Critique My Workout Plan

Training
1

I don’t have any specific goals, just to overall look good and feel good (ive incorporated cardio/tabata cuz it makes me happy/feel good). Here is what I will do starting today friday. Ps. Ive already been lifting for 3 years now and have good cardio. Its just been this past year now ive been slacking. (Im 20F, 158cm, 47kg)

Friday: Leg 1
Saturday: Upper 1
Sunday: Rest Day
Monday: Run (30 ish mins)
Tuesday: Leg 2 + Upper 2
Wednesday: Run or tabata
Thursday: Run or tabata

Leg 1:
A1. Squats 3x10
A2. Bulgarian split squat 3x10 PL
B1. Leg extensions 3x15
B2. Lying leg curl 3x15
C1. Hip thrusts 3x20
Finisher (donkey kicks, leg raises, etc.)

Leg 2:
A1. Deadlift 3x12
A2. Jumping lunges 3x20
B. Hip thrusts double pulse. 4x12
C. Back extensions 3x20
Finisher

Upper 1:

  1. Dumbbell bench press, 4 sets 8-12 reps
  2. Push ups, 4 sets to failure
  3. (Assisted) Pull ups, 4 sets to failure
  4. Shoulder press, 3 sets 8-12 reps.

Upper 2:
5. One-arm Dumbbell bent-over row, 4 sets 8-12 reps
6. Dumbbell lateral raise, 3 sets 10-12 reps
7. Cable curl, 3 sets 10-12 reps
8. Cable pushdown, 3 sets 10-12 reps

3

As a 20 year old female, I’m not sure this is the goal of the OPs training.

2 Likes
4

I am really stupid lol disregard!

1 Like
5

@zzz0 what does “look good and feel good” look like to you? That’s a really unspecific goal which makes it difficult to give you advice.

6

I think this should be more like this:
Friday: Leg 1
Saturday: Upper 1
Sunday: Rest Day
Monday: Leg 2
Tuesday: Run (30 ish mins)
Wednesday: Upper 2
Thursday: Run or tabata or whole body workout

Doing both legs and upper body on the same day as you have planned is probably going to result in a shitty workout because it’s double the volume of a normal day for you. I would also recommend swapping the Push Ups on your Upper 1 with Dips (assisted to bodyweight to weighted).

Agree with @dagill2, it’s hard to give more advice without a specific goal. Do you want to be more lean? More muscle? Crush a watermelon with your thighs? Nothing wrong with ‘just working out’ but most people never touch a dubbell without a specific goal. Moreover, i don’t think many would post a ‘critique my program’ thread on an intellectual meathead forum. If you can define your goals, we can help more =)

3 Likes
7

Imma be a resident asshole here and just say that…
You just wrote a list of exercises that dont mean much.
There is no progression model, there is no intensity. What does 3x15 mean? Unless you take super long rests, if your 3rd set is 15, your first should have been like 22-25 reps, no?
You see, we dont know - maybe you do 2 warmup sets and then only the third one is hard? Maybe you do take super long rests and then all the sets are hard?
Your list of exercises doesnt provide any info on what matters.

As far as just mentioning exercises - that is absolutely worthless. Like - you can do your, for example, Squats and Split squats. You can also do Front Squats and Lunges instead. In 2-3 years of you training, no one will be able to say “oh, see that girl? you can see she does front squats instead of regular squats”. Nope.
There is no correct exercise selection, or sequence. It does not matter at all. All that matters is that you like doing it and it doesnt injure you. Its just an individual preference. Its the same as me asking you to rate my diner of chicken, rice and an orange. Why orange? Is orange better than an apple? No one cares - it doesnt matter in the diet at all.

The only thing we could discuss is the progression model or intensity, but we have no info on that. All we have is a list of 10 out of 15 most popular regular exercises anyone on the planet, that goes to the gym, does.

p.s - not trying to shit on you, just trying to tell you - do whatever you feel like doing, there is nothing to discuss, there is no difference in what exercises you do, as long as you do some and you progress in some way :slight_smile:

2 Likes
8

It took me a while @hankthetank89 mate but I like your thinking

1 Like
9

For general fitness ?

STRENGTH. Whole body session of 2x lower body plus 2x upper body. Followed by cardio finishers. Do this 2 or 3 times per week

Lower body : Main exercise DL or Squat. Pick one or the other. Secondary exercise Leg press or Leg extension. Pick one or the other.

Upper body : Bench or Row. Bicep or triceps, cables.

Finish session with tabata (short duration hi intensity) or steady state non running (eg bike, low intensity 20-30 mins).

ENDURANCE.

Run1 30 mins steady state.

Run2 intervals of 3-5 mins or relaxed fast runs/easy sprints such as 8x100 walk back recovery.

If main focus is strength do the session above 3 times per week, say M W F. Fit in runs on 2 other days.

If main focus is Endurance switch it round to 3 runs and 2 strength.

If you need to fine tune strength ask for specific guidelines targeted at your goals as stated by the others above.

If it is running try asking me.