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Do you think I can switch the hip exercise for something? It seems kinda, gay idk. And can I do squats instead of hack squats? Oh, and I just realized it has a hypertrophy day? I'm kinda in it for...

Sorry for creating a new thread, but after all the answers I got kinda interested in this one.

https://rippedbody.com/novice-bodybuilding-program/

I'm 16 years old, been training for 7 months...

Oh, I should also add that I'm 16. A lot of people said I shouldn't calculate macros, but do you think I should anyway? How can I find out my body-fat percentage without doing some sort of test?

I'll be cutting the whole summer, and it might be unrealistic, but I want to try and get to 70kgs from 84kg.

Okay, so I need a healthy diet for the summer that I can follow. I plan on doing cardio every day and lifting 4 times a week. What would you recommend is a good diet?

All I have right now is...

Can I use this?

Why won’t you do barbell? Just don’t pick more weight than you can handle. And if you try to max, just ask someone to spot you. Squat and deadlift are literally the safest exercises ever, just drop...

Yeah, that's what I meant, sorry.

Your point?

Do you: 1) Not have a life 2) Hate me a lot 3) Love me a lot? Because you clearly spent a decent amount of time finding my previous threads. I'm going to stay optimistic and presume you love me.
...

Just casually replying to a 6 year old thread.

Can I do the following program? I’m fairly new to the gym (2 and a half months ish) but I wanted to bench 3 times a week, and couldn’t find a program for it. Does anyone know one, or one I can change...

A 4 day/week program that has bench 3 times, preferably one where I can substitute one of these for incline bench.

If it’s some sorta upper-lower-fullbody-fullbody program that’s completely fine....

Alright, thanks!

This is what’s recommended by the national health institute of Sweden. Now, relating this to some american mcdonalds institute, I’d say I’m right.

Lmao, I’m on my phone so I just remembered Scooby and didn’t scroll up to check, lolz

Alright no problemos mate.

Scooby? :D

How do I make it, even better? :)

Got it. So would this work?: feel free to add any exercises/remove or adjust reps. Thanks btw :)

Tuesday - Upper
Bench 20x, 8x, 5x, 2x, 8x
Dumbell rows 3x8
Face pulls 3x8
Dumbell flies 3x10...

I don’t see how it’s a problem though?

If I do a full body program 3 times a week, can I add some leg exercises in one of them? And which one would you recommend? Oh and also, is there a program...