I’ve been training haphazardly for the last couple of years, but been off for the last 6 months and that gotta change.
Starting Monday, I’m starting with my brother. I work 7 days (or rather nights) and have 7 days off. The plan is to work out 8 days (Sunday to Sunday) and then take 6 days off, but how to avoid overtraining while still getting the max out of the training?
We’re going to train at home. We have a bench, squat-rack and a high/low pulley. Nutrition-wise we’re sorted, we’re gonna do a clean bulk.
The goal is to be slightly better looking when we go to Greece at the end of June, giving us 6 work-out weeks… alright, so the improvements might not be noticeable, but at least it’ll set us up for next years vacation.
The plan as of now:
Waking up at 8: do Matt Fureys Dynamic Stretching.
Around 10: warm up (5 min on a rowing machine or jump ropes), lift weights following the Upper/lower body split program from exrx.net, stretch.
In the evening: Foam-rolling.
As for the schedule, I’m thinking:
Sunday: Full body compounds
Mon: Core & GPP
Tues: Lower body, light
Wed: Upper body, heavy
Fri: Lower body, heavy
Sat: Upper body, light
Sun: Core & GPP
Then for next 6 days: HIIT running, walking and maybe some bodyweight work. Rinse & repeat with more weight.
So my question is: Is this too much? I know that we’ll probably need more rest, but we tend to be lazy, unless we work out every day.
Thanks in advance