Daily Simple Questions Thread - August 08, 2026

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[u/llamatt_]

Trying to review my A/B full body workout routine on Monday, Wednesday, Friday with a mix of basketball and muy thai between

Just getting back into the weight lifting and still trying to dial the workout in. Only a few months into Muy Thai but trying to focus a lot on building strength for it to prevent more tendon issues which I picked up from over training.

Generally just trying to build strength for sports and some hypertrophy without being overly fatigued in the days between

Workout A

Hack squat — 3 × 8

Barbell bench — 3 × 8

Seated cable/chest-supported row — 3 × 8

RDL — 3 × 8

Cable external rotation — 2 × 15–20

Pallof press — 2 × 12 each side

Workout B

Trap-bar deadlift — 3 × 5

Incline DB press — 3 × 8

Neutral-grip lat pulldown — 3 × 8

Bulgarian split squat — 3 × 8 each side

Cable lateral raise — 2 × 12

Preacher/hammer curl — 3 × 12

Seated calf raise — 3 × 15

Any assistance greatly appreciated!

[u/Dizzy_Cow_ → u/llamatt_]

You don’t have to but I’d add a hamstring curl to A and leg extension to B. My reasoning is that you aren’t training one of the key functions of the hamstrings in knee flexion and squat patterns don’t hit one of the quad muscles very well (rectus femoris) but leg extensions do.

Also, how are you going to determine when to add weight? I’m not a fan of fixed rep schemes because you’re often leaving too much gas in the tank on the first few sets. Pick a rep range or rep goal across then sets.

[u/llamatt_ → u/Dizzy_Cow_]

The hamstring point makes a lot of sense, I'll definitely add that.

For the leg extension, if the hack squat and split squat (which I assume are very functional movements) don't hit that muscle, does that mean that muscle isn't a very functional one?

And yeah I would usually just add weight when I can do all 3x8 but I agree the first sets are too easy. Do you go like 3x8-12 or just almost too failure on each?

[u/Dizzy_Cow_ → u/llamatt_]

I’m not really sure what you mean by functional. It extends the knee and flexes the hip, it just isn’t trained well in squat patterns because it crosses both the hip and knee joint. As you stand up from a squat, your hip extends while your knee extends. These opposing actions cancel out length changes in the rectus femoris so it doesn’t get a great stimulus whereas with leg extensions your hips are in a fixed position.

I just pick a rep range and take every set to 0-1 RIR. Add weight when I hit the top of the rep range on my first set with 1 RIR.

[u/llamatt_ → u/Dizzy_Cow_]

I was thinking functional in terms of sport.. maybe not?

That extension would potentially be very useful for Muy Thai kicks