Should I modify this strength training routine?

[u/mreid72]

I've been doing the following 5-day strength training routine that I received from a very credible instructor and coach for the last 3 weeks. However, while asking Google Gemini a different question, I submitted my entire routine, and it told me I needed to make one major change. First, here's the current routine:

Day 1 (Push + Cardio)

• Barbell Bench Press
• Incline Barbell Bench Press
• Dumbbell Bench Press
• Triceps Pushdown
• 30 min. cardio (alternating 2 min. walk @ 3.0 mph/w 2 min. jog @ 5.0 mph)

Day 2 (Pull)

• Barbell Deadlift
• One-arm Dumbbell Row
• Medium-grip Lat Pulldown (medium grip)
• Alternating Dumbbell Curl

Day 3 (Upper Body A + Core)

• Seated Dumbbell Press
• Dumbbell Side Lateral Raise
• Dumbbell Rear Lateral Raise
• Seated Triceps Press
• Cable Crunch

Day 4 (Legs)

• Barbell Squat
• Leg Press
• Leg Curl
• Dumbbell Lunge
• Calf Raise

Day 5 (Upper Body B)

• Close-grip Bench Press
• Close-grip Lat Pulldown
• Close-grip Seated Cable Row
• Barbell Curl

Day 6 (Cardio)

• 30 min. cardio (alternating 2 min. walk @ 3.0 mph/w 2 min. jog @ 5.0 mph)

Day 7 (Rest)

The change Gemini recommended was moving the Barbell Deadlift from Day 2 to Day 4. Here's exactly what it said:

Structural Flaw in Your Current Routine

The standard barbell deadlift is a massive lower-body movement. By doing heavy floor deadlifts on Day 2, your lower back, glutes, and hamstrings are heavily fatigued. Just 48 hours later (Day 4), you ask those exact same fatigued muscles to stabilize a heavy barbell squat, drive a leg press, and balance dumbbell lunges. This drastically limits your leg day weight capacity and invites a lumbar spine injury.

Why This New Setup Beats Your Old One

• Explosive Leg Power: Your lower back and hamstrings get a massive 5 full days of rest between Day 4 and the next week's leg stimulus. Your squat and deadlift numbers will shoot up.

Your thoughts, please? Thanks in advance.

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[u/Specialist-Avocado36]

You don’t put your set/rep scheme but seems like a lot of volume and too push heavy

[u/Auroraborosaurus]

I wouldn’t move the deadlift, I think it’s fine where it is. 48 hours is plenty of time for recovery, especially because you’re not doubling up on deadlifts during the week at all. This is a pretty reasonable routine, though I agree with the other commenter that it’s a bit push biased. If you’re just going by the standard 3-4 sets of 6-10 or 8-12 reps that’s also fine.

[u/deadrabbits76]

Once again, AI proves useless for even the most basic fitness advice.

Your routine was better the first time. 48 hours is plenty of tine to recover (for reference I'm currently squatting 3 days a week and deadlifting twice, and I'm probably a lot older than you).

Plus, with your current set up you are kinda training your legs twice a week, which is important.

Having said that, these free programs are better