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@ashnarrowistheway I think you should use a whole body routine on all 4 days, by default. Any kind of split would be less than ideal frequency for some or most muscle groups, even if you could train all 4 days as planned. This is especially true since your training is more erratic. I would...

@flute28 Try Macro Factor. Best money you'll spend on this whole thing. There is a free trial.

@greenwolf Barbell Medicine's Beginner Prescription. Tailor it to her preferences.

... on a side note. I don't necessarily like the push+legs, pull+legs paradigm. It means you can't use antagonist supersets for your upper body. (If time efficiency is at all a factor for you, this is a big deal) Another tweak you could make would be to just make all the workouts some kind of...

@cassuk11 I think if your current 4-day routine is having you rate your workouts as "way too hard", most of the time, I would just reduce the volume or intensity a little bit, and allow yourself to build work capacity, get more fit. The more you train, the more likely it is you can train more...

@conner I would be skeptical of anything being pushed by an influencer, as a baseline for all decision-making. Look for NSF sport-certified, or Informed Sport, and/or cGMP (Current Good Manufacturing Practice). If the label says "proprietary blend" and doesn't list the exact amounts of every...

@cerddoriaeth ... I'd probably move lunges and calves to Day 3, and move that cardio to the end of Day 3. You can keep this as HIIT if you want, but switching to moderate steady state here could be beneficial to progress with more conditioning volume (time). And then I'd probably swap Day 1...

@cerddoriaeth Having a workout plan is pretty important -- this is a great start. I think your general approach here is fine. For most people I like to organize training in the most time-efficient way possible, and usually with a higher frequency -- spreading upper and lower work out over...

@martina777 You haven't done the sleep study? Do it! Sleep apnea is a not-so-silent killer. Causes high blood pressure, poor recovery, increases the likelihood of weight gain due to bad sleep quality, etc. My father has it, and doesn't treat it, and he's old and sick and falling apart.

@lhargrave89 FWIW - Maxing out does come with a cost (slightly more injury risk, and exponential fatigue cost with diminishing stimulus to cause adaptations). And the injury risk of maxing might be slightly higher if you're maxing in the 1-5 rep range. I would urge you to use proximities to...

@cerddoriaeth How’s it working for you? I don’t see relative intensity markers (how close each set is taken to failure), or rep ranges for your movements. Was this for brevity? I would flip that cardio split (more moderate steady state, less hiit) I would split the day 2 leg training over...

@faithliness Have you read Pain in Training What Do? https://www.barbellmedicine.com/blog/pain-in-training-what-do/ You might feel a little more empowered after you do.

@lhargrave89 Oh I see, I misunderstood. You were doing more cardio than I realized. 90x3 is a really good amount of cardio side. If you try the lifting, like I described, temporarily reducing the total cardio would be reasonable. I would amend the cardio to say something like: "35-50...

@zerokdegree I definitely see the appeal of a physical logbook, but I like my sheets and apps. Barbell Medicine’s free tracker is pretty nice too.

@mdhess If I knew I was going out of town ahead of time, I would try to front-load some or all of the work for the expected days I would miss. For your example: Week 1: I would not take the Wed rest day, compress the schedule into 4 consecutive days. It may cause your performance to drop on...

@lhargrave89 Doing both on the same day is fine, and it may help you get more total work done. Doing weights first will probably feel better overall. I suggest you figure out ways to get gradually more training done. I think doing 3 days of lifting w/ 30 minutes of cardio tacked on at the end...

@zerokdegree Yeah, I could see that for sure. I have a tendency to squeeze the bar really hard even when I don't need to (like in squats), and this seems to temporarily flare up some elbow symptoms from time to time. A thicker bar does tend to feel better.

@cerddoriaeth You want everything around the 6-pack to look good too, right? :)

@zerokdegree Yikes, yeah. Ever try incline curls? I usually find hammer curls feel nice if my elbows are acting up, but that's by no means a universal.

@zerokdegree You don't like 20-30 rep sets of curls?? lol -- the pump is crazy for me, sure they do suck, but they suck a lot less than 20-30 reps on the leg press.