Thoughts on my Training Program and Choice of Exercise

[luisbuesa]

Hi, I'm 29 M 5'5" 68 kgs approximately 20% body fat. I just want your inputs on my training program and choice of exercise. My goal for training is to eliminate my belly fats and more defined muscle overall.

Day 1 (Strength Day) - Lower Body @ every Monday

Barbell Squats - 3 sets @ 5 reps
Conventional Deadlift - 3 sets @ 5 reps
Bulgarian Split Squat - 3 sets @ 8 reps
Leg Press Calf Raise - 3 sets @ 15 reps

Day 2 (Strength) - Upper Body @ every Tuesday

Bench Press - 3 sets @ 5 reps
Inclines Dumbell Press - 3 sets @ 8 reps
Cable Flyes - 3 sets @ 8 reps
Overhead Press - 3 sets @ 5 reps
Lateral Raise - 3 sets @ 8 reps
Rear Delt Flye - 3 sets @ 8 reps
Lat Pulldown - 3 sets @ 5 reps
Seated Cable Rows - 3 sets @ 5 reps
Skullcrusher - 3 sets @ 8 reps
Tricep Rope Pulldown - 3 sets @ 8 reps
Incline Dumbell Curl - 3 sets @ 8 reps
Barbell Curl - 3 sets @ 8 reps

Day 3 (Hypertrophy) @ every Thursday

Barbell Hip Thrust - 3 sets @ 8 reps
Incline Leg Press - 3 sets @ 8 reps
Leg Extension - 3 sets @ 12 reps
Leg Curl - 3 sets @ 12 reps
Leg Press Calf Raise - 3 sets @ 15 reps

Day 4 (Hypertrophy) - @ every Friday

Bench Press - 3 sets @ 8 reps
Inclines Dumbell Press - 3 sets @ 8 reps
Cable Flyes - 3 sets @ 8 reps
Overhead Press - 3 sets @ 8 reps
Lateral Raise - 3 sets @ 8 reps
Rear Delt Flye - 3 sets @ 8 reps
Lat Pulldown - 3 sets @ 8 reps
Seated Cable Rows - 3 sets @ 8 reps
Skullcrusher - 3 sets @ 8 reps
Tricep Rope Pulldown - 3 sets @ 8 reps
Incline Dumbell Curl - 3 sets @ 8 reps
Barbell Curl - 3 sets @ 8 reps

Is it okay na ilipat ko yung isang muscle group at isabay ko sa leg day? Mas nagtatagal kasi ako sa gym kapag upper body e. Ano muscle group ang better isabay sa lower body? Also planning on adding core exercise, saang araw kaya better isabay?

Salamat

 

[zach5]

@luisbuesa Don't you want to try Push days on Monday tapos Pull & Leg on a Tuesday? Well separate dapat pull & legs pero for someone like me na too lazy mag trip to the gym 6x/week eh sinasabay ko nalang legs sa pull day.

 

[luisbuesa]

@zach5 Pull day po is back and biceps no?

 

[zach5]

@luisbuesa Yes

 

[tcboomer]

@luisbuesa That’s a boatload of exercises on your upper body days. You’ll be dead tired by the time you reach the back work. Just choose 1 horizontal push, 1 vertical push, 1 vertical pull, 1 horizontal pull, 1 bicep, 1 tricep, 1 rear/mid delt exercise

 

[luisbuesa]

@tcboomer Yung chest and shoulder ko po kasi feel ko under develop e kaya I tend to overwork every work out day tipong habang nagpapahinga ako tuwing leg day naka pwesto ako sa chest press machine for extra reps. Noted sir, nabasa ko din na hindi din maganda kapag overwork ang muscle.

 

[dawn16]

@luisbuesa Parang andami nung exercises

 

[luisbuesa]

@dawn16 Yes sir, pansin ko din andami nung upper body day haha. I try to minimize para di din ako nagtatagal sa gym

 

[iambenn]

@luisbuesa Overkill imho. If you want to build muscle, unnecessary to separate “strength” day from “hypertrophy” day. Hypertrophy can occur from 5-30 rep range so it doesn’t make sense.

Also, if you’re a complete beginner, you don’t need tons of exercises and prioritization. Essentially, lahat weak point pa. You wouldn’t really know until after a few years of training kung anong part ng katawan mo ang mabilis magrespond to stimulus.

Suggest ko just do a standard bro split. Select 4-5 exercises na stable and you can progressively overload. Then 1-2 sets per movement. Sample Chest day would look like:

Flat machine chest press - 1-2x6-8 reps
Incline machine chest press - 1-2x6-8 reps
Pec deck flye - 1-2x6-8 reps
Triceps - 1-2x6-8 reps

 

[luisbuesa]

@iambenn Thank you sir, will follow your advice na wag na iseparate yang strength and hypertrophy. Is it bad to follow Upper and Lower Body Split? Last week nilipat ko yung pull day ko kasabay ng leg day and napansin ko mas umiikli oras ko sa gym and nakaka dalawang variation of movement ako per muscle group with 3 sets - 8 reps

 

[iambenn]

@luisbuesa I wouldn’t say it’s bad. So long as it keeps you moving and gets you in the gym. It all boils down to preference and what works for you. Hitting your muscles 2x a week is not necessarily better over 1x a week when volume is equated.

If yung goal mo is to lessen yung hours mo sa gym, lower the volume and up the intensity. I typically spend less than an hour per session.

 

[trackem01]

@luisbuesa Damn, on Tuesday and Friday, you’ve gotta be crawling out of the gym. That’s a lot happening

 

[luisbuesa]

@trackem01 Yeah, on the good side mas masarap ko after workout.

 

[guitarmom]

@luisbuesa Andaming junk volume sa upper more doesn’t equate more growth.
Andaming ways para ma stimulate utilize dropset,pyramid,slow eccentrics.
Look for a better program

 

[luisbuesa]

@guitarmom Will research on your suggest way sir, thank you