My program at the moment are super simple right now. Its a 5*5 full body 6 times a week.
Week 1
Day 1: back squats 5*5, chin ups 5*5(use a weight belt here), millitary Press 5*5. Then 2 sets of a pull, push and leg exercise of choice 15 reps here just to get some blood flowing. Remember allways work your way up to those sets of 5.
Day 2 cardio and core of choice
Day 3: deadlifts 5*5, pull ups max out (if you cant do more Then at least 7 good once in every set use a resistance band to help you), bench Press 5*5. Then 2 sets of a pull, push and leg exercise of choice 15 reps here just to get some blood flowing. Remember allways work your way up to those sets of 5.
Day 4 see Day 2
Day 5: front squats 5*5, chin ups 5*5, millitary Press 5*5. Then 2 sets of a pull, push and leg exercise of choice 15 reps here just to get some blood flowing. Remember allways work your way up to those sets of 5.
Day 6 see Day 2
Day 7 rest
Week 2
Same as week 1 but instead of doing 5*5 in chin ups you max you like you did with your pull ups and you go 5*5 on your pullups instead
You also swich the military Press and bench Press around so you do bench Press twice this week.
Week 3 repeat week 1
Week 4 repeat week 2
Week 5 repeat week 1, but this is a rest week so take all your weights Down to 50% of what you usually do and go fore those 5*5. Then your done.
Week 6 repeat week 2
Okay you get it now. Every 5th week is a rest week. Just use whatever structure you whould have used on a normal week but on 50% intensity :)
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