Hey bros, here is my program based on Greyskull Linear Progression. I would appreciate 2 cents by more advanced and experienced bros.
Age: 27
Job: Sedentary
Height: 6 feet (183 cm)
Weight: 208 lbs (94 kgs)
BF: somewhere around 20-22%
Fitness level: Beginner, PRs too low to mention
Goal: To lose 10 lbs, BF at around 16-18%, increase in strength
Diet: Mostly a recomposition diet. Normally 1700-1800 cals a day on workout days, 1400-1500 cals on off days.Those calories are under my maintenance, and I just want to experiment how this diet will go, as I have read of many bodybuilders going recomposition with as much as 500 cals deficit and still building strength. Macros at 40:40:20
Program:
This is the GLSP program, where you squat twice and deadlift once a week. The other supplementing exercises are being rotated in an ABAB fashion.
Example of my week.
Monday:
Benchpress: 2x5, 1x5+
Incline pushups: 3x10
Squat: 2x5, 1x5+
Ring Dips: 2 strict ones, followed by 10 with band support - x3
Barbell Curl: 3x8-10
Tuesday:
Crossfit, normally stretching exercises followed by a HIIT WOD of 20-30 minutes
Wednesday:
Standing Overhead Press: 2x5, 1x5+, followed by a pyramid down
Deadlift: 1x5+
Pendlay rows: 3x8-12
Short HIIT of 5-10 minutes
Thursday: : Day off
Friday
Benchpress: 2x5, 1x5+
Incline pushups: 3x10
Squat: 2x5, 1x5+
Ring Dips: 2 strict ones, followed by 10 with band support - x3
Barbell Curl: 3x8-10
Saturday
Crossfit Class
Sunday
Day off