I am trying to bulk up a little bit (from 155/160 to 170) mainly by adding some strength to my posterior chain, core stabilizers, and a little to my upper body. I am a US Marine and I prefer to have a leaner look and musculature whereby I can be an effective runner and obstacle-negotiator kind of guy. Before all you bulk-monsters rail me for it, that is not completely my goal. I understand that I will have to eat more (seen those discussions) so spare me that lecture. Instead, I ask that you feel free to criticize this program. Bear in mind that I have a gluteus medius weakness and I have thus included a good amount of unilateral leg exercises.
Also, how often should I do cardio? I was thinking maybe 4 days x 20 min or 3 days x 30 min. I know I will burn calories in doing so but I still must maintain some semblance of my endurance/lung capacity for my specific sports.
I have a pinched nerve (L5/sacrum root) causing drop foot. I cannot dorsiflex my left ankle very well so exercises that require good peroneal coordination (clean/jerk, snatch) are currently out of the question.
Also, I did not put weight, sets, or reps. I am just trying to get a high-level understanding of what exercises to do, how frequently, and in what order. I did not enumerate my upper body workouts as my upper body is currently much stronger than my lower, at least in terms of explosive power. I am less concerned with those workouts.
Walking lunges w/ overhead plate
Step ups w/ close box
Step ups w far box
Glute ham raise (if I can even perform it)
Glute isolation exercises (taking suggestions)
Push exercises for upper body (focus on bench and shoulder press, will fill in later)
Simple neck, gluteus medius, rotator cuff activation exercises
Single leg squats
Stability ball reverse hypers
Negative glute ham raise
Adductor isolation exercises (weaker than my abductors)
Pull exercises for upper body (row, pullups, and curls, nuff said, will fill this in later)
Abdominal, oblique, rotator cuff work.
Same as Wednesday.