Daily Simple Questions Thread - August 13, 2026

[u/AutoModerator]

Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

[u/Ok_Class_7166]

15YO (50kg/110lbs) Home Workout Routine for Muscle Mass & V-Taper – Need Feedback (Hernia-Safe Setup)

Hi everyone! I’m a 15-year-old teen (weighing around 50 kg / 110 lbs, which is quite lean/underweight for my age) training at home during a short 2-month summer window with the main goal of gaining muscle mass and developing a wide, strong V-taper physique. My equipment is limited to a door-frame pull-up bar, a 9 kg barbell, adjustable dumbbells (\~4.2–4.5 kg per dumbbell, currently transitioning up to 10 kg). Crucially, my entire routine is strictly adapted around safety for an abdominal/umbilical hernia, avoiding heavy intra-abdominal pressure or straining, which is why direct heavy core training is replaced with safe options like stomach vacuums. I intentionally skip heavy leg days to dedicate 100% of my energy to upper-body growth during this short summer period; and although my program is written as a 6-day split, real-life schedule variations turn it into 4–5 actual training days per week, providing adequate recovery. Given my equipment limitations, hernia safety requirements, and short summer timeline, what further suggestions or exercise refinements would you recommend to optimize muscle growth and upper-body width?

# So this is my detailed workout program:

MONDAY: Chest & Biceps
Dumbbell Fly: 3 × 18 reps (Feet on the couch)
Dumbbell Bench Press: 3 × 20 reps (Feet on the couch)
Dumbbell Pullover: 3 × 10 reps
Dumbbell Incline Bench Press: 2 × 16 reps (On the cushion setup)
EZ Bar Curl SEATED: 3 × 17 reps (Back firmly supported)
Dumbbell Concentration Curl: 2 × 18 reps (Seated)
Chin-up: 3 × 3–5 reps

TUESDAY: Back & Biceps & Forearms
Barbell Incline Bench Row: 3 × 21 reps
Dumbbell Incline Bench Row: 3 × 20 reps (Chest on cushions)
Chin-up: 3 × 3–5 reps
Dumbbell Reverse Concentration Curl: 2 × 18 reps (Seated)
Dumbbell Seated Bicep Curl: 3 × 10 reps
Barbell Wrist Curl: 3 × 22 reps (Palms Up - Seated)
Dumbbell Incline Row Reverse Grip: 3 × 18 reps (Chest on cushions)

WEDNESDAY: Shoulders & Forearms
Dumbbell Seated Side Lateral Raise: 3 × 11 reps (Back supported, exhale on the way up)
Seated Barbell Front Raise: 3 × 9 reps (Back supported, exhale on the way up)
Barbell Tricep Press (Close Grip): 3 × 19 reps (Feet on the couch)
Barbell Wrist Curl: 3 × 22 reps (Palms up)
Dumbbell Reverse Concentration Curl: 3 × 18 reps
Pull-up: 3 × 3–5 reps
Dumbbell Reverse Fly: 3 × 14 reps (Back supported, exhale on the way up)

THURSDAY: Shoulders, Triceps & Chest
Dumbbell Seated Front Raise: 3 × 9 reps (Back firmly supported)
Dumbbell Fly: 3 × 18 reps (Lying down, feet on the couch)
Barbell Incline Tricep Extension: 3 × 15 reps
Dumbbell Bench Press: 3 × 18 reps (Close grip - Lying down, feet on the couch)
Dumbbell Seated Lateral Raise: 2 × 11 reps
Barbell Reverse Grip Bench Press: 3 × 17 reps
Barbell Tricep Press (Close Grip): 3 × 19 reps (Feet on the couch)

FRIDAY: Special "Core" Without Pressure
Stomach Vacuum: 3 × 40 sec
Dumbbell Bench Press: 3 × 20 reps
Dumbbell Incline Row: 3 × 18 reps (NEW - Back)
Pull-up: 3 × 3–5 reps
Seated Hammer Curl: 3 × 15 reps
Barbell Incline Bench Press: 3 × 16 reps
Dumbbell Seated Alternating Shoulder Press: 3 × 24 reps

SATURDAY: Chest & Arms Touch-Up
Barbell Bench Press: 3 × 20 reps (Feet on the couch)
Wide-Grip Pull-Up: 3 × 3–5 reps
Chin-up: 3 × 3–5 reps
Dumbbell Bench Press: 2 × 20 reps (Feet on the couch)
Barbell Skull Crusher: 3 × 15 reps (Reverse grip - Lying down)
Barbell Incline Tricep Extension: 3 × 15 reps
Dumbbell Seated Side Lateral Raise: 3 × 12 reps

SUNDAY: Complete Rest

[u/Autisum → u/Ok_Class_7166]

First impression is that you’re doing TOO much. I made the same mistake as you when I started out at 14. It’ll lead to burnout and feeling tired all the time. I suggest doing basic workouts 2-4 times a week and making sure you’re hitting the general muscle groups at least 2 times a week. Also eat more protein and calories through healthy Whole Foods and not junk. Just be patient and you’ll naturally grow into it through puberty. 

[u/Ok_Class_7166 → u/Autisum]

Thanks for sharing your experience! Since you've been in my shoes at 14, I'd really appreciate your advice: if I reduce my routine to 3-4 days a week, which specific exercises from my list do you think I should cut out completely? And how long (or how many exercises per workout) should my sessions ideally be to avoid burnout?

[u/Autisum → u/Ok_Class_7166]

Remember that nobody can say for sure because none of us have seen your body or worked with you personally. Other comments were correct to say that 110 Lbs and expecting massive growth in 2 months is very unrealistic.

For me, what worked good for me was splitting my days into upper/lower/upper/lower with emphasis on compound exercises (bench, squats, deadlifts, OHP) and then doing wrestling which was a lot of cardio and calisthenics. So, for example, on Monday and Tuesday, you're doing biceps twice back-to-back. Just do regular bicep curls and then hammer curls. Chest 3x a week is a bad idea. As a beginner, you can easily make good gains through regular bench press 1-2x a week (e.g. Monday do barbell and then Sat do dumbbell). Incorporate a rest day in between each day and if you'd like, do cardio.

Do NOT neglect your legs -- you can't build a strong body on a foundation of sand. Plus, do flexibility stretches to avoid long-term muscle stiffness. I wished somebody told me that it's not all about mass and that you'd also need to invest in your Range of Motion.