How does this program look for strength and mass. My primary goal is strength, with mass a secondary goal. I am currently training at home and the equipment I have access to includes adjustable dumbbells, one adjustable kettlebell (up to 50lbs), weighted vest (up to 40 lbs), dip station, door pull-up bar, and rings. Before the end of the year I’d like to get a trap bar or barbell, because deadlifts are important and I like them, but until then this is what I have to work with.
I’m 5’10" and 173 lbs, with a 33.5" waist, so with a sensible diet and some conditioning I should minimze excess fat gain. The following template is based on The Power of 3 Program (https://www.t-nation.com/training/power-of-3-program).
I particularly like the simplicity of focusing on only 3 exercises per workout.
Heavy lower: one leg squats 6 x 3-6
Medium pull: bodyweight pull-ups 3 x 6-9
Light push: ring push-ups 3 x 10-15
Heavy push: weighted dips 6 x 3-6
Medium lower: weighted squats (weighted vest plus holding dumbbells or sandbags) 3 x 6-9
Light pull: dumbbell rows 3 x 10-15
Heavy pull: weighted pull-ups 6 x 3-6
Medium push: dumbbell overhead press 3 x 6-9
Light lower: kettlebell swings 3 x 10-15
Conditioning will be easy paced running 2-3x per week. When I’m 2 months out from the
obstacle course race I plan to run, the book “Never Gymless” by Ross Enamait has some good conditioning routines.