else

Some of my favourite youtuber would be
jeff nippard
will tennyson
greg douchette(if you like slop)( he is a snake oil merchant, so dont fall for his supplements but the other info he gives is solid)

NOT a gym bro but find a simple routine that targets all major muscle groups within a week, focus on form, make sure you hit your protein and an underrated advice is TRAIN YOUR CORE

i haven't been going to the gym for that long but a routine that works for me is:

Monday - Chest - Bench Press (barbell) , Decline Chest Press (dumbbells), Incline Chest Press (dumbbells)
Tuesday - Back - Lat Pulldown (wide grip), Seated Cable Row (v grip), Back Extension
Wednesday - Biceps/Triceps - Preacher Curl, Hammer Curl, Dumbbell Skull Crusher, Rope Tricep Extension
Thursday - Legs - Squats, Romanian Deadlift, whatever calf machine is available
Friday - Shoulders - Face Pull, Dumbbell Lateral Raises
Saturday/Sunday - Light Cardio/Core Exercises

Do upper/lower if you only have 4 days to go.

im kinda late but i'll be honest this is one of the worst training routines i've ever seen, i'll help you with only 2 tips cause everyone already said their routines.
1 - 8-10x3/4 failling or almost is perfect
2 - for big muscles groups 2-3 minutes resting and 1-2 for small ones
hope you see this and get big enough to scare your friends

If ur doing 4 days a week I would recommend a push pull legs split and then the 4th day is just light cardio or rest

Also don’t do cardio before the lifting, like instead of the 10 mins run and 5 mins cycle just do a 15-20 mins incline walk afterwards

do three or four sets or do a higher weight for less reps

What the actual fuck you got to be rage baiting if not find a real routine bro just check out like Jeff nippard or even Jacob

this plan must be ragebait surely. Did you find your trainer in a parking lot?

If you seriously need advice dm me. I can give you a proper plan.

TL:DR
Its only been two months, you wont see any progress

i mean the workout plan is not bad if your trainer gave it to you. Its probably coming from some kind of knowledge.

It’s been two months so most likely you wont see any obvious progress. Maybe like slight muscle here and there but nothing game changing not until like the 6 month mark.

Track your calories and macros and dont quit

Also once you get like form and stuff down with your current routine you should change it up.

Add more sets and reduce reps

Focus more on controlling the weight rather than just getting it up

Do a compound exercise(works more than one muscle)
And then two isolation exercises.
So a chest day would look like:

• Chest Press: 3x10-12 reps (start with 10 at a comfortable weight, then week after do 11, then 12, then add weight)
• Chest Fly: 3x10-12 reps (same thing as chest press)
• Chest Dips: 2x8-10 reps (same progression)
  2-3 exercises for each muscle group is all you really need

Thanks yall for sharing ur thoughts i learnt sm

Some common question answers:

My trainers first thought was that i couldn't do pushups and he thinks that is essential to my gym progress so he just made me run and do leg presses for the first week then he slowly started to add in like chest flys and later on after i insisted he added the dumbel curls and i just did my first bench press yesterday (it was 10kg but i was really happy for sum reason idk i have a long way to go)

And also since its been 2 months and theres like minimal improvements if anything he was really insisting on me taking supplements specifically BCAA or sum from the start saying that he can get it for cheap and i need it if i want to progress any further as im not showing any improvements

Maintain a good diet and a good rest too you'll get good results. Don't just workout man.

gym more like g0m

-berlinglazer