What Prewritten Workout Programs Do You Recommend? Asking for a Friend Who's Me

I’m finally hitting the gym again after chemo. I’ve tried a few programs and consider myself at an intermediate level. I’m curious about what workout programs or apps you’ve found really helpful

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Hey, I don’t really keep track of my workouts and don’t have any specific advice, but I’m really glad to hear you made it through chemo and are ready to get back in the gym. You’re already stronger than a lot of us. Good luck!

@Zuri
Thanks so much! It was definitely tough, but I’m lucky to have come through it.

Congrats to you! I’m doing a full-body and upper/lower split. I usually go 3 to 4 times a week with it.

Oakley said:
Congrats to you! I’m doing a full-body and upper/lower split. I usually go 3 to 4 times a week with it.

That split sounds great. Did you create it yourself, or is it from a prewritten program? Would you mind sharing it with me?

@Ainsley
It’s a combo I made from some research. Here’s the site where I found the info:

Congrats! I recommend the Fitbod app. It keeps track of everything you do in one place and it’s really great.

Fox said:
Congrats! I recommend the Fitbod app. It keeps track of everything you do in one place and it’s really great.

I think I tried that app a while back using a free trial. Is the automation good, or do you find yourself adjusting it a lot?

Stronglifts 5x5 is a solid program, similar to Starting Strength.

Brooke said:
Stronglifts 5x5 is a solid program, similar to Starting Strength.

I’ll check those out. Are stronglifts the creator behind both programs?

Ainsley said:

Brooke said:
Stronglifts 5x5 is a solid program, similar to Starting Strength.

I’ll check those out. Are stronglifts the creator behind both programs?

Nope, Stronglifts 5x5 and Starting Strength were created by different people, but both are effective.

You should check out the Stronger By Science program bundle. It’s just $10 for five programs plus a program builder. It’s really customizable and loaded on Google Sheets. Great value for what you get.

Linden said:
You should check out the Stronger By Science program bundle. It’s just $10 for five programs plus a program builder. It’s really customizable and loaded on Google Sheets. Great value for what you get.

That sounds like a great deal! Is there one program in the bundle that you like the most?

@Ainsley
It really depends on what you’re aiming for. I’ve done Hypertrophy twice and Reps to Failure once—both are top-notch. They have auto-regulation for progressive overload, which helps with recovery.

If you’re looking to set new 5-rep maxes, go for Hypertrophy. For new 1-rep maxes, Reps to Failure or Reps in Reserve are solid options. I think the intro even talks about setting up one for better work capacity training.

I gave chatGPT my current weight, height, activity level, and goals, and it helped me create a four-day workout plan. It gave me a push, pull, legs, and light full-body routine as my core workouts. I throw in some machines too and aim to walk to meet my step goal. I also added two cardio days and have a rest day.

I tried the VShred app with HIIT workouts a while back. Lost some weight pretty quickly but got burnt out on HIIT and gained it all back… and then some.

The chatGPT routine has me steadily dropping weight while gaining muscle. I still feel good after my workouts, and the slower pace is better for me. I’m approaching my fourth month and I’m pleased with how it’s going.

I’m also discussing my macros and diet plans with chatGPT and alternating weeks of calorie deficit and maintenance.

I’m doing Greyskull LP but skipping the neck exercises.

You’re already stronger for overcoming cancer! Just remember to take it easy; you can still make solid progress with a beginner-friendly program when it’s a good fit.

Congrats on your progress!

I create my own workouts. Right now, I do a push-pull routine three times a week. For legs, I play a lot of basketball and volleyball since mine are already big.

Congrats on the great news!

I really like the MAPS programs. Anabolic would be a good starting point for you.

Kingsley said:
Congrats on the great news!

I really like the MAPS programs. Anabolic would be a good starting point for you.

Thanks for the heads up! Where can I find that program?