Moderate intensity is 3 days of practice and 2 days of rest.
Rest is necessary, remember that muscles grow in rest, not in exercise!
The function of exercise is to destroy muscle cells, and the effect of excessive repair can only be achieved through the repair of protein at rest.
The general rule is that the large muscle groups in the same position should be retrained every 3 or 4 days, and the small muscle groups should be retrained every 2 or 3 days.
Make your own plan according to this law.