LF Gym returnee guidance
I am 180cm, 81kg. Trying to get leaner, /body recomp.
Went on a hiatus for 2 years.
Currently, slowly trying to improve strength, just going to the park, doing pullups, pushups, leg-raises, squats.
Will be joining gym shortly, hence asking for advice.
I used to do PPL split
Push- bench press, incline bench press, overhead press, lateral raises, rear delt rows, 2 tricep exercises (varies on my energy remaining, dips, pushdowns, kickbacks)
Pull- pullups, bent over rows, dumbell rows, lat pulldowns, facepulls, hammer curl, bicep curl, incline bicep curl
Legs- barbell squats, leg extensions, curls, (a machine where you sit on ground and push weight up incline almost 60deg, very easy to overload, forgot the name... Feels like you are lifting mountains with legs while lying on back.), standing and sitting calf raises.
Please advice if this regimen is good enough to follow through immediately after the hiatus.
Also needed a lil advice on the protein, creatine. I only used to take protein-bigmuscles, nakpro, etc... And the current market has boomed a lot. So would also like good budget brands (eyeing the avaatar performance whey), creatine monohydrate- I have no idea on this...
Thanks.
PS: BM sux ik.
Posted Feb 22, 2026, 4:53 PM UTC