Help with Plan

So heres the situation:

(skip untill the questions if you’re lazy)

I’m going to start training at a gym again in the beginning of next year.

It’s about 1 year and 9 months now since the last time I was lifting weights at a gym. At that time I was 19 years old and I reached my best results so far in lifting. My weight was back then a little less than 70 kg (154 pounds). I could deadlift 170 kg (374), Squat 145 kg (319) (150 was almost done but I would have puked if I hadn’t dropped it) and bench press 110 kg (242). My vertical jump (running 2 feet) was at the time around 90 cm (35,5 inches).

That’s just to let you know about my background.

I have spent my youth playing basketball (which I will continue when the summer comes) and now I’m doing taekwondo, in which I have developed fast according to the higher belts, I’ve been asked if I have done tkd before. So all I’ve done before is basketball and lifting.

During the last almost 2 years I%u2019ve been training bodyweight and with a barbell (maybe 35 kg (77)) and small dumbbells, doing all sorts of stuff but mainly just conditioning. T the moment my workout regime includes overhead pressing, squatting, bicep curl, hindu pushups, side squats and some basic ab and back work.

During January I%u2019ll lift 3 times per week and after that I%u2019ll be able to lift twice a week while having tkd 3 times a week. For January I want to get a lot of volume for each workout because during that period I will be sitting on my ass quite a lot.

So here is the plan so far, I want to become stronger in overhead pressing and become overall more powerful.

It%u2019s been some time since I was lifting real weights so I%u2019m a bit confused with all this, every time I read another article I find something in my plan that I want to change. This is probably the 5th version I’ve made in 2 weeks, I’ve thought of a lot of things, mostly jelena abbou …errh… I mean body part splits but at the moment this seems to me like a clever plan.

I don%u2019t want to plan this specific things for a very long period at the moment cause In the spring there may be some stuff coming up, but what I can plan is that I will keep lifting or otherwise training for power ( so possibly a similar kind of cycle from the beginning is what follows this plan).


Does it make any sense in my situation to think of doing maximum lifts in such a short time as 10 weeks?

Do the last 3 weeks make any sense? Is there enough volume (considering the tkd training)?

Are the hang cleans and box jumps of any use in the first phase?


week1 week2 week3 week4

Workout 1
Box jumps 2x3 2x3 2x3 2x3
Hang clean 1x5 1x5 1x5 1x5
Incline bench press 4x8 4x8 4x8 4x6
Squat 4x8 4x8 4x8 4x6
Chin-ups 4x8 4x8 4x8 4x8
db single leg squat 3x6 3x6 3x6 3x6

Workout 2

Box jumps 2x3 2x3 2x3 2x3
Hang clean 1x5 1x5 1x5 1x5
Seated db overhead 5x8 5x8 5x8 4x6
press (one arm at a time)
Deadlift 5x6 5x6 5x6 5x5
Dumbbell pull 4x8 4x8 4x8 4x6
Leg curl 3x8 3x8 3x6 3x6

Workout 3

Hang clean 1x5 1x5 1x5 1x5
Overhead barb. press4x6 4x6 4x8 4x8
Side squat 3x8 3x6 3x6 3x6
Row 4x6 4x6 4x6 4x6
Step-ups 3x6 3x6 3x6 3x6


week5 week6 week7

Workout 1
Push press 2x5 2x5 2x5
Incline bench press 5x5 5x5 5x5
Db single leg squat 5x5 5x5 5x5
Dumbbell pull 5x5 5x5 5x5

Workout 2

Hang clean 2x5 2x5 2x5
Db overhead press 5x5 5x5 5x5
Deadlift 5x5 5x5 5x5
Chin-ups 5x5 5x5 5x5


week8 week9 week10

Workout 1
Overhead press 7x3 7x3 8x2
Deadlift 7x3 8x3-1 8x3-1
Chin-ups 6x4 6x4 6x4

Workout 2

Tuck jumps 2x8 2x8 2x8
Hang clean 4x5 4x5 4x5
Push press 4x5 4x5 4x5
Jump squat 4x6 4x6 4x6

(English isn%u2019t my mother tongue)

If it looks like a pussy workout, just say so.

Any constructive feedback is welcome (concerning working out)


last cosmonaut

10 weeks yes you can make strength gains. phase three sure looks OK to me a deaload in comparison but nothign wrong with that.

Hang clean Yhea there great But why Every w/o??

Thats just from a QUICK over veiw but it looks good you might rethink the hang cleans or so damn many of them.


I guess i just like doing hang cleans
not that technical but makes me feel like a monster to swing weights like that

So maybe i’ll just drop out some of them