How to build the perfect gym routine?

[IWasScaredToBeHeld]

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

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!

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

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.

Watch other people use the stair machine, or anything else. At our leisure centre, each machine has a video tutorial so you can see the right technique. It’s really worth an hour of a PT to make a plan: they must have in-house instructors, surely?

I know - which is why I’m looking for weights too.

There are lots of apps that do gym routines for you

Why so often? 5 days per week is doable but why not do 3 days of weights at higher intensity without the cardio and then you can build in any cardio if you feel you need it. Rest is almost as important as the workout.

Ask chat gpt to put a Push/Pull/Legs routine based on 3 days per week. Make this Mon/Wed/Fri so you can choose to put in a cardio session Tue/Thu if you feel up to it or even do one on a weekend so you get a rest days during the week.

Base it on 7 exercises and 3 sets or whatever rep/weigh you are suggested. Use progressive overload and keep a log of your lifts. Make sure you warm up and warm down properly.

Because I want to make the most of it during the week, while I’m near the gym. It’s about an hour by bus away so I won’t be coming at the weekend

Yes but if you increase your exercise range to 7 or even 8 per session instead of 5 you get 21-24 exercises against 25 so not much of a drop but you can also hit those exercises harder because you have built in recovery periods. OK you want to make the most of it but 3 sessions of progressive overload and proper rest beats 5 sessions of turning the wheel with no rest or 5 sessions of hard work with eventual injury or burn out.

There is a reason they have memes about not missing leg day. Its because you really cant do much else after a good leg session and need to take proper rest.

Try not to be so regimented with your sets and reps. It both takes all the fun out of training and does not work in practice. Some says you are weaker and some days you are stronger so stopping exactly at x number of reps is not logical.

5 days weights is too much anyway. Weight training drains your central nervous system as well as muscles and tendons. You get stronger during your time after workouts as your body repairs all the microtears in your muscles.

I have got great results doing a simple 2x a week full body workout then one day of HIIT training.

For the full body pick 4 or 5 good solid compound exercises then add some isolation work at the end. The core compound exercises are mainly:

Squat
Deadlift
Bench press
Dips (assisted)
Pull ups (assisted)
Bent over rows
Shoulder press

As long as you are generally adding weight to your lifts over the weeks and months the number of reps is not all that important. Working somewhere in the 5-10 rep range will be fine. But mix it up.

Finally do not go anywhere near the pec fly machine. It is a common source of various upper body injuries.

I’ve done weights before, just never with as big a variety of machines. I think it’ll be okay

5 day routine should be:

upper body
cardio
lower body
cardio
full body

Rest is as important as the exercise.

I agree with PPs. Your routine as set out is fiddly, and it's pretty much all what I'd count as accessories. You're not giving yourself time between sets to recover, therefore you're not lifting as much weight as you can. Therefore you're not optimising opportunities for developing muscle strength.

There's no recovery time, and no rest between sets.

I’ll be doing cardio before/after each weight set. The aim is to lose weight

That mostly comes down to nutrition then.

I am aware. Which is why I am in a calorie deficit and focussing on protein intake etc. but exercise is also a part of maintaining it and making it easier after a huge weight loss. I’ve lost over 100lbs so far.

You want to work each body part at least twice a week so it’s dependent on how often yon go.

I usually go 6 times a week so I do
2 legs - one quad focussed & one glute focussed
2 push - chest tricep and shoulders
2 pull - back and bicep

Do the weights FIRST and cardio after. Around 15 mins of cardio is enough - too much cardio will make it harder to build muscle. Maybe a run at the weekend would work if not near the gym. It’s a bit of a myth that cardio helps with weight loss, it makes you hungrier, so only works if very disciplined with diet and tbh it’s easier just to eat less.

Just work out what machines they have work around. I use machines but you can’t beat free weights for compounds moves like squats, deadlifts and bench.

Great way not to build muscle!

Nothing wrong with cardio, but to do it in between sets of weights is utterly bonkers - because it won't help you achieve your goal of building muscle, that you state in your OP. Do a bit of reading around or just have a look at Andrew Huberman and Stacey Sims on Huberman's YouTube or podcast.

Do cardio on 2 days, lift weights on the other 3 days. And actually, most of the exercise science suggests that it's not the 30 calories we expends by steady state jogging on a treadmill that counts for healthy body & weight, but your general activity throughout the day. So get your steps in! For example, aim for 15,000 steps per day, built into your everyday life. That's what I average, generally without having to go for a walk or running on a treadmill. I just walk instead of taking the bus, for example (I don't drive).

That’s not what is said online - do cardio then muscle

There’s also no way I’ll get 15k steps in a day!

Following! What classes do you like OP?

I’m really interested in their learn to lift, HIIT, Pilates and another one relating to lifting that I can’t remember the name of. It’s about what works around my work schedule though, which is a pain

I’ve always found it easier to do cardio after weightlifting rather than the other way around.

Definitely any cardio after lifting to build muscle.
Some say to separate them in time like hours apart or separate days
I prefer not to do cardio on days I lift, other than getting in my steps
Lifting is anabolic and cardio is catabolic so very different things.