Short Workout Routine

[userKP7W08AHLPI]

Hi everyone,

I'm a 24yo female, I've been lifting for a year and I've followed different programs like Starting Strength and Allpro.
I'm 5'7 and I weigh 172 lbs. Before lifting I used to do a lot of cardio and my weight was around 155 lbs.
Right now I'm on a caloric deficit, following a diet from a certified nutritionist with more carbs on training days and I believe it's well structured.

The problem is my workout routine. For the past few months I've been doing a 4 days split (upper/lower/upper/lower) made by a PT but it's very taxing on my body and also takes sooo much time, I spend like 2.5 hours in the gym, and after my workout I feel so tired like I can't even focus on studying, which is not good, and I haven't lost any weight (tho I think I gained some muscle)
So, my idea right now is to do a 4 days split and I was thinking of doing 30 mins of heavy lifting, followed by 30-45 mins LISS. I feel like this could be the ideal way for my body to lose weight.
I know diet is important but I really want to incorporate more cardio because I think it's effective for me, also I don't want to be dead after working out because that way I don't even feel motivated enough to be consistent.

So, I know I should be focusing on compound movements, I actually really enjoy them a lot, but I'm not sure about the actual plan. My main goal is to lose fat and weight, and I would be lifting just because I enjoy it and also because I don't want to lose muscle mass.
I'm afraid SS would be too hard, also because I get bored if I'm not lifting heavy enough (I don't know if that makes sense to you)

I was wondering if I could do a split like this:
Day 1: Squats + 1/2 isolation exercises for quads + LISS
Day 2: Bench (maybe with DB?) + 1/2 isolations exercises for chest/tris + LISS
Day 3: DF + 1/2 isolation exercises for glutes/hamstrings + LISS
Day 4: OHP + 1/2 isolation exercises for shoulders + LISS

I don't know if it's a good idea, also because maybe I should also incorporate some lat pulldowns?? (I can't do pull-ups)
Any help will be appreciated and I apologize if I said anything dumb !!!


(sorry for my username but I can't figure out how to change it)

[BeginnerGainz]

Hi everyone,

I'm a 24yo female, I've been lifting for a year and I've followed different programs like Starting Strength and Allpro.
I'm 5'7 and I weigh 172 lbs. Before lifting I used to do a lot of cardio and my weight was around 155 lbs.
Right now I'm on a caloric deficit, following a diet from a certified nutritionist with more carbs on training days and I believe it's well structured.

The problem is my workout routine. For the past few months I've been doing a 4 days split (upper/lower/upper/lower) made by a PT but it's very taxing on my body and also takes sooo much time, I spend like 2.5 hours in the gym, and after my workout I feel so tired like I can't even focus on studying, which is not good, and I haven't lost any weight (tho I think I gained some muscle)
So, my idea right now is to do a 4 days split and I was thinking of doing 30 mins of heavy lifting, followed by 30-45 mins LISS. I feel like this could be the ideal way for my body to lose weight.
I know diet is important but I really want to incorporate more cardio because I think it's effective for me, also I don't want to be dead after working out because that way I don't even feel motivated enough to be consistent.

So, I know I should be focusing on compound movements, I actually really enjoy them a lot, but I'm not sure about the actual plan. My main goal is to lose fat and weight, and I would be lifting just because I enjoy it and also because I don't want to lose muscle mass.
I'm afraid SS would be too hard, also because I get bored if I'm not lifting heavy enough (I don't know if that makes sense to you)

I was wondering if I could do a split like this:
Day 1: Squats + 1/2 isolation exercises for quads + LISS
Day 2: Bench (maybe with DB?) + 1/2 isolations exercises for chest/tris + LISS
Day 3: DF + 1/2 isolation exercises for glutes/hamstrings + LISS
Day 4: OHP + 1/2 isolation exercises for shoulders + LISS

I don't know if it's a good idea, also because maybe I should also incorporate some lat pulldowns?? (I can't do pull-ups)
Any help will be appreciated and I apologize if I said anything dumb !!!


(sorry for my username but I can't figure out how to change it)

Lat pulldowns are a perfectly viable substitute for pull ups and chin ups if you can’t do them.

[cmacken]

I think you should stick with an upper/lower - you just need to lower the volume, how many working sets were you doing with this PT?

FYI - if you are not losing weight you are not in a calorie deficit. If this Nutritionist is claiming you are while knowing you are maintaining your current weight I would question their credentials

[userKP7W08AHLPI]

I think you should stick with an upper/lower - you just need to lower the volume, how many working sets were you doing with this PT?

FYI - if you are not losing weight you are not in a calorie deficit. If this Nutritionist is claiming you are while knowing you are maintaining your current weight I would question their credentials

I changed nutritionist and diet 3 weeks ago and so far I've lost 1 lb. The diet I was following before was given to me by the PT who also gave me the workout and I wasn't losing weight. I was doing ca. 20 sets per session.
There's another reason why I want to try a routine like the one I mentioned: due to covid it's so annoying to move in the gym and switch machines/db/bb.

[cmacken]

I changed nutritionist and diet 3 weeks ago and so far I've lost 1 lb. The diet I was following before was given to me by the PT who also gave me the workout and I wasn't losing weight. I was doing ca. 20 sets per session.
There's another reason why I want to try a routine like the one I mentioned: due to covid it's so annoying to move in the gym and switch machines/db/bb.

You would be better off doing something like the Fierce Five U/L https://forum.bodybuilding.com/showt...2916931&page=1 - it's still 15 set per session but a lot of accessory work, shouldn't take longer than an 1:15. What you suggested above is very poorly balanced.