It's been a long time since I wrote a program for myself b/c for most of the last year I've stuck with Waterbury workouts. Occassionally I changed them a bit to suit my needs or my schedule but I've loved them.
Sometimes though you want to do something different or your schedule or diet mandates a different approach (e.g. I did a lower volume split-body program this summer when I worked out and I tried a 3x3 strength phase when I was on the V-diet once). Hell for the two weeks preceding this program I just went to the gym and did whatever I felt like doing; just making sure to hit most of my muscle groups.
But school has started again and I wanted to try something that I haven't done in awhile. I also started driving to school (which takes a lot longer b/c it's a 1-1.25 mile walk to class from the parking lot) rather than biking b/c campus is right next to my gym. I also wanted to start lifting right before class but I never get up early in the morning so that's not going to happen. So I now work out right after.
I also wanted to start working out 5x a week and try more "split-body" training (sort of) and hit muscle groups at least twice a week. I also wanted to do some stuff I haven't done in forever; maybe some cable cross-overs or a machine or two simply b/c I had NOT done them.
This is what I came up with:
Notes: I start off every workout with some HIIT. I get on the treadmill and incline it to a 6% grade and run sprints at 10.5 mph
A sample goes like this
Walk at 4mph for 30 seconds; hop off treadmill for 30 seconds and let it rev up to 10.5mph. Sprint for 60 seconds. Get off treadmill and slow it down 3mph. Walk for 60-90 seconds and then hop off and rev it back up and sprint for 50 seconds. Then I'll hop back off and walk at 3mph for 60-90 seconds or so then rev it back up and sprint for 40 seconds. It kicks the living crap out of you! Then I cool down on the bike for about 5 minutes or so.
Also at the beginning of each workout I do some inferior trap work to help correct my protracted shoulder. I basically get on a 60 degree incline bench and raise my arms to 10 and 2 (Thanks Chad Waterbury!)
All exercises are 3x8 with a fast as I can concentric tempo and a controlled eccentric tempo. Supersets (A1, A2) have 60 second rest periods (A1, 60 seconds, A2, 60 seconds, A1...etc). For my leg exercises I rest 2.5 min between sets
For loading I use about 70% of 1RM (about a 10RM)
NOTE: I'm doing 3x8 b/c I only did it once before and I wanted to do a rep scheme my body is unfamiliar with for the most part (Hell I just did Single's Club a month ago)
A1) Standing Military Dumbell Press
A2) Wide Grip Pull-ups
B) Front Squats
C1) Dumbell Shurgs
C2) Lat Pulldowns
A1) Close Grip Bench
A2) Close Grip Chins
B) Stiff-legged deadlifts
C1) Hammer Curls
C2) Tricep Pressdowns
A1) Flat bench press
A2) Standing Calf Rasies
No leg movement
B1) Cable Crossovers
B2) Seeted Calf raises
C1) Ab exercise
A1) Military Press
A2) Shoulder-width Pull ups
B) Leg Curls
B1) Lat Raises (Machine or dumbells)
B) Lat Pulldown machine
A1) Weighted Dips
A2) Standing Calf Raises with Bent Knees
B) Dumbell Lunges
C1) Incline Bench
C2) No weight calf raises- 3 sets of 40 reps.
For progression I raise the weight about 2.5% per workout.
So I know I'll get a few flames for a few of the exercises listed but in case you noticed I prioritized the compound lifts first. The main reason I'm doing an exercise such as shrugs is for variety b/c I haven't done them in a long time.
Also you'll notice that I have no horizontal pulling movements; this was done purposely b/c it was reccomended to me by biomechanics professor to avoid them until I make more progress correcting my protracted shoulders.