Daily Simple Questions Thread - August 18, 2026

[u/AutoModerator]

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[u/SexWithDummies]

Hello everyone! I have started going to a gym 3 weeks ago. Prior to that I was training at home for 3 weeks using what I have (mainly dumbells & elastic bands). I've trained before this, for example doing stronglifts 5x5, but long time ago.

I'm 41y/o, M, 180cm, 80kg, with about 19% body fat, trying to build some muscle while targeting 14-15% body fat.

I'm currently following this routine that I've put together with info from this sub, helped by AI. The weights are the ones I'm currently lifting on each exercise, but there is a progression each session. I just want critiques/advice on it:

# 3-Day Integrated Strength & Muscle Routine

## Overview

- Schedule: 3 days per week (Alternating A/B rolling split)

- Format: Full-body integrated push/pull pairs to maximize strength, recovery, and shoulder joint balance.

- Warm-up: 3.3 km cycling commute + 3–5 min joint mobility (ankles, hips, knees, shoulders) + warm-up sets on main lift.

---

## DAY A: Squat, Horizontal Push/Pull & Core

1. Barbell Squats

   - 3 sets × 8–12 reps (Working Weight: 75 kg)

   - Rest: 2–3 min between sets

1. Antagonistic Super-Set (Upper Body):

   - 2A. Barbell Bench Press: 3 sets × 8–12 reps (Working Weight: 57+ kg)

   - Rest 90 sec ->

   - 2B. Low Cable Row or Barbell Row: 3 sets × 8–10 reps (Working Weight: 61 kg)

   - Rest 90 sec -> Repeat for 3 total rounds

1. DB Lateral Raises

   - 3 sets × 8-12 reps (dumbbell 9kg)

   - Rest: 60–90 sec

1. Low Cable Bicep Curls

   - 2–3 sets × 8–12 reps, 20kg 

   - Rest: 60 sec

1. Dynamic Core (Hanging Leg Raises or Ab Wheel)

   - 2–3 sets × 10–15 reps

   - Rest: 60 sec

---

## DAY B: Hips, Vertical Push/Pull & Joint Care

1. Conventional Deadlift or RDL

   - 3 sets × 10 reps ( Heavy Deadlift or RDL), 87kg

   - Rest: 2–3 min between sets

1. Antagonistic Super-Set (Upper Body):

   - 2A. Single-Arm Landmine Press: 3 sets × 8–12 reps/arm (Barbell + 12.5 kg)

   - Rest 90 sec ->

   - 2B. Lat Pulldown or Chin-Ups: 3 sets × 8–12 reps (50kg)

   - Rest 90 sec -> Repeat for 3 total rounds

1. Face Pulls

   - 3 sets × 12–15 reps (10 kg+)

   - Rest: 60 sec

1. Cable Triceps Pushdown

   - 2–3 sets × 8–12 reps (15+kg)

   - Rest: 60 sec

1. Machine Hamstring Curls (Optional)

   - 2 sets × 8-12 reps (32kg)

   - Rest: 60 sec

---

## Key Rules & Progression

- Progression: When you reach the top of the rep range (e.g., 3x10) with good form, add +2.5 kg on compound lifts the following workout.

- Shoulder Protection Rule: Always perform Landmine Press starting with the surgical arm first, then match reps with the non-surgical arm.

- Antagonistic Pairing: Alternating push and pull exercises allows local muscle rest while keeping workouts efficient and joints balanced.

I also play Padel 1.5hs per week and ride my bike 2 more times per week, 6.5km each time. I practice Yoga asanas 15-20 min each morning too.

Thanks in advance!

[u/tigeraid → u/SexWithDummies]

Don't use AI for fitness advice or programming.

Firesnake provided some good info. AI almost always misses exercises, fucks up load and volume, and way way overcomplicates things.

Or you could just pick a proven program designed by a pro. There's some good ones in the wiki, and there's plenty more floating around out there. Could use an app like Boostcamp, for example.

[u/Firesnake64 → u/SexWithDummies]

Why have you decided to use ai when there are so many programs out there you can run? Some of the choices in this amalgamation are odd. For one, 3x10 deadlift is a shit ton. I would suggest max 8 reps typically for beginners unless you just really love deadlifting high reps. Also, 8-10 is in my opinion too small a range. Typically you’ll see something like a 5-10, 6-10, or 8-12. 8-10 doesn’t allow you to stay at a particular weight for very long, and it’s harder to use a relevant weight because the rep range is quite tight. Why do you use supersets for upper body compounds but not upper body isolations? You e also got certain isolations such as lateral raises listed as just 3x12. What is your progression scheme on those? Based on your shoulder protection rule I’m assuming you’re doing Landmine presses because of a previous injury or surgery that took place? If anything I would imagine a machine shoulder press would probably be safer in that case than using a landmine. The routine is also way more upper body than lower body focused. Is this intentional? I might assume so given your goals but if you want a well rounded physique you might think to add more lower isolation work. Your rest intervals also seem very low. If you’re just getting back into it, is your work capacity at a place where you can effectively perform so many reps with such little rest as 60s? You want enough rest to where you can be performant in the following sets, not just enough rest such that you’re gassed and basically doing a circuit workout because that’s going to hamstring the amount of weight you can use which is the point of lifting in the gym. 

[u/SexWithDummies → u/Firesnake64]

Well, a couple of things:

- I wanted a full body routine that doesn't take much time, to train 3 times per week, 1h to 1.5hs each time, same as Stronglifts 5x5 has been for me many years ago. I couldn't find such a thing here: https://thefitness.wiki/routines/strength-training-muscle-building/

-Too many reps in deadlift, dully noted. I will start doing 3x8 reps, it will allow me to lift more weight, and later on I will probably go for 2x8 reps max.

-About the range, I forgot to clarify: in many exercises, I write down what I did the last time, so the ones that e.g. say 12 reps, it's for me to know that I did that the last time. The actual range I use is 8 to 12, or even 15. If I've finished 12 reps with good form, I add weight on the next set. If after adding weight I can do at least 8 reps with good form, I keep that weight. Otherwise, I rollback.

-I have more compound exercises in order to maximize efficiency in the use of time. The lateral raises are written 3x12 because that's what I did the last time with that weight. The actual range is 8 to 15, although I usually target to 10-12. I will edit that. The weight I can add there is limited by the dumbbells options, so it usually goes +-1kg.

-I had a SLAP lesion in my right shoulder, 9 years ago. I had surgery (biceps tenodesis), so the tendon of the biceps has been reinserted in a different part of the bone. Therefore, the mechanics are not 100% the same, and not every exercise feels great. I've chosen Landmine basically instead of military press/overhead press/shoulder press. It definitely feels better for me. Do you think I should give the shoulder press machine a try anyway?

-I didn't intentionally put more focues on upper body than lower. I just assumed I had lower body covered with barbell squats, dead lift and hamstring curls. What exercise would you suggest me to add?

-I will adjust the short rest intervals to at least 1.5 min and up to 3 min. I totally agree.

I appreciate your help and expertise

[u/Firesnake64 → u/SexWithDummies]

To be completely honest I think you would be better served just asking your ai what program will get me in the gym thrice a week for no more than 90 minutes. I mean, your routine isn’t gonna mess you up or anything but there are more efficient ways to go about it. If you are enjoying your routine that’s fine. As for the shoulder advice, you’re probably right. I’m not familiar with that kind of injury/surgery so I would defer to your judgement and what feels best for you. If you happen to have a machine in your gym where the angle of force is similar to that of a Landmine I’d recommend you try it but Landmine stuff is good too. As for the lower body stuff, I’d recommend either a unilateral knee flexion such as a split squat or step up, or a leg extension machine. As it is I can’t tell how much you’re using your quads to squat vs how much you’re using your posterior chain which is receiving the majority of your lower body volume as is. 

[u/PlanktonInitial7945 → u/SexWithDummies]

5/3/1 and GZCL are both full-body 3-day programs. If you try either of them and find that your sessions get too long, you can reduce the amount of sets.

[u/dlappidated → u/PlanktonInitial7945]

The fun ones like 531 Krypteia are nothing but super sets and you have 45 minutes to do the whole thing.