This is what's happening when you ice a stupid workout.
Sadly there is so much garbage out there that it's hard to tell. But a few things provide red flags. And the biggest is a lack of an assessment and the second is lack of individuality of the program.
All programs should involve strength training where you are not out of breath before any lift. And every program should be tailored to you, the individual.
A good workout is an investment. A bad workout is an expense. Health is your number one resource in this life. Don't take it for granted or discount it. Everything you will have is worth your health because it's the basis by which you will be able to experience all your life has to offer.