u/Daaango_

Any one have ideas on social events happening in the upcoming month, am 23M and feeling bored lately so i want to meet new people and make some friends

y everyone,

I’m a 23M, 174 cm, 51 kg (very skinny) and just started going to the gym. My main goals are:

• Gain weight (reach ~60 kg)
• Build muscle (look bigger)
• Get stronger

I also walk a lot daily (~10k+ steps because of work).

I built this simple 3-day full body plan and wanted feedback before I commit to it:

Day 1:

• Leg Press – 3x8–12
• Machine Chest Press – 3x8–12
• Lat Pulldown – 3x8–12
• Dumbbell Curl – 2x10–12
• Triceps Pushdown – 2x10–12

Day 2:

• Romanian Deadlift – 3x6–10
• Incline DB Press – 3x8–12
• Seated Row – 3x8–12
• Lateral Raises – 2x12–15
• Plank – 2 sets

Day 3:

• Leg Press / Squat – 3x6–10
• Machine Chest Press – 3x8–12
• Lat Pulldown / Assisted Pull-ups – 3x8–12
• Hammer Curl – 2x10–12
• Triceps Cable – 2x10–12

Notes:

• Training 3x/week (~1 hour sessions)
• Eating in a calorie surplus (~2800–3200 kcal)
• Minor shoulder issue, so avoiding heavy overhead pressing

Questions:

1. Is this enough volume for a beginner trying to gain size?
2. Should I add or remove anything?
3. Am I missing any important muscle groups?
4. Is 3 days enough or should I push to 4?

Appreciate any advice 🙏

am 23years old 174cm 52kg male just starting the gym, i used to train but i stopped for a while and now i want to go back and gain weight, is this full body 3 times a week workout good, not that i have a full time job and i barely can find time for the gym thats why i did this plan

workout plan:

monday:

• Squat – 3 sets
• Bench Press – 3 sets
• Lat Pulldown – 3 sets
• Plank – 2 sets

Wednesday:

• Incline Dumbbell Press – 3 sets
• Seated Row – 3 sets
• Romanian Deadlift – 3 sets
• Lateral Raises – 2 sets

Friday:

• Leg Press – 3 sets
• Bench Press – 3 sets
• Dumbbell Bicep Curl – 2–3 sets
• Triceps Pushdown – 2–3 sets