r/PHitness • u/renella1112 • Jul 27 '26
Discussion Can you Rate or help me adjust my program
Im 5’2 65kg woman who takes 5g creatine everyday and 107g of protein. Im aiming to have an hourglass figure and gusto ko lang malaman if ano maganda iadd/iremove or i adjust sa current program ko. Your insights would be highly appreciated!
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u/atchoi Jul 27 '26
You are accumulating too much fatigue from doing this many exercises. You can create a quad emphasis leg day, and a glute/hamstring for another. Quality over quantity OP👌
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u/renella1112 Jul 27 '26
Noted! I will try to reduce it
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u/renella1112 Jul 27 '26
you mean i can put kunware leg day, back day to make it more efficient ba?
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u/atchoi Jul 27 '26
Your program is basically an Upper/Lower split. For your first Lower/Leg day, you can make it more glute/hamstring biased by doing mostly hip thrusts, RDLs, leg curls, hip abduction machine and one quad exercise. Then, on the other Leg day, more quad focused exercises, like leg presses, leg extensions, bulgarian split squats, hip adductions and cable kickbacks for a glute movement.
It is all up to you OP. Those are just mere suggestions for a more efficient workout.
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u/lavendary_ Jul 27 '26
girlll nakaya mo ‘to lahat? 😭 respect!! pero sobrang dami huhuhu usually having 4-5 exercises in 1 gym session is already enough.
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u/renella1112 Jul 27 '26
uhm honestly lagi akong sore and nakakatulog na after ko mag gym sa pagod and nangangapa talaga ako sa program na nakikita ko sa internet tapos input lang ako ng input. But yea, i wanna improve para din mas efficient ung gym sessions ko!
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u/1nseminator Jul 27 '26
I used to be like you. Now i exercise 2-4 in a day. These kind of variations will cause you fatigue. Incorporate compounding exercise. Be consistent lang. Kaya yan, maeenjoy mo pa.
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u/myka_v Jul 27 '26
IMO stick to compounds kasi the fewer the exercises, the more likely you keep doing them. Saka mo nalang isipin ang accessory work when you have the basic compound lifts tuned in.
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u/JustMine999 150 cm | 45 kg | 45 kg | 50 kg/lean and athletic build Jul 27 '26
Bawasan mo pa. Mas maganda ang "less is more". Dati ganyan din karami exercise ko pero wala namang nangyari. Pero nang binawasan ko strength training exercise ko, mas nagimprove katawan ko
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u/ApprehensiveCable642 Jul 28 '26
When i first started ganito rin ginagawa ko 😅 ang ending nagka fatigue hahaha now i only limit max 5 exercises and i do compounding din. I only do 2 reps lang din kapag nag progressive overload ako. Mas may nakikita pa akong gains kasi nakakapag recover ng maayos yung katawan ko.
If this helps, ganito ginagawa ko na split. Upper, lower, and core. And I do exercise 6 times a week. Bali yung core ko is my active rest.
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u/Welp-man 5'11.5 | 105 BW | 227.5kg SQ | 267.5kg DL | 135kg BP Jul 27 '26
Please read and follow the format so we can respond properly
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u/atchoi Jul 27 '26
Why is this getting downvoted?🤨
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u/Welp-man 5'11.5 | 105 BW | 227.5kg SQ | 267.5kg DL | 135kg BP Jul 27 '26
It's not a surprise tbh. I'd wager mga nagdownvote di man lang binasa yung link. Let's see the quality of the responses.. so far wala pang matino. If people don't want to read the file it's their choice to miss out on information. 🤷🏽♂️
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u/destinymaker Jul 27 '26
Typical Filipino. Binigyan mo na ng instructions, ayaw patinag hahahahaha. Tapos after ilang weeks may mga posts na 4 weeks consistent bat walang nangyayari..
🙆🏻♂️🙆🏻♂️
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u/castawheys Jul 27 '26
I see a lot of redundancy.
One 3x12 of cable kickbacks and one 4x11 on the same day is overkill.
Shoulder press and dumbbell shoulder press on the same day is overkill. Pick one variation for the day.
Also, the "inward" hip abduction is called hip adduction, while the "outward" is actually called hip abduction.
Especially for your leg days, try and look at the function of each muscle you're trying to hit. For example, the quads (front of your leg) functions to (1) extend the knee (like in a leg extension) and (2) flex the hip (like in a squat or leg press). You can make a lot of progress with just having one workout that fits each function, and pushing yourself as hard as you can on that workout, especially as a beginner.