How to build the perfect gym routine?

29 replies

IWasScaredToBeHeld · 24/09/2025 17:57

I have just switched from my tiny gym to the large chain gym that’s opposite my work place. The goal is to go right after work and do about 30 minutes of cardio (usually the treadmill but they have stair machines which I’m tempted by!), and focus on building muscle. I don’t fancy the idea of the PT as I don’t want to pay for one. I do want to take part in some of their classes but it depends as to when I can book them. I prefer using the machines over the free weights

OP posts:

ParmaVioletTea · 24/09/2025 18:08

Cardio won't build muscle. To build muscle you need to stress it with progressively heavier weights.

Focus on the full body or compound lifts: back squat, deadlift, benchpress and overhead press.

If you don't like free weights (although they are much better for training and building muscle, but you've got to do what you like doing) then learn how to use a Smith machine - you can use that for back squats & bench.

If you don't want to use a bar bell, you can do deadlifts with a kettlebell, or dumb bells; use dumbbells for overhead press movements.

If your gym has a sled on a sled track, use that - it's a great way to build muscle & strength without much technique. You just load it up with plates and either push, pull or drag it (I just did 3 x 250 kg 10metre pushes today - it's a full work out!)

Do 30 minutes of strength training, then do some cardio intervals or my latest thing: sprint intervals (a la Stacey Sims - check her out). Cardio intervals, go fast for 45 seconds, rest or walk for 15 seconds. Do this 10 times. It's a work out and a half.

Sprint intervals: go as fast as you can on an air or assault treadmill (one that responds to your speed, not one where you set a speed) or a stationary cycle, or an assault bike for 30 seconds (or achive 6 calories on an assault bike). Then rest for at least a minute, but up to 2 minutes. Then go again.

In sprint intervals, you work as hard as you can for 30 seconds, you don't hold anything back, but you give yourself a longish rest. Do this 5 times. It has an extraordinary effect!

But do the cardio after the strength training.

Original poster

IWasScaredToBeHeld · 24/09/2025 18:08

This is what it’s come up with, I really like using the machines so that’s what I asked it to use as a base, as I hate free weights. However some weeks I do want to hit some classes

5-Day Gym Training Template (Machines Only)
Day 1 – Chest & Triceps (Push A)
• ☐ Chest Press Machine – 4×6–10
• ☐ Incline Chest Press – 3×8–12
• ☐ Pec Fly Machine – 3×10–12
• ☐ Shoulder Press Machine – 3×8–10
• ☐ Tricep Pushdown – 3×10–12
Day 2 – Back & Biceps (Pull A)
• ☐ Lat Pulldown – 4×6–10
• ☐ Seated Row – 4×6–10
• ☐ Rear Delt Fly – 3×10–12
• ☐ Bicep Curl Machine – 3×8–12
• ☐ Face Pull – 3×12–15
Day 3 – Legs (Lower A)
• ☐ Leg Press – 4×6–10
• ☐ Leg Extension – 3×10–12
• ☐ Leg Curl – 3×10–12
• ☐ Calf Raise – 4×12–15
• ☐ Ab Crunch Machine – 3×12–15
Day 4 – Chest, Shoulders & Arms (Push B)
• ☐ Chest Press Machine – 3×6–10
• ☐ Pec Fly Machine – 3×10–12
• ☐ Lateral Raise Machine – 3×12–15
• ☐ Overhead Tricep Extension – 3×10–12
• ☐ Bicep Curl (variation) – 3×10–12
Day 5 – Back & Legs (Pull/Lower B)
• ☐ Lat Pulldown (different grip) – 3×8–12
• ☐ Seated Row – 3×8–12
• ☐ Leg Press (lighter, higher reps) – 3×10–15
• ☐ Leg Curl – 3×10–12
• ☐ Calf Raise – 3×12–15

OP posts:

Original poster

IWasScaredToBeHeld · 24/09/2025 18:03

Redhairandhottubs · 24/09/2025 18:03

ChatGPT is brilliant for gym plans. Tell it exactly what you want - how often you want to exercise, how long for, what your goals are, what level you’re at now, etc. then you can tweak as needed.

I am trying to do that, but I know it can be unrealistic!

OP posts:

Redhairandhottubs · 24/09/2025 18:03

ChatGPT is brilliant for gym plans. Tell it exactly what you want - how often you want to exercise, how long for, what your goals are, what level you’re at now, etc. then you can tweak as needed.

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