Is this a good workout routine(beginner)

[joksa23]

I made it with chat gpt,I edited most things myself

 

[HundredManSlayer]

skimmed through it real quick but that’s way too much volume especially for a beginner, even advanced guys don’t need that much volume

 

[Zeekie]

skimmed through it real quick but that’s way too much volume especially for a beginner, even advanced guys don’t need that much volume

exactly my thoughts

 

[Zeekie]

If you recover from this, you might as well be superhuman.

First off, Wolff's law bullshit doesn't work, skip that. Second, you don't need the 45-minute walk, you're doing water polo and kickboxing almost every single day, that's enough conditioning work already included that's gonna be Z2-Z4 minimum, no need for more dedicated conditioning. I'd even drop HIIT, but if you want to you can keep it.

Second, as for the exercise routine specifically. Given that you're an athlete as well, you CANNOT be working with that many exercises and with that much volume, you can't have the cake and eat it too. If you wanna have a good balance of exercise performance, recovery and athletic performance you either fully commit to lifting or you fully commit to sports, not both. 1 major compound exercise is fine, with 1-2 isolations max, and working in the 4-8 rep ranges for major compounds and 10-12 for isolations as to minimize fatigue.

Instead of what you have for upper body I'd do this:

Day A (Upper - Chest/Shoulders focus):
1. Incline bench press - 4x4-6
2. Dumbbell shoulder press - 4x4-6
3. Lateral raises - 4x12-15
4. Cable flyes - 3x10-12
5. Triceps pushdown - 3x10-12
6. Neck flexion (plate on forehead)

Although given your level of activity I wouldn't even lifting 4x/week, 3x/week is likely much better for your case.

 

[joksa23]

If you recover from this, you might as well be superhuman.

First off, Wolff's law bullshit doesn't work, skip that. Second, you don't need the 45-minute walk, you're doing water polo and kickboxing almost every single day, that's enough conditioning work already included that's gonna be Z2-Z4 minimum, no need for more dedicated conditioning. I'd even drop HIIT, but if you want to you can keep it.
View attachment 3931539

Second, as for the exercise routine specifically. Given that you're an athlete as well, you CANNOT be working with that many exercises and with that much volume, you can't have the cake and eat it too. If you wanna have a good balance of exercise performance, recovery and athletic performance you either fully commit to lifting or you fully commit to sports, not both. 1 major compound exercise is fine, with 1-2 isolations max, and working in the 4-8 rep ranges for major compounds and 10-12 for isolations as to minimize fatigue.

Instead of what you have for upper body I'd do this:

Day A (Upper - Chest/Shoulders focus):
1. Incline bench press - 4x4-6
2. Dumbbell shoulder press - 4x4-6
3. Lateral raises - 4x12-15
4. Cable flyes - 3x10-12
5. Triceps pushdown - 3x10-12
6. Neck flexion (plate on forehead)

Although given your level of activity I wouldn't even lifting 4x/week, 3x/week is likely much better for your case.

I quit kick box the club closed

 

[KaisenMaxxer]

Day A
Flat bench instead of incline, lower reps
Cut the pushups (too much volume for no gainz)

Day B
Cut the cable hip adductions (not needed as a beginner, only if you have long femurs & quads)

Day C
Replace face pull by a unilateral cable rear delt isolation
Cut the straight arms pulldowns (junk volume for a beginner)
Cut the preacher curls (you do biceps the next day)

Day D
only 3 sets for the first 3 exercices, or you'll be fried
Cut Bayesian curls (unnecessary for beginners)
Add a hammer curl (dumbbell, or with a plate to isolate the forearm fully if your biceps are already tired too much)
Add a reverse curl if you did dumbbell hammer

Overall you do way to much in your week (sports 5x + gym 4x + HIIT 1x)
Especially if you're a beginner
If you're used to the sports and you're only adding in the gym it's okay tho
You have to sleep 9hrs tho
If you want to lose weight on top of that, it's going to be hard mentally
you have to keep high carbs (not sugar tho ofc) of your body won't be able to do all that sports
take it slow, it doesn't matter if it takes 1.5 years or more if you get to the end
but If you want to rush in in 8-12 months and you just burn yourself out, you'll end up at the same level in a year.

In your place, with the knowledge I now have, I'd start by implementing the gym & sport habits & work ethic. After a while, when I find it easy to go to the gym, I'll start cutting the calories.

 

[joksa23]

If you recover from this, you might as well be superhuman.

First off, Wolff's law bullshit doesn't work, skip that. Second, you don't need the 45-minute walk, you're doing water polo and kickboxing almost every single day, that's enough conditioning work already included that's gonna be Z2-Z4 minimum, no need for more dedicated conditioning. I'd even drop HIIT, but if you want to you can keep it.
View attachment 3931539

Second, as for the exercise routine specifically. Given that you're an athlete as well, you CANNOT be working with that many exercises and with that much volume, you can't have the cake and eat it too. If you wanna have a good balance of exercise performance, recovery and athletic performance you either fully commit to lifting or you fully commit to sports, not both. 1 major compound exercise is fine, with 1-2 isolations max, and working in the 4-8 rep ranges for major compounds and 10-12 for isolations as to minimize fatigue.

Instead of what you have for upper body I'd do this:

Day A (Upper - Chest/Shoulders focus):
1. Incline bench press - 4x4-6
2. Dumbbell shoulder press - 4x4-6
3. Lateral raises - 4x12-15
4. Cable flyes - 3x10-12
5. Triceps pushdown - 3x10-12
6. Neck flexion (plate on forehead)

Although given your level of activity I wouldn't even lifting 4x/week, 3x/week is likely much better for your case.

and I'm now doing waterpolo 5x a week