I just bought a squat rack, bench and free weights for the basement and am going to start working out at home for a change. I’m hoping it helps to keep life a little simpler with the kids and all. I was thinking of lifting 5 days a week, for about 45 minutes each session, and I don’t know how to best plan it out. I’ve only lifted 3-4 days a week in the past so I’m not sure how to best break up movements/body parts/rep ranges/etc. I will throw in a few cardio sessions throughout the week or on the weekend.
My goals are pretty much to maintain right now, and focus on strength. (and be consistent with my diet!) I was reading that maybe OLAD would be good, can anyone suggest a good way to set it up? Any other ideas? I like to keep things as simple as possible and have it all laid out ahead of time so I just follow my written routine. Thanks a bunch!
45 minutes 5 days a week was the program that got me to really start making progress again.
Days 1 and 2 were upper and lower body done lighter and for reps (gunning for 15-20 reps)
Days 3 and 4 I placed more emphasis on continuous tension. Again day 3 was upper and day 4 was lower. Gunning for 8-12 reps
5 was off
6 was power moves-squat, bench, dead, overhead, heavy rows or chins-jut pick 3-4 and a weight that you can’t get more than about 5-6 reps on. 3 x 3 works well, or start with 3 x 2 and try to build up to 3 x 3 or 3 x 4
Day 7 off
I set a 45 minute time limit from the start of my first work set.
I also cut back to no more than 2 hard sets
Week 1 was 3 sets of 4 exercises each day
Week 2 was 4 sets
Week 3 was 5 sets
Then weeks 4-6 I cut back to just 1-2 sets but tried to push just a little harder. That’s when I really improved.
Then repeat the 6 week cycle-but feel free to change the exercises.