Hello, I am an intermediate lifter in college. I am 5foot4 and 132lbs.
I have been on the same general lifting regimen for the last six months or so, with an emphasis on hypertrophy and muscle striation. Basically, my goal is to look as good as possible. I usually do few compound exercises in lieu of isolation exercises and their variations. Although I hit most muscle groups from multiple angles--and have since packed on noticeable mass--my workouts last on average 1.5-2 hours each. Working with so many exercises, I split them up into multiple workouts: Back/Light Biceps, Chest/Light Triceps, Shoulders/Traps, Bulk Biceps/Triceps and Legs. While this seems like a fairy common program, I recently have begun thinking that I could be more efficient with my exercise choice and time.
Furthermore, my training goal has begun shifting from hypertrophy to maximum strength. I play intramural soccer regularly and feel that gaining too much mass with hinder my game. Instead, I want to further build power, explosion, stability and flexibility, while still maintaing muscle proportion in my workouts. I have thus comprised a program that consists of mainly compound/power exercises and is designed to take not much more than an hour to complete. As a side note, I am hesitant to incorporate additional conditioning and speed-work into my workouts on top of soccer. For the power movements, I plan to adhere to the "10-Rep Rule", while for the rest I plan on doing significantly more reps.
Here is what I've come up with so far:
Clean and Jerk
One-arm farmers walks
I'm not sold on the face pulls since i've read that they are mainly a rehab exercise. I've put in calf raises in Push as a placeholder for a more viable forth exercise, which I have yet to determine. I would also like to incorporate farmers walks into each workout, but donâ??t want to do too much each day.
Should I preform the three workouts consecutively, or add days of rest in between?
Would front squats and deadlifts be too taxing back to back?
Though I havenâ??t gotten into them yet, Iâ??ve heard that power cleans can be a workout in themselves. Is it smart to incorporate the other exercises that day as well?
Any other critiques or suggestions?
I am open to all feedback. Thank you all for reading.