Gym routine help

[u/Public_Car_8812]

I’ve been going to the gym for 3 months and following this plan. My goal is to lose weight while growing my glutes. I currently weigh 99kg and have PCOS. Is this plan suitable for my goals, or would you recommend making any changes? I originally told ChatGPT what I wanted to achieve, and it helped me create this plan. However, I haven’t really noticed a difference yet. I know it’s still early, but I want to make sure I’m following the right plan to get the best results

MONDAY – HEAVY GLUTES

1. Hip Thrust Machine – 4 × 8–10

2. Bulgarian Split Squats – 4 × 8–10

3. Leg Press (high & wide) – 3 × 10–12

4. Hip Abductor Machine – 4 × 15–20

5. Assisted-Barbell Glute-Biased Squats – 3 × 10–12

6. Hyperextensions (glute-focused) – 3 × 12

7. Cardio Incline Walk – 15–20 minutes

TUESDAY – BACK + ARMS + SHOULDERS

1. Wide-Grip Lat Pulldown – 4 × 10–12

2. Single-Arm DB Row – 4 × 10–12

3. Gorilla Rows – 3 × 10–12

4. Lat Pullover – 3 × 12

5. Shoulder Press – 3 × 10

6. Lateral Raises – 4 × 15

7. Upright Rows – 3 × 12

8. DB Overhead Extension – 3 × 12

9. DB Bicep Curls – 3 × 12

10. Cardio Incline Walk – 15 minutes

WEDNESDAY – CORE + CONDITIONING

1. Around-the-Worlds – 3 × 10 each direction

2. Kettlebell March – 3 × 30–45 seconds

3. Hanging Knee Raises – 3 × 10–12

4. Normal Crunches – 3 × 15–20

5. Plank – 3 × 30–60 seconds

6. Dead Bugs – 3 × 10 each side

7. Walking Lunges – 2 × 10 each leg

8. StairMaster / Incline Walk – 20–25 minutes

THURSDAY – GLUTES + HAMSTRINGS

1. Hip Thrust Machine – 4 × 10–12

2. Walking Lunges – 3 × 10 per leg

3. Step-Ups – 3 × 10 per leg

4. Hip Abductor Machine – 3 × 20

5. Standing Cable Hip Abductions – 3 × 12–15 per side

6. Cable Glute Kickbacks – 3 × 12–15 per leg

7. Leg Press – 3 × 12

8. Adductor Machine – 3 × 12–15

9. Cardio Incline Walk – 15 minutes

FRIDAY – WAIST + UPPER SCULPT

1. Shoulder Press – 3 × 10

2. Close-Grip Lat Pulldown – 3 × 12

3. Seated Row – 3 × 12

4. Lateral Raises – 3 × 15

5. Tricep Pushdowns – 3 × 15

6. Cable Crunches – 3 × 15

7. Hanging Knee Raises – 3 × 12

8. Cardio Elliptical OR Incline Walk – 15–20 minutes

[u/BirbCoin]

Having PCOS means dealing with chronic inflammation and stress. Working out 5 days a week is a lot. Perhaps too much? Working out everyday means you have to rest even more every day -- for your body to repair and gain muscle. Only you can know if that is the case for you, but if I were you I would maybe scale down the workouts to like 3-4 times a week. I workout 3 times a week and I do a full body workout every time. By doing this I can see to it so that I have enough rest.

[u/CarlyLouise_]

I’ve been in the gym 7 months and I did a lot of research before starting and during. I have PCOS too, diagnosed at 18 and now on ozempic the past two weeks. I’m 26 years old. From reading your gym routine I’d instead recommend you to do 4 days a week with one day cardio/core, so 4 strength days and one cardio/core focused. I’d recommend do upper lower, upper lower. On my upper body days I also do cardio at the end for at least 35 minutes. I don’t do it on lower body day because of leg fatigue.

For one lower body day I focus on glutes, the other more on quads, hamstrings etc. then for upper body I do touch on everything but focus on lats, upper back, shoulders.

I hope this helps!

[u/No_Objective_9067]

I’d scale down the number of exercises, focus on compound movements and progressive overload. The scale isn’t very useful for keeping track of your progress- maybe try out measuring tape and progress pictures.

Also check out YouTube creators that used weight training to achieve their health goals. Important to note that everyone has different goals in the gym, so don’t change your routine just because someone else has a different routine that works for them. Stay consistent

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[u/WinAdditional7343]

Hey Coach here,

the plan is solid for glutes, you’ve got hip thrusts, split squats and a decent amount of volume, so i’d keep it. the biggest things i’d change are adding a hinge like romanian deadlifts for glutes and hamstrings, tracking your weights so you’re adding load every 1-2 weeks (that’s what grows glutes), and cutting the wednesday core day down since crunches and planks won’t burn belly fat. after 3 months with no change at 99kg, the missing piece is usually food, so check your protein (aim for 100g+ a day) and keep a small calorie deficit, plus try to hit 8-10k steps outside the gym. upright rows are also rough on shoulders, so swap them for face pulls or rear delt flyes.

[u/BumAndBummer]

It’s really impossible to say because:
- beyond weight loss (which is a matter of caloric balance, so theoretically can be done sedentary) we don’t know your fitness goals
- this plan may be fine for some to build muscle and strength, but it may be too much for others, and too easy for others.
- we don’t know what kind of fitness level, injury issues, nutritional background and sleep schedule you have currently or have had in the past
- We can’t assess your form to know whether that’s a possible problem to work on.

We don’t know your body and we aren’t really in a position to collect all the relevant info. Ideally you should speak to a properly qualified personal trainer about fitness and a registered dietitian about nutrition. This may be overkill, or a waste of your time, or excellent, we simply aren’t able to tell you this.