I'm male, my height is 5.6" and my weight is 78 kg. I already going to gym for 2 month (4 days a week) , I want to change my program, what is the best program for me? It hard for me to do it alone, because i can't affort to pay any trainer.

What i did so far :

Monday : chest
Tuesday : Back
Thursday : Shoulder
Friday : Chest

Btw, i have fat in my stomach.

  • @Raditz_35 Well. i just want to have nice looking body with some muscle. There are a lot of things that i use barbell and dumbbell and machine too. Thanks for answer btw.
    – Boby
    Sep 29, 2018 at 10:34
  • 7
    You're not going to have a nice looking body if you don't train legs.
    – Alec
    Sep 29, 2018 at 13:51
  • fitness.stackexchange.com/a/24596/7091
    – Eric
    Oct 9, 2018 at 15:52

2 Answers 2


There's two major flaws in your program.

For a start there is no mention of diet. Especially if you have a fat stomach you want to be dieting and eating clean to see results.

Secondly you're missing arms and legs in your workouts, I recommend doing one of the most common splits

1)Back and biceps

2)Chest and Triceps

3) Shoulders

4) Legs

Or something along these lines, You don't need money to afford a trainer to make results. All the information you need is online.

  • Another issue was the duplication of chest workouts. I completely agree with this answer! Oct 1, 2018 at 21:55
  • Your answer did add legs and arms but no core, is there a reason for that?
    – MJB
    Oct 2, 2018 at 5:55
  • @MJB Depends on the person, through training with strict form keeping core tight my abs are quite strong without training them and are visible. Depends on what you do
    – Twyxz
    Oct 2, 2018 at 6:06
  • 1
    @MJB, regarding your question of on a strong core, many Strength coaches would tell you "If you are able to squat the bar equal to your body weight for 5 reps - you have a strong core". Similarly, many people don't explicitly train forearms in order to increase their grip strength. They just lift heavy things and the grip trains with other movements, like deadlifts or pullups.
    – Roman
    Oct 2, 2018 at 20:28
  • 1
    @MJB, you are right. I should've put strong in quotations, as in "strong", simply because the strong could mean different things for different people. My point was that you can develop "strong" core by doing other things that require you to have a "strong" core. Hence, it is not an absolutely needed to train core separately, at least at the early stages of weightlifting, which is the case for the author of the question. Nevertheless, I do train core because I like it :)
    – Roman
    Oct 3, 2018 at 18:14

To add to an answer by Twyxz, I would switch the order of the split a bit, given your weekly schedule:

  • Mon: Back and biceps

  • Tues: Chest and Triceps

  • Thurs: Legs

  • Fri: Shoulders

Also, how many reps and sets you do, will play a major role in what kind of a result you will get. Try to do more compound movements rather than isolation ones. Generally (note, these are just the guidelines):

  • 3-6 - Strength
  • 6-12 - Hypertrophy
  • 12+ - Endurance

Diet will probably play a bigger role in your body composition though. So, do try to eat better(whatever "better" means to you).

  • 2
    Just as a personal preference, I would switch the bi/triceps days. I prefer to work the triceps (pushing/extension) with the back and biceps (pull/flexion) with the chest. That way they aren't fatigued from the compound movements. YMMV, that is certainly not a show stopper.
    – JohnP
    Oct 1, 2018 at 19:59
  • @JohnP, I've done that before as well, also helps to separate push/pull by another day, that way bi/tri have time to recover.
    – Roman
    Oct 1, 2018 at 23:14
  • Have to agree with @JohnP here. I've been doing that for a while and it really works out better for me on the long run.
    – MJB
    Oct 2, 2018 at 6:35

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