Im finishing up with my “bulking” phase and am ready to go into a cut.
Im currently 5’10" at 195lbs and about 12-14% BF.
So after doin a lot of research, here’s what I came up for as a routine.
HYPERTROPHY INDUCING: 2 X WEEKLY
10X3 OR 3X10
(SQUAT, DEADLIFT, BENCH, ROW, PULLUP, SHOULDER PRESS)
CIRCUIT TRAINING 2-3 X WEEKLY
(SIMILAR TO “REAL FAST FAT LOSS”, HYBRID LIFTS)
BARBELL COMPLEXES OR BW COMPLEXES 2-3 X WEEKLY
(SELF EXPLANATORY HERE)
LACTIC ACID TRAINING: 2-3 X WEEKLY
(BASICALLY HIGHER REPS LESS REST)
HIIT AND STEADY STATE CARDIO 2-3 X WEEKLY
(THIS WILL BE EITHER INTERVALS OR FAST STEADY STATE CARDIO ON A BIKE OR ELLIPTYCAL)
So a weekly workout might look like this:
M: 10x3 / RFFL type circuit
T: Lactic inducing workout / Bike intervals
W: RFFL type circuit / Ellipytical intervals
F: 3x10 / RFFL type circuit
Sat: Barbell complexes or lactic acid training / Bike inter
What do you guys think? I’ll probably try to keep the workouts to 60 minutes or less, preferably 45 minutes.
Also, I was thinking as far as periodization goes. Would it be a good idea to start with higher volume (since im gonna start out with my highest calorie intake). And as time passes, progress in the form of increasing density, and reducing volume while increasing intensity?