I start this brand new job July 5th. I am really considering a schedule that rotates quicker than a week, whether 2 on 1 off, 1 on 1 off, or straight 2 on 1 off. I did the first option previously for most of last year and found it very effective, hitting your exercises every 5 days instead of every week.
If the schedule proves too crazy I'm thinking a regular 5 a week, but rotating 4 different days. You always go the same days of the week but the exercises repeat on a shorter loop. Would end up having on days right after brutal leg days but hey, life is hard.
I'm really liking the idea right now of upper 1 - lower 1 - off - upper 2 - lower 2 - off - repeat.
A1 - Weighted dips - 1x8, 7x2 - rest = walk to next station
A2 - Hammer low row - 1x20, 7x10 - rest = 2 min
B1 - Double rope straight arm pulldown - 10, 8, 6, 6, 15 - rest = walk to next station
B2 - Hammer seated dip - 10, 8, 6, 6, 15 - rest = walk to next station
B3 - Hammer iso row - 10, 8, 6, 6, 15 - rest = 90 sec
C1 - Reverse EZ curl w Iron Grips - 4x12 - 40x0 tempo - rest = walk to next station
C2 - Tricep rope - 4x20 - rest = C3
C3 - elevated bodyweight calf raises for 1 minute- 1212 tempo - directly back to C1
How do you do more work? Exercise instead of rest.
Bike sprints - 5x 15 sec as hard as possible, 30 sec rest, try not to die.
A1 - Lying or Hammer kneeling hamstring curl - 8, 8, 8, 6, 4, 4, 4/4/4/4/4/4*
*Ladder up weight each set until second set of 4, ladder back down in one huge set of 6x4s.
B1 - Back squat
Warm up - 3x10 - bar only
135 lbs - 3 x AMRAP that day until 3x20 is achieved. Quad dominant form.
The goal is to train squat at 3x20 but I'm weak as shit right now so I have to get back there first.
C1 - Hammer linear hack squat - 5x15 - rest = walk (limp) to next station
C2 - Seated calf raise - 5x10 - rest = rotate my ass 180 degrees
C3 - Tibialis raise - 5x10 - rest = 2min
I always pair seated calf and tibialis because a smart person put the two pieces of equipment together at my gym.
When I write a rep range, it's intended I cannot get one more rep. 8 = 9 will be a failed rep. It's too light if I can get one more. This applies to most anything except warm ups or dangerous situations like squatting.
It's late, I'll write out Upper 2 and Lower 2 tomorrow. I have them mostly planned in my head.