It's a great simple program to tap out your existing muscles fast, confirm form, and call for more strength and damage during a workout - increasing metabolism for more repair work later.

The method is required no matter what is done - progressive overload. Whether that be 5x5, 3x10-12, or 2x15-20.
It's going to be heavy for the reps/sets that are done - you'll be just as out of breath and laboring to do the last few reps no matter what set/rep range is done.

I was back/hip injured last start of winter, and have been doing it again starting at bare bones weight just to confirm everything is alright, and sickness has knocked out many weeks, too busy a schedule knocking out too many sessions requiring a weight drop, or not doing that and needing to wait a week for soreness, ect. Taken until now to almost be hitting the 5x5 weight I was at last time. I started at 9 reps until I got close enough to start dropping reps as weight went up 5 lbs.

But as soon as I reach max weight or more than I hit couple years back doing program - I'm switching to a program I enjoy more that utilizes the fact I have more endurance muscle than strength muscle.
And is 2x weekly 3 day split, with 2x15 - which is still more volume than 5x5, plus hitting more muscles.

Definitely not a waste of time though - you can go very far if using the app with proper deloads, switching to 3x5 when time is right, ect.
Form on just 5 reps is usually easier to watch and maintain better, even when difficult.

I only wish I had done day after day at the start when it wasn't difficult on days I could, backing off when it got heavy finally. Now that was a waste of time.

Just make sure that during startup of a routine you aren't giving too much attention to isolation movements.

Like biceps are worked with lat-pull downs and bent-over rows already, just as triceps are with bench and OHP already.

They require no specific work while you are still increasing weight for the bigger muscles, in fact they are usually the limiter to the bigger muscles. When you are attempting body building shows and need to SEE balanced muscle, perhaps useful then. But for actually overloading the body and getting new muscle and increasing metabolism through repair - bigger muscles are better, not tiring out supporting muscles. Which if they got overloaded working out the bigger muscle (back for bicep, chest for tricep), then the isolated isn't doing much for them anyway.

Suggestions on doing the planks between squats and lunges - those leg workouts require huge core usage and are a workout there too - you could easily cause some issues tiring it out not only by taking away rest time that big muscles need to recover between sets, but core being tired causing form issues on later reps in sets.

Circuit training style (short rests) is fine starting out - just be aware if you are going to keep progressing for the lifting and not the anaerobic nature of circuit training - you'll need that rest time between sets.

Many of the fit (not body builders) with 6-pack abs don't do any ab work, the core engagement of getting a lock on each squat and deadlift and OHP and bench uses your abs and core and provides an excellent workout.

Also, don't want to do the lat pull-down behind head, asking for impingement issues, especially as weight goes up.

And with lower body intervals proceeding the lower body lifting day - just examine closely if there is enough recovery since HIIT if done right is as close to lifting as you'll get with cardio workout - and deserves it's own 24 hr recovery too.
So if legs still sore from intervals and about to do lower body lifting - no good.

When you go into diet mode, especially not since recovery is hampered in a diet.

Just some thoughts - good program to keep advancing and hit many muscles, and enough reps to confirm form is doing well.

Pretty cool they would add a bag for you - nice warmup. My arms and legs hurt just thinking about it. ;-)

Isolation lifts - just bicep or tricep for example. First 2 sentences is just about that part. Usually time and energy wasted that would be more beneficial elsewhere on compound moves working bigger muscles along with smaller ones.


I think those rest days look very needed, or your next day is likely to be a failure, especially Fri - and not in the good sense.

You'll likely find with that schedule you'll become jack of all trades, master of none.
Something just won't be as good as it could be, whether that be the lifting to encourage muscle growth, or the form for your movements or stamina for a full class.

And that may be fine and dandy - just means anything will take longer - just realize it, accept it, and embrace it.

Now if the long practices are partly standing waiting for your turn to do movements, so more like intervals with intense and then rest - not so bad. Plus full body, probably some stretching too I'd imagine, so likely beneficial for other reasons.

Strong Lifts is a good program too, few more things included and rep ranges. Move volume per week looking at total reps - and Time Under Tension (TUT) is needed to make improvements.

That's why the fadish method of 1 body part per day per week is going to fail so many people jumping on that bandwagon - that's for experienced lifter with many years.

@Pocket__Cthulhu my workouts last 30 to 50 minutes. I just don't want to spend more time than that in the gym. I did tae kwon do for 12 years and although I loved it, it was 2-3 hours 5 nights a week and it was intense, sparring was an hour or longer of it. Kicks and bodyweight strength exercises most of the other hour. I had torn ligaments in my hip and a bad lower back problem from trying to throw kicks with that pain and throwing myself out of alignment. Just thinking of all your doing exhausts me in the shape im in now.

That may be light weights for you but i cant lift heavier yet, but ill get there. I sat on a couch the last 5 years. I am pushing myself though and I feel those muscles the day after a workout. I have every intention of mixing up sets and reps every couple months to keep my muscles guessing.

I'm going to take @heybales advise and stick with the larger muscles or compound movements. I like the split routines-upper or lower in a workout. I like to get in the gym most days so i dont get back in that couch spud habit. I also like leaving the gym feeling like I worked my hardest.

I've never heard of the strong lifts program, ill have to check it out. I read NROL for life but i dont have access to all the equipment the author says you have to have so i took some ideas from it including the idea of 4 sets with 7-12 reps.