Hi all, I decided to post my fitness goals and workout plans to hold myself accountable, to update and incase anyone is interested in the plans as they may help others with similar goals!

For a bit of background on me I'm about 171cm / 5'7 and last I weighed about 60kg / 135 pounds. I'm 19 years old. I'd consider my body type fairly skinny fat.. Slightly round face, skinny arms, skinny torso, most of my weight on my ass and a bit left on my hips. I'm 11 months on T and have noticed a bit of 'masculization' in the face and a tiny bit of increase in muscle mass, but not a huge amount of fat redistribution. The reason for this is my hectic busy job for the past year and no time to spend my first year on T in the gym which I really regret.

A lot of people think fat redistribution happens on its own, and of course to an extent it does but fat doesn't "shift," just with testosterone new fat stores in slightly different places. If you have a decent amount of fat on your hips/thighs/ass you'll have to make some sort of effort to lose it, it will never completely move on its own.

I finish work this Friday (25th of August) and getting top surgery on the 6th of September. I don't really have a lot of time between now and then bar a few sessions I'll squeeze in but I wont be properly starting to train until I have recovered from surgery.

ANYWAY the following are my personal goals in terms of fitness and physique, and then my workout plans if anyone would like to use them. I'll eventually post updates with photos too.

Goals: 1. Increase in muscle mass focused on upper body particularly shoulders, arms, and lats. I am focusing on my upper body as my hips are quite naturally wide, so until there's a way to change my skeleton I'd like to focus on shifting the shape of my torso by adding mass on top. Also calfs- cos calfs look deadly. Obviously not neglecting other muscle groups, but those are the focus, for example I am already quite dysphoric with the size of my thighs and do not intend to add a huge amount of mass to them, just enough to stay balanced and not neglect them.

1. Decrease in body fat percentage. I am still dysphoric about the 'chubbiness' of my face and amount of fat in my ass and hips. Also, who doesn't want a flatter stomach?

2. Fix my anterior pelvic tilt / lumbar lordosis and posture in general also known as duck butt. APT is quite a common postural problem, many people have it now adays since it can also be caused by too much time sitting down. It's something it seems that a lot of ftm guys have and cause them a lot of dysphoria without realising that their ass probably even isnt that feminine, they just have a small curve at the bottom of their spine that makes it look that way. I'm HUGELY dysphoric with my general shape from how I look from the side/ back. It's definitely something so minor that only I notice it, but I know it's there and I'm extremely nit- picky about it. Heres a good video about APT and some ways to fix it. I was also born with scoliosis so I've always had some sort of shite posture and my back definitely could be more straight and shoulders more pulled back, so you'll notice my workouts focus marginally more on increasing back strength over chest strength to balance that out.

3. To become a better climber. To be honest I don't care much about how strong I am, I go to the gym to look better, not to be able to lift heavier. The weights on the barbell mean fuckall to me if my arms aren't getting bigger. The only reason I'd like to be stronger is for bouldering (a type of rock climbing I love to do.) For this I just need to train in the climbing gym with practise, focus on my back and biceps for strength, and I need to put a huge amount of work into my flexibility because at the moment I'm about as flexible as The Bono.

Below is my workout plan, feel free to rob it or adapt it however you'd like, as I tailored it to my goals. Its split push workout, pull workout, legs & abs workout and then stretching/ miscellaneous.

For the muscles I am more focused on increasing in strength and size you'll see I do less reps, but at a higher weight, and vice versa for those I am less interested in hugely increasing in size. (4-8 reps for a heavier weight, 8-12 for a lighter.) This way I am training all muscle groups and not neglecting them in any massive way just training them differently. Please do this with caution and try not to leave huge effort differences between muscles as not to cause noticeable imbalances.

The reason for the order of these exercises is the way my gym rooms are laid out, I like to start with free weights and then move to machine rooms, and I don't like to do two same specific muscle exercises in a row.

Push Days (Chest, shoulders, triceps) - Bench press (4 sets of 6 reps) - Dumbbell pec flyes (3 sets of 10 reps) - Dumbbell shoulder press (4 sets of 6) - Cable tricep extensions (4 sets of 6) - Dumbbell tricep extensions (3 sets of 10) - Chest press (3 sets of 10) - Machine pec flyes (4 sets of 6) - Machine shoulder press (3 sets of 10) - Dumbbell side raises (4 sets of 6) - Dumbbell front raises (4 sets of 6) - Alternate dumbbell raises to failure/ until form us lost (lower weight if needed) - Pushups (3 sets to failure - after weights)

Pull Days (Back, biceps) - Wide grip pullups.. assist machine if needed (3 sets to failure) - Deadlift (4 sets of 3) - Bent dumbbell one arm rows (4 sets of 6) - Dumbbell curls (4 sets of 6) - Dumbbell/ barbell shrugs (3 sets of 10) - Standing cable rows (4 sets of 6) - Cable front raises (4 sets of 6) - Cable side raises (4 sets of 6) - Hammer curls (3 sets of 10) - Dumbbell reverse flyes (4 sets of 6) - Alternating: Upright barbell rows and bent barbell rows (3 sets of 10) - Barbell curls (3 sets of 10) - Reverse flye machine (4 sets of 6) - Seated machine rows (3 sets of 10) - Lat pulldown machine (4 sets of 6)

Legs & Abs Days - Deadlift (4 sets of 3) - Squat (4 sets of 6) - Seated calf raises (4 sets of 6) - Smith machine calf raises (4 sets of 6) - Leg press machine (3 sets of 10) - Calf raises on leg press machine (4 sets of 10) - Leg extension (3 sets of 10) - Leg curls (3 sets of 10) - Goblet squat (3 sets of 10) - Hanging leg raises - Oblique kettlebell crunch (4 sets of 12) - Kettlebell Russian twists (4 sets of 25) - Plank (3 sets to failure) - Crunches (4 sets of 25) - Ab roller (3 sets to failure)

Stretches & Misc (Daily) - Hip flexor foam rolling - Quad foam rolling - Glute foam rolling

OK so thats enough slacking in work I'll add my 'daily stretching/ misc/ postural/ ATP exercises,' 'cardio,' 'food,' and links later!