First off, congrats on 80lbs. down, that’s a great feat! If you want to start weight lifting I’d start off with a PPL/R/PPL/R split (push pull legs rest) Push: 2-3 chest movements (DB Chest press, Pec Dec, etc. 2-3 Shoulder movements (DB shoulder press, cable lat raise, etc.) 2 Tricep movements (Rope push downs, overhead extension)

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#2 is right but I'm also going to say that you should be using weights that are heavy for you. if you aren't reaching failure or getting within 1-2 reps of failure, use a heavier weight or do more reps

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Pull: 1-2 Lat movements (Lat pulldown, pullovers, etc.) 1-2 upper back movements (High to low row, etc.) 1 lower back movement (Good mornings) 1 Trap movement (shrugs) 1 rear delt movement (rear delt flies) 1-2 bicep movements (Rope curls, DB hammer curl)

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Legs: 1 compound movement (Back squat, leg press, etc) 1-2 Quad focused (Leg extension, goblet squats) 1-2 Hamstring focused (Leg curl, RDL) 1-2 Glute movements (Lunges, hip thrust) 1 calf movement (Calf raises)

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But just experiment with everything and find what’s fits you. Try out different splits, movements, reps, weight, only YOU can find the split that fits your anatomy best…however PPL is a great foundation to put on some muscle. Best of luck with your journey!

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