Thoughts/advice about my split 32F-63kg-5’1

Sana po may makatulong. I’ve been doing this routine for 2 weeks now. Thank you po ng madami!

1. Okay po ba ang anterior/posterior split for someone who both runs and lifts?

2. Should I keep 4 lifting days and 2 running days?

3. May overlapping or redundant po ba sa mga exercises ko?

➡️ Day 1 — MONDAY (ANTERIOR — HEAVY)

Quads • Chest • Shoulders • Core

1.	Barbell Back Squat — 4×5–8

2.	Barbell / DB Chest Press — 3–4×6–10

3.	Shoulder Press — 3×8–10

4.	Walking Lunges — 2–3×10/leg

5.	Hip Abduction — 3×12–15

6.	Lateral Raise — 3×12–15

7.	Core — 3 sets

➡️ Day 2 — TUESDAY (POSTERIOR — HEAVY)

Back • Glutes • Hamstrings

1.	Deadlift — 3×5–6

2.	Romanian Deadlift — 2×8–10

3.	Pull-ups / Lat Pulldown — 3×8–12

4.	Seated Row / Chest-Supported Row — 3×10–12

5.	Sumo Squat — 3×8–10

6.	Biceps Curl — 3×10

7.	Rear-Delt Fly / Face Pull — 3×12–15

8.	Standing Calf Raise — 3×15–20

➡️ Day 3 — WEDNESDAY (EASY RUN — 5-6k)

➡️ Day 4 — THURSDAY (LSD — 15-21k)

➡️ Day 5 — FRIDAY (ANTERIOR — MODERATE)

Upper Push • Light Quads • Core

1.	Incline Chest Press — 3×8–12

2.	Push-ups — 2 sets near failure

3.	Shoulder Press (DB) — 2–3×10

4.	Goblet Squat (light) — 2×12

5.	Triceps Overhead Extension — 3×10–12

6.	Core — 2–3 rounds

➡️ Day 6 — SATURDAY (POSTERIOR — MODERATE)

Back • Glutes • Stability

1.	Romanian Deadlift (moderate) — 3×8

2.	Walking Lunges

3.	Pull-ups / Lat Pulldown — 3×8–12

4.	Seated Row — 3×10–12

5.	Rear-Delt Fly — 3×15

6.	Hammer Curl — 3×10

7.	Calf Raise — 3×15–20

➡️ Day 7 — REST / EASY RUN / ACTIVE RECOVERY