This is a tentative routine that I may soon be doing. My current routine is much different than this one; however, I’m in the middle of a career change and will not have much time to train in the future so am cutting my routine down to 3 days a week, and may have to further trim it down to 2 days a week.
Day 1 (Monday)
Goodmornings or Stiff legged deadlift
Pec-dec/chest fly (I just have to)
- somtimes additional core (stomach) work
Day 2 (Tuesday)
Bent over row
*explosive squat (40% max, 8 sets 4 reps), or possibly regular weight snatch (not both)
Day 3 (Friday)
Squat of Deadlift (never both, I may alternate each week)
Barbell reverse curls
Weighted hanging leg raise
*explosive bench press (40-50% max 8 sets 3 reps)
Sets/reps: I typically do 3 sets to failure in each lift. The first failure is with heaviest weight and typically around 5 reps, the 2nd and 3rd are both with progressively lighter weights and around 8-10 reps. I rest anywhere from about 3-5 minutes between the heavy sets. The order of the exercises is the order I would potentially do them during the routine.
My goals as of this program will be to increase strength; I’ll also be on a bulking diet while performing this routine. I will do no other even remotely athletic activities during my off days (I won’t have any opportunity to).
Any feedback, especially from the experts, would be greatly appreciated. Flames are also welcomed but not encouraged.