Gym!

Sounds like you're swole to me! I am genuinely proud of you bro like fr

yeah same with me. I barely eat food.

Day 1: Upper Body Strength
Push-Ups (3 sets of 10-15 reps)Variations: Standard, incline, or decline push-ups to target different areas.
Dumbbell Bench Press (3 sets of 8-12 reps)Use a sturdy surface or do a floor press if no bench is available.
Dumbbell Rows (3 sets of 8-12 reps per arm)Support your body on a surface for stability.
Lateral Raises (3 sets of 12-15 reps)Targets your shoulders.
Plank to Push-Up (3 sets of 8-12 reps)Combines core and arm strength.
 
Day 2: Lower Body Strength
Bodyweight Squats (3 sets of 15-20 reps)Hold dumbbells for added resistance if needed.
Dumbbell Lunges (3 sets of 8-12 reps per leg)Step forward or backward depending on space.
Romanian Deadlifts (3 sets of 10-12 reps)Use dumbbells to focus on hamstrings and glutes.
Step-Ups (3 sets of 10-12 reps per leg)Use a sturdy platform and dumbbells.
Wall Sit (3 sets, hold for 30-60 seconds)Focus on maintaining proper form.
 
Day 3: Core and Conditioning
Plank Holds (3 sets, hold for 30-60 seconds)
Hanging Knee Raises or Lying Leg Raises (3 sets of 12-15 reps)For lying leg raises, place hands under your lower back for support.
Bicycle Crunches (3 sets of 20 reps)Engage your obliques.
Mountain Climbers (3 sets of 20-30 reps per leg)Perform at a controlled pace.
Russian Twists (3 sets of 20 twists)Use a dumbbell for added resistance.
 
Day 4: Rest or Active Recovery
Light stretching or yoga.
A brisk walk or light cardio.
 
Day 5: Full Body Strength
Burpees (3 sets of 10-15 reps)A great full-body movement for conditioning.
Dumbbell Thrusters (3 sets of 8-12 reps)Combine a squat with an overhead press.
Push-Up to Row (3 sets of 8-12 reps)Alternate rows with dumbbells while in a push-up position.
Dumbbell Farmer’s Carry (3 sets, 30-60 seconds)Hold dumbbells and walk with proper posture.
Side Plank (3 sets, hold for 30-60 seconds per side)Targets obliques and improves stability.
 
Day 6: Cardio and Core
Jump Rope (5-10 minutes)Great for conditioning.
High Knees (3 sets of 30-60 seconds)Maintain a steady pace.
V-Ups (3 sets of 10-15 reps)Combine a crunch and leg raise.
Toe Touches (3 sets of 15-20 reps)Focus on engaging your abs.
Flutter Kicks (3 sets of 20-30 reps per leg)Keep your core engaged throughout.

np man, lemme know if you need anymore help

What do I need to do to get one of those

Just answer the questions in post #1 and I'll have one made asap

male, 17, 5' 11, 148lbs, im mostly trying to build up to ACRT but also im looking for all around power and stamina, only have dumbbells, bike and lay of the land, and lastly i dont want crazy bulk i want controlled cut

Sounds good! Now just so ik, what is ACRT?

army combat readiness test

Alr, I'll get you one made asap

danke

Weekly Split (5–6 Days)
Focus Areas:

Strength (Controlled, compound movements with dumbbells).
Conditioning (Bike and bodyweight exercises).
Endurance (Running and calisthenics).
 
Day 1: Upper Body Strength & Power
Warm-Up (10 mins):

Jumping jacks: 2 mins
Push-ups: 10–15 reps
Dumbbell arm circles (lightweight): 1 min
Workout:

Dumbbell Bench Press: 4x8-12 (controlled tempo).
Dumbbell One-Arm Row: 3x10 each arm.
Dumbbell Arnold Press: 3x12.
Push-Ups (max reps): 3 sets.
Plank to Dumbbell Rows: 3x10 each side.
Finisher:

Dumbbell Farmer's Carry: 3x40 yards (use challenging weight).
 
Day 2: Conditioning & Stamina
Warm-Up (5 mins):

Dynamic stretches (leg swings, arm swings, torso twists).
Workout:

Bike Sprint Intervals:30 secs sprint, 90 secs recovery (8 rounds).
Hill Sprints:6–8 rounds, 50–70 yards each.
Core Circuit (2 rounds):

Russian Twists (weighted): 20 reps.
Leg Raises: 15 reps.
Side Plank: 30 secs/side.
 
Day 3: Lower Body Strength
Warm-Up (10 mins):

Bodyweight squats: 15 reps
High knees: 1 min
Workout:

Goblet Squats: 4x10-12 (controlled descent).
Dumbbell Romanian Deadlifts: 4x10-12.
Step-Ups with Dumbbells: 3x12 each leg.
Dumbbell Lunges: 3x10 each leg.
Wall Sit Hold: 3 rounds (30–45 secs).
Finisher:

Bike: Moderate intensity for 10 mins.
 
Day 4: Active Recovery
Light Bike Ride or Walk: 30–45 mins.
Mobility work: Stretching or yoga.
 
Day 5: Functional Full Body
Warm-Up (10 mins):

Burpees: 10 reps
Jump squats: 10 reps
Workout:

Dumbbell Clean and Press: 3x10.
Renegade Rows: 3x8 each side.
Dumbbell Thrusters (Squat to Press): 3x12.
Burpees with Push-Up: 3x10.
Finisher:

Dumbbell Suitcase Carry: 3x30 yards/side.
 
Day 6: Endurance & Core
Workout:

Long Bike Ride: 30–60 mins at a steady pace.
Core Circuit (3 rounds)plank Hold: 1 min.
Mountain Climbers: 20 reps.
Dumbbell Side Bends: 12 reps/side.

1: bi

2: 99

3: 24 cm

4: 999kg

5: looking to get shorter and fatter

6: dont care

7: fatter

cheers (its for my grandma)

(lmaoooooooooooo)

male, 13, 5:0 115 lbs, main goal is to get a better build not too crazy, no weights leaner more defined. please and thank you!

I have no equipment nor a gym to go to

hope that doesn't make it harder

Weekly Schedule
Day 1: Upper Body & Core
Day 2: Lower Body & Cardio
Day 3: Rest or Light Activity (e.g., walking, stretching)
Day 4: Full Body
Day 5: Core & Cardio
Day 6: Active Recovery (e.g., yoga, stretching, light sports)
Day 7: Rest
 
Workout Details
Day 1: Upper Body & Core
Push-Ups: 3 sets of 10–15 reps
Focus on keeping your body straight and lowering your chest close to the ground.
Plank Shoulder Taps: 3 sets of 20 reps (10 per side)
In a plank position, tap your opposite shoulder without letting your hips twist.
Superman Hold: 3 sets of 20 seconds
Lie face down, lift your arms and legs off the ground, and hold.
Leg Raises: 3 sets of 12 reps
Keep your lower back pressed to the ground and control the movement.
 
Day 2: Lower Body & Cardio
Bodyweight Squats: 3 sets of 15–20 reps
Keep your chest up and squat as low as comfortable.
Lunges: 3 sets of 10 reps per leg
Step forward, lower your back knee toward the ground, and return to standing.
Calf Raises: 3 sets of 15 reps
Stand on your toes, pause at the top, and slowly lower.
High Knees (Cardio): 3 rounds of 30 seconds
Run in place, bringing your knees up to waist height.
 
Day 4: Full Body
Burpees: 3 sets of 8–10 reps
Start in a standing position, drop into a push-up, then jump back up.
Mountain Climbers: 3 sets of 30 seconds
In a plank position, alternate driving your knees toward your chest.
Side Plank: 2 sets of 20 seconds per side
Keep your body in a straight line and balance on one forearm.
Jump Squats: 3 sets of 10 reps
Explode upward from a squat and land softly.
 
Day 5: Core & Cardio
Plank: 3 sets of 20–30 seconds
Keep your body straight, engaging your core and glutes.
Bicycle Crunches: 3 sets of 15 reps per side
Alternate bringing your elbow to the opposite knee.
Flutter Kicks: 3 sets of 20 reps (10 per leg)
Lie on your back and kick your legs in a scissor motion.
Shadow Boxing (Cardio): 3 rounds of 1 minute
Punch the air while bouncing lightly on your toes.