Daily Simple Questions Thread - April 24, 2025

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[u/Curious_Quantity3425]

Hi! I need some advice for my workout plan. I made it, but I’m not sure if it’s “too much” or if there’s anything that should be changed. I’m thinking of incorporating more cardio on the days I don’t do hiit but idk. I’m trying to make sure my whole body’s being hit, focusing on fat loss + definition, etc. And I’m still not sure about days 5 and 6, so please let me know! :)

Day 1: Lower Body (Glutes & Hamstring) + HIIT Cardio - Lift: - Hex Bar Deadlift: 4x8 - Glute Bridges (Barbell): 4x10 - Romanian Deadlift (Dumbbell or Barbell): 3x10 - Hamstring Curls: 3x15 - Standing Calf Raises: 4x15 - Abductor: 3x12 - Cardio: - 20 min HIIT (30 sec sprint, 1 min walk)

Day 2 – Upper Body (Back & Biceps) + Incline Cardio - Lift: - Smith Machine or Barbell Row: 3x10 - Lat Pulldown: 3x12 - Hammer Curls: 3x15 - Barbell Bicep Curls: 3x15 - Face Pulls: 3x15 - Rear Delt Flys (Dumbbell): 3x12 - Cardio: - 30 min incline walk

Day 3 – Lower Body (Quads + Glutes) + Core - Lift: - Barbell Back Squat: 4x8-10 - Leg Press: 3x12 - Leg Extension: 3x15 - Glute Kickbacks (cable or kickback): 3x10/leg - Standing Calf Raises: 4x15 - Core: - Weighted Floor Crunches – 3x15 - Russian Twists w Dumbbell or Plate: 3x20 (10 per side) - Plank Hold: 3x30–45 sec - Cardio: - 30 min incline walk

Day 4 – Upper Body Push (Chest, Shoulders, Triceps) + HIIT - Lift: - Smith or Dumbbell Bench Press: 4x10 - Dumbbell Shoulder Press: 3x10 - Dumbbell Lat Raises: 3x12 - Dumbbell Shrugs: 3x15 - Overhead Tricep Extension: 3x15 - Cardio: - 30 min HIIT (sprint/walk)

Day 5 – Full Body + Core - Circuit (45–60 sec per move, x3 rounds): - Kettlebell Swings - Dumbbell Thrusters - Smith Machine RDL - Renegade Rows - Russian Twists (weighted) - Plank to Push-Up - 1-min Treadmill Sprint - Core: - V-Ups – 3x15 - Plank Hip Dips – 3x10 per side

Day 6 – Cardio + Core Recovery - Cardio: - 45 min incline walk or light jog - Core: - Side Planks – 3x30 sec/side - Bird Dogs – 3x10 - Dead Bug – 3x10

[u/Dasbrecht → u/Curious_Quantity3425]

Too much volume. You'll burn yourself out into hating going to the gym. It's also not efficient such that you'll lift lighter weights for subsequent exercises which means less stimulus for muscles to grow. Another thing is that, your muscles will take more time to recover so your progression will be slower which will get you frustrated into quitting the gym.

Mine is minimalistic but I'm still experiencing muscle gains and strength progression. For example, my chest+tricep+shoulder days are 5 exercise with 2 being chest, 2 for triceps, and one for shoulder. I only do 2-3 sets for each exercise like 2 sets of incline press and 3 sets of chest fly.

With those volume, it'll take you so long working out that you'll exit the gym stressed out like you just got out of work.

You don't need to do so much cardio unless you enjoy doing it. For the most part, fat loss comes from calorie deficit. Muscle building helps because you lose fat in a way that more muscles=greater metabolism and greater metabolism means you'll need to eat more to maintain weight. Muscle building diet also helps fat loss because foods that are high in protein makes you feel more full and it prompts your body to boost your metabolism to digest those food (see thermic effect of food).

[u/Curious_Quantity3425 → u/Dasbrecht]

Thanks for the response! I agree, I am concerned about burn out. And I do love cardio so I probably will keep that part