So… This may go against what Colucci intended when he wrote the routine in the first place, but… You can totally do this every day.[/quote]
… and I shall strike down upon thee, with great vengeance and furious anger, those who attempt to poison and corrupt my program. And you will know my name is the Coach when I lay my workout upon you.
Just kidding, man.
Three days a week is my general starting place, adjusting up or down depending on goals and available time. While it is a lower volume workout, we need to remember that it’s going to be relatively high intensity on some of the exercises because the trainee will be lacking basic strength in some movements.
However, I wouldn’t be opposed to hitting the same workout four or five times a week, but chopping the reps in half every other workout. That way, the movements are still trained, overall stress is reduced, and recovery can be stimulated.
Quite right. Once the reps get relatively easy, you can totally move onto a more free weight-based routine and either drop this intro workout off your radar, or, ideally, keep it in once a week or so to still work the basic exercises.
Rasa, depending on the free weights you have available, I’d work on learning the fronts squat, sumo deadlift, and Romanian deadlift. Keep the lunges in (using weight when needed), and you’ve got everything you need for a solid lower body workout.
About the rest periods, two minutes is on the high side. I’d try to knock it down to a minute or so.
And about the push-ups, if necessary, you can stay on your toes and elevate your hands on a chair or step. As they get easier, lower the height you’re using, until your back on the floor, hands and toes only.
P.S. - Great work on the pull-ups. “Only 2” is about 3 more than many adult guys can do.