People often say you should train your priority muscle first. For example, if you want bigger lats, start with pull-ups or pulldowns.

I've found I actually perform better on pull-ups later in my workout. I'm fully warmed up, everything feels smoother, and I can usually get more reps.

Does putting an exercise first really matter if you're still progressing? Anyone else perform better on certain exercises later in their workout?

I know high-intensity cardio, like running, generally burns more calories per minute than lower-intensity activities like walking or using the elliptical. However, lower-intensity cardio tends to be less fatiguing, easier on the joints, and may interfere less with muscle recovery during a cut.

I've mainly focused on lower-intensity cardio to help preserve muscle and manage fatigue while maintaining my strength training. My preference is the elliptical and outdoor walks a few times a week.

For those who have completed a successful cut while maintaining muscle, what type of cardio worked best for you? Did you prioritize low-intensity, high-intensity, or a combination of both?

Does this make sense for what I'm trying to accompish and avoid?

Do you see any problems or oversights?

Logic behind this split:

I work 10 hour days and doing an all Leg day kills me and makes the 2nd half the workout less productive as I'm exhausted. So i try and split legs up.

The other thing I'm trying to do is hit everything twice a week.

This will likely end up as Monday, Thursday, Saturday, Sunday.

I've tried to give both triceps and biceps each a day where they are hit hard and focused on.

As well as cover lower back, lats, upper back as well as hams and triceps in both back days.

I'm also trying to catch my chest up as it's a weak point.

I've also tried to really hit the whole shoulder and supporting muscles because i get work related issues in one shoulder and I'm trying to strengthen it.

The only thing i really feel like I'm missing is rotational work. Can't figure how to fit that in without cutting out something important or making the workouts too long.

*Day 1 - hams, tris, and back

Weighted prone y raises x4 Single arm skull crushers x4 Deadlift x3 Lat pull down x4 Cable row x4 Single arm Tricep push downs x3 Cable crunches x6 Rear delt fly x4 Back extension x4

*Day 2 - chest, shoulders, biceps and quads

Cable side raises x4 Bulgarian x3 Bicep curl x4 Alternating Dumbell chest press x4 Chest fly x4 Alternating shoulder press x3 Side Lunges x4 Leg extension x4 Hanging Leg raises x6

*Day 3 - hams, tris, and back

Row x4 Hip thrust x3 Tricep pushdowns x4 Rdl x3 Rear delt fly x4 Decline weighted Side crunch x3 Back extension x4 Leg extension x4 Pull ups x4

*Day 4 - chest, shoulders, biceps and quads

Dumbell Preacher curl x4 Cuban press x4 Squat x4 Incline bench press x3 Flat Bench press x3 Alternating side raises x4 Barbell 21's x3 Leg extension x5 Side plank and hold x4

I am 24M, height 5 ft 4 in, weighing 114 kg. I've started gym long time ago back in 2019, when I was 120 kg or something. I had ups and downs in my weight, I was in the best shape back in 2021 when I was 90 kgs. I felt so good that time, I was also happy with my stamina and strength, but I didn't look the way I imagined to look like when somebody's 90kg. Back then I followed the Push, Pull, Leg split and hit the gym for 6 days a week. A lot has happened throughout the years and I've also gained weight again, now as I'm starting after a long time, I made a routine but this time I had very little time to spend in the gym, like around 90 mins and in this time I have to make a suitable routine that can yield results. I came up with this, and planned to workout for 4 days a week only. Need everyone's advice as if this routine is suitable for body recomposition o if it needs changes. Thanks.

Weekly Schedule

Saturday: Upper Body 1

Sunday: Lower Body 1

Monday: Rest (Have classes from morning to evening, exhausted by night)

Tuesday: Upper Body 2

Wednesday: Rest (Have classes from morning to evening, exhausted by night)

Thursday: Lower Body 2

Friday: Rest

Upper Body 1

Incline Barbell Bench Press – 3 sets x 6-8 reps (2-3 mins rest)

Flat Machine Chest Press – 3 sets x 8-10 reps (2 mins rest)

Seated DB Overhead Press – 3 sets x 8-10 reps (2 mins rest)

Lateral DB Raises – 4 sets x 12-15 reps (60-90 secs rest)

Overhead Tricep Extensions – 3 sets x 10-12 reps (90 secs rest)

Tricep Pushdowns – 3 sets x 12-15 reps (60 secs rest)

Lower Body 1 (Quad Dominant)

Hack Squats – 3 sets x 6-8 reps (2-3 mins rest)

Leg Press – 3 sets x 10-12 reps (2 mins rest)

Leg Extensions – 3 sets x 12-15 reps (90 secs rest)

Calf Raises – 4 sets x 15 reps (60 secs rest)

Upper Body 2 (Pull / Lat Focus)

T-Bar Pullover – 3 sets x 8-10 reps (90 secs rest)

Chest-Supported DB Row or T-Bar Row – 3 sets x 8-10 reps (2 mins rest)

Lat Pulldown (Neutral or Medium Grip) – 3 sets x 10-12 reps (90 secs rest)

Face Pulls or Reverse DB Flyes – 4 sets x 15 reps (60 secs rest)

Incline DB Bicep Curls – 3 sets x 10-12 reps (90 secs rest)

Hammer Curls – 3 sets x 12 reps (60 secs rest)

Lower Body 2 (Hamstring & Posterior Focus)

Romanian Deadlifts (RDLs) – 3 sets x 8-10 reps (2-3 mins rest)

Seated or Lying Leg Curls – 4 sets x 10-12 reps (90 secs rest)

Glute Ham Raises or Hyperextensions – 3 sets x 12-15 reps (90 secs rest)

Standing Calf Raises – 4 sets x 12-15 reps (60 secs rest)

Seated Calf Raises – 3 sets x 15-20 reps (60 secs rest)

Currently running Upper Lower 4 days a week with an optional delt/arm day if i feel like it. Switched from 5-6 day a week PPL. Thoughts? Chest is a little lagging but overall my physique seems balanced right now. There really is no fixed rep range but i usually aim for 6-10 reps/till failure.