I’ve written a basic draft for a week of training, I do everything in my garage gym, I’m 17 and kinda new to this. Looking for some advice on what I could improve or fix to improve my off season training. I have qualifiers this weekend, and if all things go to plan (which is what they all say haha) I should be competing nationally later this year. So, I’m not sure if its offseason or not, but I want to spend some time fixing weaknesses, putting on some muscle, and maybe bring the body fat down and look a little pretty for once (I’m approx 20-25%, and I weigh about 92-93kg or 200 ish pounds.) Going for strength is going to be on the back burner a little, so it is less of an emphasis, but still happening.
Basically, goals are this:
1.Get leaner. No love handles or anything similar (maybe get down to 15% or so)
2.Put on some mass on arms, chest etc. Haven’t done much bodybuilding recently, thought I’d have some fun with it.
3.Add some strength, but gently, not a focus.
4.Get generally fitter, endurance and stuff. Won’t be too difficult, I’m terrible with that sort of thing. GPP if you want to call it that.
(I’m following the 5/3/1 protocol/programme for the main lifts aka Squat, bench, deadlift and OHP)
Squat (5/3/1 protocol)
Pause squats (2 x 5 reps)
Split squats x 10
bw jumps x 5
2 sets of AMRAP push ups
Note: I have fairly big legs as is, I don’t feel like I need to add much more mass to this area.
20 minutes of cardio. Most likely tabata.
Kneeling landmine press x 10 reps
Chin up variation x 10
Close grip bw push ups
Notes: Upper chest and biceps are a weakness for me which I’d like to bring up.
Cardio for 20 minutes.
Dumbell Stiff legs x 5 reps
Dumbell row x 10 reps
(2-3 x 20 reps)
Pull up variation
Sat & Sun: Rest
I know my order for Friday seems to a bit disorganised, but any recommendations will be awesome.