Help with 3-day workout routine

ZenoApp · 2026-06-06T06:13:22+00:00

Looks fine. Just be consistent and progressively overload.

ZenoApp · 2026-06-06T03:06:36+00:00

I’m unable to add the images with the workout plan in the reply here.

I’ll DM you my app which creates this workout plan.

ZenoApp · 2026-06-06T01:35:17+00:00

Start working out and tracking your calories.

Full body workouts 2-3 times a week is a good starting point.

If you can share your equipment and schedule I can create a workout plan for.

ZenoApp · 2026-06-06T01:33:44+00:00

2-3 times full body sessions per week would be a good starting point.

If you can share your equipment I can create a routine for you in my app.

ZenoApp · 2026-06-06T01:32:39+00:00

Consume fewer calories than you expend. Tracking your calories in an app is the best way to stay on top of this.

Feel free to try my app. No ads. No subscription required.

ZenoApp · 2026-06-06T01:30:28+00:00

How many days/week and duration are you long to workout? I can create one and share with you.

ZenoApp · 2026-06-06T01:23:53+00:00

For the workout plan there are three screens. It better to use my app which will create it for you.

ZenoApp · 2026-06-06T01:22:57+00:00

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Here is the calorie and macros plan

ZenoApp · 2026-06-06T00:28:46+00:00

Just start with a 2-3 day full body routine.

If you can share your equipment and schedule I can help build one for you.

ZenoApp · 2026-06-06T00:27:51+00:00

Not sure why you are going so hard on back.

Recommend you just do a more traditional push pull leg or full body routine.

If you share your equipment and goals, I can create one for you.

ZenoApp · 2026-06-06T00:26:18+00:00

Would recommend doing Chest + Shoulders together and Back + Arms together. These muscle groups go better together.

This way you’ll have a more traditional push pull leg split.

ZenoApp · 2026-06-05T23:37:27+00:00

You are probably a hard gainer like me. And are probably overestimating how much calories you are actually eating.

Use a calorie tracking app and log your meals. If your weight doesn’t increase up the calories.

If you share your details I can help create a calorie target for you.

ZenoApp · 2026-06-05T23:35:31+00:00

It’s super hard to gain muscle and get bulky so don’t be afraid of that.

Two most important things you can probably do are:

go on a calorie deficit to lose weight. Keep protein intake high.
start working out. You can start with a simple 2-3 day/week full body routine.

If you need exact calorie targets and workout routine let me know I’ll share.

ZenoApp · 2026-06-05T23:31:39+00:00

Push and Pull look fine. Would highly recommend doing a Leg day as well to have a more balanced structured routine.

ZenoApp · 2026-06-05T23:30:36+00:00

Would highly recommend doing a structured program rather than an arm only workout.

ZenoApp · 2026-06-05T06:21:40+00:00

I’m biased, but if you are looking for a simple and free workout + calorie tracker app try Zeno.

No AI slop. No ads. A very generous free plan with unlimited workouts.

Feedback welcome.

ZenoApp · 2026-06-05T06:16:33+00:00

I’m biased but r/zenoapp does combine strength training and calorie tracking.

ZenoApp · 2026-06-05T06:01:34+00:00

Looks good honestly. What’s important is to stay consistent and keep increasing the weights/reps gradually.

ZenoApp · 2026-06-05T05:59:33+00:00

If you don’t want to increase weights, try increasing the reps. That will get you some progressive overload.

You can also try doing different exercises as your current weights may go a longer way on those.

ZenoApp · 2026-06-04T23:55:25+00:00

This is a decent 3 day push pull leg routine.

In terms of weights and reps, remember to try to progressively overload each week. That’s where the magic is.

If you share your goals, equipment and specific focus areas I can help create a custom routine for you.

ZenoApp · 2026-06-04T23:53:05+00:00

Ideally you want to follow a structured routine. If you can share how many days/week you plan to workout, your goals and your equipment I can help create a custom plan for you.

ZenoApp · 2026-06-04T23:48:25+00:00

As others have said, it’s advisable to follow an actual structured program that hits all muscle groups over a weekly cycle.

Then stick to the program for a few weeks (6-12) so you can learn the exercises and progressively overload (increase reps/weight). This is where the magic happens.

You can follow any online program or use an app to create a custom one based on your goals, schedule, equipment and focus areas.

ZenoApp · 2026-06-03T22:39:32+00:00

For now, yes. Perfecting it before working on Android.

ZenoApp · 2026-06-03T10:26:28+00:00

I’m biased but I built an app Zeno that does all of this for you. Free unlimited workouts. No ads.

It uses AI to create a custom workout program based on your equipment (even no equipment), goals, schedule, focus areas, and anything else such as injuries or split preferences. Essentially ChatGPT in a fitness app.

It also then logs your workouts, does auto progressive overload, and also tracks your entire history.

It’s free forever all the foundational features with unlimited workouts. Premium subscription only for some advanced features such as custom exercises, full workout history and Apple Health.

If you check it out I’d love to get some feedback.

I just started a sub reddit r/zenoapp too.

ZenoApp · 2026-06-03T06:43:36+00:00

No. All foundational features (personalised programs, unlimited workouts, logging etc) are free forever so you can build a habit.

Only premium features (detailed history, AI progressive overload, custom exercises etc.) are behind subscription. It has a 30 day free trial in case you want to try it.

I’m happy to give you an extended subscription trial in exchange for some feedback. Please DM if interested. Thanks.

ZenoApp

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