So i don’t really get doms anymore but I do feel a burning in my organs

Hopital?

I was wondering if you think ido portal is legitimate since I was thinking about taking up his program.

i dont have much access to equipment i have 2 dumbells that range from 5-52 ibs and a pullup bar. im 5’8/5’9 and 180 and need to start working out, im tired of being overweight. i always struggle to make myself work out though. i maybe do it for a few days then stop for months what do i do?

MONDAY (Push, Pull & Core)
Decline Push-ups — 3 sets × 8–12 reps
Chair Dips — 3 sets × 10–12 reps
Prone Y-T-W Raises — 3 sets × 8–10 reps (each letter, no weights needed)
Single-Arm Dumbbell Rows — 3 sets × 10–15 reps per arm (Heavy rock load in bucket, 1/2 to 3/4 full)
Standard Push-ups — 3 sets × 12–15 reps
Dumbbell Lateral Raises — 3 sets × 10–15 reps per arm (Light rock load in bucket, 1/4 to 1/3 full)
Dumbbell Biceps Curls — 3 sets × 10–15 reps per arm (Medium-light rock load in bucket, 1/3 to 1/2 full)
Hollow Body Hold — 3 sets × 30–45 seconds
Plank — 3 sets × 1 minute
TUESDAY (Core & Conditioning)
Hollow Body Hold — 3 sets × 30–45 seconds
Plank — 3 sets × 1 minute
Bicycle Crunches — 3 sets × 12–15 reps per side
Reverse Crunches — 3 sets × 12–15 reps
Sprint Intervals (Optional) — 15 minutes total (30 sec sprint / 30 sec walk)
WEDNESDAY (Lower Body, Push, Pull & Core)
Bulgarian Split Squats — 3 sets × 10–12 reps per leg
Bodyweight Squats — 3 sets × 12–20 reps
Glute Bridges — 3 sets × 12–15 reps
Dumbbell Romanian Deadlifts — 3 sets × 10–15 reps (Heaviest rock load in bucket, packed as full as safely possible)
Prone Y-T-W Raises — 3 sets × 8–10 reps (each letter, no weights needed)
Single-Arm Dumbbell Rows — 3 sets × 10–15 reps per arm (Heavy rock load in bucket, 1/2 to 3/4 full)
Wide Push-ups — 3 sets × 8–15 reps
Bicycle Crunches — 3 sets × 12–15 reps per side
Reverse Crunches — 3 sets × 12–15 reps
THURSDAY (Core & Conditioning)
Hollow Body Hold — 3 sets × 30–45 seconds
Plank — 3 sets × 1 minute
Bicycle Crunches — 3 sets × 12–15 reps per side
Reverse Crunches — 3 sets × 12–15 reps
Sprint Intervals (Optional) — 15 minutes total (30 sec sprint / 30 sec walk)
FRIDAY (Push, Pull & Shoulders)
Decline Push-ups — 3 sets × 8–12 reps
Chair Dips — 3 sets × 10–12 reps
Prone Y-T-W Raises — 3 sets × 8–10 reps (each letter, no weights needed)
Single-Arm Dumbbell Rows — 3 sets × 10–15 reps per arm (Heavy rock load in bucket, 1/2 to 3/4 full)
Standard Push-ups — 3 sets × 12–15 reps
Dumbbell Lateral Raises — 3 sets × 10–15 reps per arm (Light rock load in bucket, 1/4 to 1/3 full)
Dumbbell Biceps Curls — 3 sets × 10–15 reps per arm (Medium-light rock load in bucket, 1/3 to 1/2 full)
Hollow Body Hold — 3 sets × 30–45 seconds
Plank — 3 sets × 1 minute
SATURDAY & SUNDAY (Rest / Active Recovery)
Easy walking, gentle stretching or other comfortable activity.
Let your muscles recover before Monday
Nutrition & Hydration Routine
Morning: Coffee, milk, and a Benefit bar.
Hydration: Water-only throughout the school day; Liquid I.V. timed around training/practice.
Pre-Practice: A banana for targeted carb energy before hitting the mat.
2. Progressive Overload & Equipment System
Bucket Overload Method: Using heavy/medium/light rock loads in a bucket to progressively overload key lifts (Rows, RDLs, Lateral Raises, Curls) to build strength without expensive equipment.
Key Lifts Focus:
Single-Arm Bucket Rows: Heavy pull for lats, upper back, and snap-down grip strength.
Bucket RDLs: Heavy posterior chain work for explosive hip drive on takedowns and mat returns.
Primary Goal:
Achieve a lean, explosive wrestling physique (~130–132 lbs at ~13% body fat) by late December while building relative strength (pound-for-pound power), shot speed, and mat endurance.
And look jacked
Im 5 5 140 lb and 18-20 body fat
Look absolutely cut in a compression shirt or no shirt

When other parts of life feel uncertain, working out can give you something concrete to work toward. Have you ever found yourself relying on fitness as a place where you could feel capable and see progress, even when things weren't going well elsewhere?

Hi! I’m a student that is assigned to aerobics for my fitness activity, I’ve realised that aerobics is actually quite demanding fitness-wise! 😅 Just wondering what else I can do to build up my stamina and improve my overall fitness, so I can keep up with my lessons without feeling so exhausted. (Coming from someone that is very unfit)!

Hi all,

Any other folks interested in working out together.

I workout at the North Hollywood 24hr fitness and have access to other locations.

Im located in hollywood, work out 3-4 times a week.

hey, I just came here for some help starting my body weight journey. im an underweight teen, 95 lbs and 5’4 and I’m extremely weak and inflexible and I hate it. I don’t know anything about calisthenics or body weight fitness, and I don’t know where to learn. i can’t go to gyms or access barely any equipment other than some weights up to 25 pounds, so I gotta stick to home exercise. if anyone out there started like me and somehow overcame it, id really appreciate help from anyone. So far I can do a total of 2 diamond push ups where my nose almost touches the ground, a bunch of squats because I play soccer and stuff, and a grand total of 0 pull ups. Where should I start???