# Program Help

**URL:** <https://forum.barbellmedicine.com/t/program-help/10234>\
**Category:** Training Discussion\
**Created:** [January 18, 2021, 4:08pm UTC](https://forum.barbellmedicine.com/t/program-help/10234 "2021-01-18T16:08:55Z")\
**Posts on this page:** 2\
**Page:** 1

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**Author:** ![rbeckman](https://avatars.discourse-cdn.com/v4/letter/r/77aa72/32.png) [@rbeckman](https://forum.barbellmedicine.com/u/rbeckman)\
**Post date:** [January 18, 2021, 4:08pm UTC](https://forum.barbellmedicine.com/t/program-help/10234/1 "2021-01-18T16:08:55Z")

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Hello all,  
Wanted to get some guidance on a cardio and strength balance for training for lean mass.

Goal is tone over strength and current training program is hitting a plateau.

Diet is consistent and weight loss is not a concern.

Concern is if overtraining is a concern/ any input on not overstressing joints (32 years old)

Currently doing the below training routine 5-6 times a week with running a 10K prior to working out.

Bench - \> Lat pull downs 4x10  
DB fly → wide grip bb row or deadlift 4x10  
BB incline bench → bent over row 4x10  
Close grip bench → DB pullover 4x10

Clean and press → BB Curl 4x10  
DB lat → seated db curl 4x10  
Upright row → close grip bench 4x10  
Military (or standing) shoulder press → standing tri extension 4x10

Back squat 4x10  
Lunges 4x10  
Leg curl 4x10  
Leg extensions 4x10  
Roman deadlift 4x10  
Good mornings 4x10  
Standing calf raise 4x10

Any help would be greatly appreciated,

Ryan

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**Author:** ![4l3x](https://avatars.discourse-cdn.com/v4/letter/4/74df32/32.png) [@4l3x](https://forum.barbellmedicine.com/u/4l3x)\
**Post date:** [January 20, 2021, 12:58am UTC](https://forum.barbellmedicine.com/t/program-help/10234/2 "2021-01-20T00:58:21Z")

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Does this symbol → denote a superset?  
Do you feel like you can’t recover and you’re accumulating more and more fatigue?

I’d work some variety into the loading and rep range. I’d also want some form of autoregulation and load progression.

I think there’s some evidence that a lot of cardio immediately before lifting tends to negatively impact the lifting and hypertrophy adaptations. I think it’s a mild impact and your adherence is the most important thing. If it makes no difference I’d suggest lifting first and/or spacing the lifting and cardio far apart from each other.