My goals: More power, more strength, more lean mass. In that order, as I’m doing this mainly for MMA purposes, though general health benefits, as well as looking good nekkid are (hopefully) some side effects of the main goals.
Bench Press 5x5
Clean and Press 1x5
Alternate between Explosive Push-Ups and Dips 3xF
The (Overhead) Press 5x5
Towel Pull-Up 3xF
Week 1: Mon - A, Wed - B, Fri - A
Week 2: Mon - B, Wed - A, Fri - B
Adding 2,5 kg every time I have an exercise in my workout, except deadlifts which will increase with 5 kg each time.
As for the rowing I use for warm up, I start at a 1000 m, and will add 25 m each workout.
Will add some ab work each workout, just need to figure out what. And if I have time, some db reverse flies or the likes for my shoulder health every other workout.
Might add more exercises if I discover week point, like grip, calves or biceps, etc. But this is the plan for now. I’ll follow it for 12 weeks, and then evaluate the process, both by numbers of my lifts, my weight and bodyfat%, and before/after photos. When this template no longer works, I’ll probably start a Westside routine, or try the stuff I’ve picked up from B. J. Penns book.
Good luck to me.