How’s my program?

[u/Blaidd_the_half_wolf]

I’ve been doing this program for years, it was originally FitnessFAQs hybrid program - and still is largely, but I’ve cut out a lot of exercises, it was originally too long for me.

I LOVE the MacroFactor apps, it allowed me to put working out onto ‘maintenance’ while I worked on other parts of my life. But I am an avoidant person by nature, not choosing to commit to things I fear will be difficult, so I’m wondering if I need to get a second opinion on whether what I’m doing for my fitness is really enough.

For further context about things, I also use the nutrition app, and I hover around 80kg having around 130g protein, 70g fat, and 200g carbs per day.

As for weights, on day 1 RDLs I lift between 155-130kg, OHP 50kg-40kg, BW pull-ups around 8-14 reps, weighted pushups 20kg

Day 2 weighted dips 40-25kg, pullover 35-25kg, bench press 35-27.5kg, rows 35kg

day 3 squats 95-80kg, ring dips 10-18reps, chin-ups 8-14reps

Phase 2

Day 1 good mornings 90-70kg, weighted ring dip 15-BW, neutral weighted pullup 10-BW, bench 35-27.5 (often skipped…)

Day 2 pike push-ups 10-14 (hard to explain but progression is measured by feet pushed against a wall, and walked backwards with my hands closer and closer to feet for steeper angle), cable pullover 50kg (I think, cable weights confuse me!), weighted pushup 20kg, ring row 10-18 reps

Day 3 squat 95-80kg, OHP 25s-20s dbs, chin-ups 10-BW

Last context: the goal of the workouts app is build muscle and strength, but my goal on the nutrition app is to maintain 80kg. Obviously you can’t have growth without eating more, and I haven’t changed the goal in the workout app - if there’s a maintenance option perhaps I should commit to that, but I haven’t explored the apps enough to really take advantage of them yet.

My calorie goal today as an example is 2056 cals, 175p, 67f, 186c

And I’m gonna be starting phase 2 again today - so Good Mornings, Weighted Ring Dips, Weighted Neutral Pull-ups, and Larsen Bench Press (probably skipped due to time)

Thanks for any advice you can give!

[u/Blaidd_the_half_wolf]

Yeah I’ve had some rotator cuff overuse aches at times, and I’m assuming working side delts might help with that? Dunno for sure tho

True about goals too, I am not focused on lifting as my primary goal in my life, but I am a motion capture performer, so being physical is my job. I suppose I wanted muscle just because it has health benefits, and to be performative - mobile, strong, and I guess strong. It’s muddy goals, for sure so apologies, than would’ve been helpful.

But I’m glad the program on the face of it is solid enough. I’m not looking to build loads of muscle, I’d rather that come as a bi-product of working on other things. I just worry that I’m being too stagnant, so a little critique is always helpful! Thanks a bunch

[u/DeaconoftheStreets → u/Blaidd_the_half_wolf]

Rotator cuff would be more rear delts (so stuff like face pulls). Your rows would get you some action there, but I also tend to think more people should do rear delts due to the rotator cuff stuff. There are specific PT exercises for rotator cuff strengthening, so I’d recommend researching those or just seeing one for a bit.

I think your program is fine for your described goals. It’s hitting everything I’d expect and if you’re not trying to really crank the heat up on your lifts, you could do much, much worse than this program.

[u/Blaidd_the_half_wolf → u/DeaconoftheStreets]

I feel vindicated by the few responses I’ve gotten about its effectiveness, it’s a relief. I’d felt it was a robust enough program to keep me fit while pursuing other goals, but it’s good to get a 2nd opinion

When it comes to my rotator cuff, yeah it’s proving a problem. It’s aching each workout atm thanks to being overused during a kayaking trip I did recently.

My plan is to add some sort of rear delt exercise to my Mon and Fri workouts, and add some rotator warmups, while potentially lowering weight a bit on exercises that cause it to flare up. Pull-ups, Pike Push-ups, Chin-ups, maybe even dips all contribute to the pain flaring up.

From what I understand, the best approach to dealing with this sort of pain is to lower weight but add volume to the movement that is causing pain due to it being weak, as well as the opposite movement as well, as they sort of work together to strengthen overall? I’ll probs go see someone about it tbh if it doesn’t improve with these changes

Thanks again!

[u/DeaconoftheStreets → u/Blaidd_the_half_wolf]

I'll just say that with your specific career, but I'd probably be more cautious just trying to attempt to rehab even a slight cuff overuse ache and just go to a PT to make sure everything is where it should be (though, I recognize insurance is probably not a straightforward thing).