about reps and different exercises… rep range 4-10, and only compound lifts… i go by feeling, sometimes heavy and sometimes volume, it depends on if a have a fight comming up or not…
Ehh…perfection is over-rated. In general, if this blueprint is what works for you, I’d make only a few tweaks:
On Monday, I’d add 2 or 3 sets to your “quad” movement, make sure you have at least 1 unilateral exercise for the day, subtract 2 or 3 sets from your “calf” movement, and remove forearm training, unless it’s something full-body, like a farmer’s walk.
On Tuesday, I’d add 2or 3 sets to the chest movement, and subtract 3 from shoulders (more pressing, less laterals), and finish up with maybe 1 “tri” exercise for just 3 or 4 sets.
On Friday, again, I’d add 3 sets to “back”, add maybe 1 set to “abs”, and remove traps, and cut bicep work in half.
The focus for martial artists needs to be on full body lifts, and movement patterns as a whole, not 'having a chest,shoulders, and tricep day". On “back” day, try including snatches. On “leg day” (which, by the way, is a disgustingly generic term…like saying we ‘exercise’ in the gym), what about overhead squats. Big movements make better athletes.