I’ve been lifting for a long time, but not consistently. My goals are standard, lose fat and gain muscle. I’m pretty fat from drinking - 5’8" 215lbs. I’ve got about 40lbs to lose. My max Bench Press is 280 and my max Deadlift 420.
I also wanted a program that is fun, would get me in the habit of lifting often, and one that I could do with the equipment I have at home. Here’s what I came up with…
M- Deadlift 4X5 / Bench Press 4X5
T- Sandbag Carry (150lbs) for distance (10min) / Side Bends 2x8-15
W- Front Squat 4x3 / Chin 4x5 / Dip 4x5
TH- Keg Carry (180lbs) for distance (10 min) / Situps 2x8-15
F- Back Squat 4x5 / Overhead Press 4x5
Sat- Penlay Row 4x3 / Farmer Walk (125lbs)
I know diet makes up most of the fat loss, so I’m just planning to eat clean: meat, fruits and veggies. A lot of meat, and keep carbs under 100 grams. No booze.
Basically, just eat clean and lift heavy. I figure I can drop 20 pounds of fat in 2-3 months with this plan, and then switch it up to something a little more refined, if need be. What do you think?