I am trying to lose weight while gaining muscle. I decided to do a 5 day/week split ("bro split"?) to have a smaller portion of weightlifting per day, since I like to go to gym often anyways. I prefer shorter but more frequent workout if it doesn't affect my muscle gain or weight loss negatively. I spend ~hour/day on low/med-intensity cardio (2.5-3.6 m/s walking).
Is this program good?
Day 1: Upper Body
Warm up: 5-10 minutes of light cardio (e.g. treadmill, stationary bike)
Dumbbell bench press (3 sets x 12 reps)
Barbell bent-over rows (3 sets x 12 reps)
Barbell bicep curls (3 sets x 12 reps)
Skull crushers (3 sets x 12 reps)
Cardio interval: 1 minute of jumping jacks, 30 seconds rest (repeat for 5 rounds)
Stretching: 5-10 minutes of stretching exercises (e.g. shoulder stretches, chest stretches)
Day 2: Lower Body
Warm up: 5-10 minutes of light cardio (e.g. treadmill, stationary bike)
Barbell squats (3 sets x 12 reps)
Barbell deadlifts (3 sets x 12 reps)
Dumbbell lunges (3 sets x 12 reps per leg)
Cardio interval: 1 minute of rowing machine sprints, 30 seconds rest (repeat for 5 rounds)
Stretching: 5-10 minutes of stretching exercises (e.g. hamstring stretches, quad stretches)
Day 3: Rest day or active recovery (e.g. walking, yoga)
Day 4: Upper Body
Warm up: 5-10 minutes of light cardio (e.g. treadmill, stationary bike)
Dumbbell bench press (3 sets x 12 reps)
Barbell bent-over rows (3 sets x 12 reps)
Barbell bicep curls (3 sets x 12 reps)
Skull crushers (3 sets x 12 reps)
Cardio interval: 1 minute of mountain climbers, 30 seconds rest (repeat for 5 rounds)
Stretching: 5-10 minutes of stretching exercises (e.g. shoulder stretches, chest stretches)
Day 5: Lower Body
Warm up: 5-10 minutes of light cardio (e.g. treadmill, stationary bike)
Barbell squats (3 sets x 12 reps)
Barbell deadlifts (3 sets x 12 reps)
Dumbbell lunges (3 sets x 12 reps per leg)
Cardio interval: 1 minute of jump squats, 30 seconds rest (repeat for 5 rounds)
Stretching: 5-10 minutes of stretching exercises (e.g. hamstring stretches, quad stretches)
Day 6: Rest day or active recovery (e.g. walking, yoga)
Day 7: Full Body
Warm up: 5-10 minutes of light cardio (e.g. treadmill, stationary bike)
Barbell squats (3 sets x 12 reps)
Dumbbell bench press (3 sets x 12 reps)
Barbell deadlifts (3 sets x 12 reps)
Barbell bent-over rows (3 sets x 12 reps)
Dumbbell lunges (3 sets x 12 reps per leg)
Barbell bicep curls (3 sets x 12 reps)
Skull crushers (3 sets x 12 reps)
Cardio interval: 1 minute of burpees, 30 seconds rest (repeat for 5 rounds)
Stretching: 5-10 minutes of stretching exercises (e.g. full body stretches)
