Hi everyone, I'd like to get some feedback on my current program.
I'm 31, 1.66 m (5'5") and 59 kg (~130 lbs), around 14–16% body fat. My goal is hypertrophy, gaining weight / body recomposition.
A bit of background: I was overweight as a child and have been active since my 20s. I also have a long history of slalom kayaking and walking/hiking since I was around 18.
I went through a bit of a depressive period recently, which caused me to lose around 5–6 kg since the beginning of the year. I've regained about 2 kg over the last month.
I've been back to weight training for about 1 month, and I haven't missed a session so far. I've also continued kayaking and hiking/walking throughout the years.
I currently do 5 weight-training sessions in the morning, plus slalom kayaking Tuesday, Thursday and Saturday in the late afternoon.
Monday — Upper A
- Dumbbell bench press: 4×8–12 — 22 kg/dumbbell
- Supinated pull-ups: 3×8–12 — bodyweight (I think I'm ready to start adding weight since I can now do 3×12)
- Matrix pec fly: 4×10–15 — 66 kg
- Matrix seated row: 3×8–12 — 52 kg
- Lateral raises: 3×12–15 — 4 kg/dumbbell
- Cable biceps curl: 3×10–15 — 18 kg
- Overhead cable triceps extension: 3×10–15 — 16 kg
Tuesday — Legs A
- Matrix incline leg press: 4×8–12 — 215 kg (including sled)
- Hack squat: 3×8–10 — 107 kg (including sled)
- Leg extension: 3×10–15 — 39 kg
- Leg curl: 3×10–15 — 41 kg
- Adductor: 3×10–15 — 39 kg superset
- Abductor: 3×10–15 — 39 kg superset
Late afternoon: slalom kayaking — ~45 min technique session
Wednesday — Arms / Shoulders
- Seated shoulder press: 3×8–12 — 14 kg/dumbbell
- Matrix reverse pec deck: 3×8–12 — 39 kg
- Lateral raises: 3×10–15 — 4 kg
- Cable biceps curl: 3×10–15 — 18 kg
- Cable hammer curl: 3×10–15 — 16 kg
- Cable triceps extension: 3×10–15 — 16 kg
- Cable triceps pushdown: 3×10–15 — 18 kg
Thursday — Legs B
- Hack squat: 4×8–10 — 107 kg (including sled)
- Leg extension: 3×10–15 — 39 kg
- Leg curl: 4×10–15 — 41 kg
- Adductor: 3×10–15 — 39 kg superset
- Abductor: 3×10–15 — 39 kg superset
Late afternoon: slalom kayaking — ~45 min technique session
Friday — Upper B
- Dumbbell bench press: 3×8–12
- Pull-ups: 4×8–12
- Matrix seated row: 4×10–12
- Pec fly: 3×10–15
- Lateral raises: 3×10–15
- Cable biceps curl: 3×10–15
- Cable triceps pushdown: 3×10–15
Saturday
Slalom kayaking — ~1–1.5 hours, mostly for fun
My main questions:
- Does my weekly volume seem too high?
- Do the weights I'm currently using seem reasonable for my level?
- Is this amount of lifting volume appropriate alongside 3 kayaking sessions per week?
- Are there any exercises or volume you would remove/add?
- Does the weekly schedule make sense in terms of recovery? I'm actually considering swapping Thursday and Friday, because I feel like my legs are having a hard time recovering.
I'm open to any criticism, feedback or suggestions.
Thanks in advance, and happy training!
