FORMAT GUIDE
BEFORE YOU COMMENT or SUBMIT: READ THIS FIRST
Most "rate my program", "pacheck po ng program", "tama ba program ko" posts are either ignored or tend to waste everyone's time. Why? Most posts don't have enough relevant, commentable information and are missing key data to make any kind of useful feedback possible. This results in low-quality answers, dismissive responses, or one-word replies that don't benefit anyone.
Without proper context, well-meaning commenters are forced to either:
- Ask 5-10 clarifying questions before they can even begin to help (wasting everyone's time)
- Make broad assumptions about your goals, experience level, and recovery capacity (leading to advice that may not apply to you)
- Give generic cookie-cutter responses like "just do PPL bro" or "seems fine" (which tells you nothing useful)
- Ignore your post entirely because it's too much work to extract the information needed
The frustrating cycle looks like this:
- Post: "Okay ba ito?"
- Usual Questions: Okay for what? Anong goals mo? Ginagawa mo na ba to? How long ka na nag-ttrain?
- Commenter: *asks more clarifying questions*
- Poster: *gives vague answers*
- Commenter: *gives up and moves on*
Meanwhile, the original poster gets frustrated because "no one is helping," and commenters get frustrated because "why should I put in more effort than the person asking for help?"
Many redditors also present their programs in formats that aren't easy to understand: images, screenshots, or walls of text that commenters need to spend too much time deciphering on mobile or desktop.
This thread exists to help you get actual, useful feedback on your training program that you can use to adjust your program. When you provide complete information upfront using the required format, you get:
- Specific, actionable feedback tailored to YOUR situation
- Multiple perspectives from experienced lifters who can actually evaluate your program
- Answers that address your actual concerns, not generic advice
- Follow-up discussions that help you understand the "why" behind the recommendations If you need honest and objective feedback, this is the place.
Expect follow-up and clarifying questions so you can get good feedback. If you don't give enough information, you will not get anything from this.
If you just want validation or generic advice, you can post that elsewhere. We're trying to make this a stricter and more useful space for those who wish to learn.
Reminder: You do not have to use this space to check your program. Many other places exist. No one is forcing you to submit a post here. All future posts regarding checking a program will be filtered out and will get a link redirecting to the monthly megathread.
Please also make sure to read our first Phitness document:
Training Standards for general hypertrophy V2.4 Phitness
I) A Reality Check for Novices
As a novice, some parts of your program probably don’t matter as much as you think it does.
If you're a novice (less than 12 months of consistent training), you're almost certainly overthinking this. You're better off spending time in the gym rather than scrolling endlessly on social media watching random influencers trying to min-max your program.
Most beginner programs work if you actually follow them. Effort, consistency, and recovery matter more than exercise selection. Optimization will happen after you've mastered the basics. For many novices, learning how to lift is more important than optimizing your program.
That said:
- Some programs are genuinely bad
- Some have glaring gaps
- Some are built on outdated bro-science or outright misinformation
- This thread will help us figure out what you can do to either tweak your program or overhaul it completely.
II. REQUIRED INFORMATION FORMAT
Copy and paste this template. Fill in every section. Don't skip anything.
-----------------copy paste everything below this, remove the items in italic------------------
TRAINING BACKGROUND:
Years of consistent training:
Current training days per week:
(realistic dapat—hindi yung plano lang, yung kahit pagod at busy sa work ito talaga magagawa mo):
Current Weight(KG):
PRIMARY GOALS:
List in order of priority the muscle groups you want to focus on for the next 8–12 weeks. This will naturally change over time. Be specific with your choices: avoid broad categories like "legs" or "upper body."
Examples of muscle groups include: chest, quads, glutes, hamstrings, scaps, traps, lats, biceps, triceps, rear delts, middle delts, and front delts.
Primary:
Primary Muscle Group 1
Primary Muscle Group 2
Primary Muscle Group 3
Primary Muscle Group 4
Secondary:
Secondary Muscle Group 1
Secondary Muscle Group 2
Secondary Muscle Group 3
Instead of listing too many secondary or low-priority muscle groups, please be realistic and mainly focus on the muscle groups you truly want to grow.
CURRENT PROGRAM BY MUSCLE GROUP:
[List each of your primary muscle group goals, then your exercises underneath]
Format:
MUSCLE GROUP: [Total weekly sets]
- Exercise name: Sets x Rep range, Rest time, RPE
- Exercise name: Sets x Rep range, Rest time, RPE
Example:
CHEST: 12 sets total
- Bench Press: 3 x 4-6 reps, 3min rest, RPE 8
- Machine Press: 3 x 8-12 reps X 2min rest, RPE 8
- Incline DB Press: 3 x 8-12 reps x 2min rest, RPE 8
- Cable Fly: 3 x 12-15 reps X 2min rest, RPE 8
[Continue for all primary muscle groups goals...]
PROGRESSION: linear progression, double progression, wave loading?
RECOVERY:
Average sleep per night:
Current caloric intake for the last two weeks:
Average weight for the last two weeks:
Protein intake (grams per day or per kg bodyweight):
What are your specific questions:
-----------------copy paste everything above this remove the items in italic -----------------
HOW TO POST FOR BEST FEEDBACK
Good Post Example:
TRAINING BACKGROUND: 1.5 years consistent training, currently 3x (Upper, Lower + Full Body)
Current Weight: 74kg
GOALS:
Primary: Chest, Quads, Glutes, Lats
Secondary: Triceps, Bicep, Side Delts
CURRENT PROGRAM:
Chest: 15 sets a week
Bench Press - 4 x 4-6, 3min rest, RPE 8
Incline DB Press - 4 x 8-12, 2min rest, RPE 8
Flys - 4 x 10-15, 2min rest, RPE 7-8
Machine Chest press - 3 x 6-10, 3min rest, RPE 8
[...continues with full detail...]
PROGRESSION: Double progression
RECOVERY: 7-8hrs sleep, 2300 cal intake (slight surplus ~200kcal), 170g protein daily
SPECIFIC QUESTIONS:
Is this enough sets for chest development?
Can I swap out bench press for something else since it bothers my shoulders?
Should I add another chest exercise for upper pec development?
Bad Post Example:
"Rate my program:
Monday - chest
Tuesday - back
Wednesday - legs
Thursday - shoulders
Friday - arms
Am I gonna make gains?"
REALITY CHECK
Before you post your program, ask yourself:
Have I actually followed this program for at least 4-6 weeks?
If no, follow it first. You can't evaluate a program you haven't run.
Am I tracking my workouts and seeing if I'm actually progressing?
If no, start tracking. Without data, you're guessing.
A harsh truth:
You don't need the "perfect" program
You need a good-enough program that you'll actually follow
Consistency over 6-12 months matters more than optimization
If you're constantly changing programs, THAT is your problem
The hopeful truth:
Most programs work if you work
Progressive overload + adequate volume + consistency = results
Your effort and recovery matter more than your program
You can always adjust as you learn and progress
May your gains be plentiful and your form be pristine.
LINK FOR THOSE WHO WANT TO DO A SELF CHECK. CONTAINS MORE DETAIL.
