I’m getting back into lifting after a year off and losing 40lbs from partying like a rockstar. My program is extremely high frequency and I used it to great success in the past. I came up with it after running “kelei full body A/B” a while back. I look at operate on high frequency, high volume weekly, and high intensity but low daily volume. I’m in the beginner stage ATM so take “high volume” with a grain of salt. I’m looking to gain some srs strength and size quickly from my muscle memory so we will see how this goes. I’ve been hitting some upper body off and on for a month and made gainz but I am bucking down to make some real progress.
I AMRAP the first set and go for 12 reps, then do more test pause till I hit 20 reps. The slashes are for supersets. I if I do the dip I don’t incline and vice versa but always do row and pull up. I rotate rdl and squat and do one set of 20. I also add leg curls in between sets leading up to squats on squat day but just to warm my knees. Frequency is 5-7x per week.
Rdl or Squat
Hammer Curl/Decline Dumbbell Tricep Extensions
DB Curl/ V-bar push down
30 mins or less
I should run after but I’ll probably just walk my dog because I hate cardio.
Lifts 6 weeks ago
I’ve been lurking forever so I look forward to finally participating and getting feedback as well as maybe opening up some ideas for the rest of you.