Workout Plan Critique

sixpacklady

Hi Sarah/Sidesteel,

Thank you for starting this group and taking the time to answer all our questions.

I am fairly new to heavy lifting and I just started a new workout program based on the “True Minimalist Plan” workout by Nia Shanks. My goal being losing tummy fat and the last 10lbs, gaining strength, muscle etc.

This uses Reverse Pyramid Training. You simply start out with a weight that allows you to perform the lower end of the rep range, and you use that same weight for the first two sets. For the third set you lower the weight by 10% and perform one additional rep than you got for the first two sets. To progress with this system, you would stick with the same weight until you reach the high end of the rep range. And then next week add five pounds and start back at four reps.

So Mon, Wed, Fri I will be doing this (total 45 mins):

Bench Press - 3x5-8
Barbell Row – 3x5-8
Barbell Overhead Press - 3x5-8

Push ups (3 sets, max in 30 sec)
Plank(30 sec)

20 min walk-run

Tue, Thursday I will be doing a HIIT based workout (total 45 mins):

5 min warm up walk
5 * 45 sec sprint followed by 1 min walk (approx 10 min)
Slow jog for 10 min
5 * 60 sec sprint followed by 2 min brisk walk (15 min)
10 min brisk walk

Sat –OFF

Sun – 1 hour easy walk

Also I workout at 5 AM and I am doing IF, so I don’t eat until 11 AM. I don’t sip BCAA or that sort of stuff, but drink coffee or tea.

What are your thoughts on my workout plan? Thanks in advance.

Edit to add: I am not doing a lower body workout as my legs will be pretty sore after the HIIT workout.

SideSteel

My thoughts are:

Why doesn't this plan have you squatting?
Why are there 3 press movements and 1 pull movement?

I like that it has some form of progression over time.

sixpacklady

My thoughts are:

Why doesn't this plan have you squatting?
Why are there 3 press movements and 1 pull movement?

I like that it has some form of progression over time.

Thanks for the quick reply. I just edited to add that I am not doing a lower body workout as my legs will be pretty sore after the HIIT workout. Also, it is not exactly Nia Shanks's workout, but I made up a workout based on it. So there will be lots of scope for improvement:happy:

SideSteel

If your leg soreness from Hiit prevents you from leg training the better answer in most cases is to do less Hiit and train legs (squat) rather than skipping leg training.

What are your goals?

sixpacklady

If your leg soreness from Hiit prevents you from leg training the better answer in most cases is to do less Hiit and train legs (squat) rather than skipping leg training.

What are your goals?

My goal is to lose tummy fat and the last 10lbs, gaining strength, muscle etc.

Sarauk2sf

Could you lay out the program for all the lifts - as in which lifts are suggested by the program and on which days.

sixpacklady

Could you lay out the program for all the lifts - as in which lifts are suggested by the program and on which days.

Thanks Sarah for replying. Here is the original one:

Workout A
1) Deadlift 3x4-6
2) Floor Press or Bench Press 3x5-8
3) Barbell Row – 3x5-8

Workout B
1) Squat 3x5-7
2) Barbell Overhead Press 3x5-8
3) Chin-up 3x5-8

SideSteel

Could you lay out the program for all the lifts - as in which lifts are suggested by the program and on which days.

Thanks Sarah for replying. Here is the original one:

Workout A
1) Deadlift 3x4-6
2) Floor Press or Bench Press 3x5-8
3) Barbell Row – 3x5-8

Workout B
1) Squat 3x5-7
2) Barbell Overhead Press 3x5-8
3) Chin-up 3x5-8

This routine looks pretty good. I'd do it like this instead of your modifications.

sixpacklady

Could you lay out the program for all the lifts - as in which lifts are suggested by the program and on which days.

Thanks Sarah for replying. Here is the original one:

Workout A
1) Deadlift 3x4-6
2) Floor Press or Bench Press 3x5-8
3) Barbell Row – 3x5-8

Workout B
1) Squat 3x5-7
2) Barbell Overhead Press 3x5-8
3) Chin-up 3x5-8

This routine looks pretty good. I'd do it like this instead of your modifications.

I wanted to incorporate the HIIT in to my routine, thats why I skipped the lower body workouts.And I don't have a chin up bar.

Sarauk2sf

Could you lay out the program for all the lifts - as in which lifts are suggested by the program and on which days.

Thanks Sarah for replying. Here is the original one:

Workout A
1) Deadlift 3x4-6
2) Floor Press or Bench Press 3x5-8
3) Barbell Row – 3x5-8

Workout B
1) Squat 3x5-7
2) Barbell Overhead Press 3x5-8
3) Chin-up 3x5-8

This routine looks pretty good. I'd do it like this instead of your modifications.

I wanted to incorporate the HIIT in to my routine, thats why I skipped the lower body workouts.And I don't have a chin up bar.

What gym equipment do you have?

sixpacklady

Could you lay out the program for all the lifts - as in which lifts are suggested by the program and on which days.

Thanks Sarah for replying. Here is the original one:

Workout A
1) Deadlift 3x4-6
2) Floor Press or Bench Press 3x5-8
3) Barbell Row – 3x5-8

Workout B
1) Squat 3x5-7
2) Barbell Overhead Press 3x5-8
3) Chin-up 3x5-8

This routine looks pretty good. I'd do it like this instead of your modifications.

I wanted to incorporate the HIIT in to my routine, thats why I skipped the lower body workouts.And I don't have a chin up bar.

What gym equipment do you have?

I have 600# of plates,bench, barbells,dumbbells and treadmill. My doors are wider than what most of the standard chin up bars specifies, so no plans of buying one. I have heavy resistance bands as well. I am short, so I use the bench rack as a squat rack until I buy one

sixpacklady

bump and thank you

Sarauk2sf

Hi

We think that you should go back to the original programming as it is solid and does not miss the major muscle groups (legs). You can schedule HIIT for after lifting - keeping it short, which is what HIIT should really be, and then a longer one on Saturday if you wish so you do not have recovery issues prior to lifting.

sixpacklady

Thank you Sara! I will follow the plan as you suggested.

I have one more question. I am trying to lose the last 10 and was wondering what the ideal macros would be? And any tips for losing the last 10? I am hypothyroid , takes meds and docs say its under control with a TSH of 0.3.

Sarauk2sf

For intake advice, could you complete the questions from here:

http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake