rate my routine

[StuffedFrog]

Day 1: Squats and Chops
-15 min HIIT training treadmill

-Squat: 12, 10, 8, 5, 3, 1

-Kettle bell Snatches: 3X10(each side)-super set 1

-Lunges: 3Xfailure-super set 1

-Turkish Get Up: 3X10(each side)-super set 2

-Downward Chop: 3X10(each side)-super set 2

-Box Jumps: 3X20-super set 3

-Man Makers: 3X10-super set 3

-Heavy Bag: 3X1 min-super set 3

-Floor Wipers: 3X20-super set 4

-Sit Ups: 3X50-super set 4

-Flutter Kicks: 3X50-super set 4

Day 2: Bench and Walk
-25 min incline walk

-Bench Press: 12, 10, 8, 5, 3, 1

-Kettle Bell Clean: 3X10(each side)-super set 1

-Push Ups: 3Xfailure-super set 1

-Turkish Get Up: 3X10(each side)-super set 2

-Upward Chop: 3X10(each side)-super set 2

-Jump Rope: 3X1 min-super set 3

-Burpees: 3X10-super set 3

-Heavy Bag: 3X1 min-super set 3

-Floor Wipers: 3X20-super set 4

-Sit Ups: 3X50-super set 4

-Flutter Kicks: 3X50-super set 4

Day 3: Deadlifts and Chops
-15 min HIIT training treadmill

-Deadlifts: 12, 10, 8, 5, 3, 1

-Kettle Bell Clean and Press: 3X10 (each side)-super set 1

-Pull Ups: 3Xfailure

-Turkish Get Up: 3X10(each side)-super set 2

-Downward Chop: 3X10(each side)-super set 2

-Box Jumps: 3X20-super set 3

-Man Makers: 3X10-super set 3

-Heavy Bag: 3X1 min-super set 3

-Floor Wipers: 3X20-super set 4

-Sit Ups: 3X50-super set 4

-Flutter Kicks: 3X50-super set 4

Day 4: Press and Walk
-25 min incline walk

-Military Press: 12, 10, 8, 5, 3, 1

-Kettle Bell Clean: 3X10(each side)-super set 1

-Ball Slams: 3Xfailure-super set 1

-Turkish Get Up: 3X10(each side)-super set 2

-Upward Chop: 3X10(each side)-super set 2

-Jump Rope: 3X1 min-super set 3

-Burpees: 3X10-super set 3

-Heavy Bag: 3X1 min-super set 3

-Floor Wipers: 3X20-super set 4

-Sit Ups: 3X50-super set 4

-Flutter Kicks: 3X50-super set 4

anything to add

 

[Mateusz74]

Yeah get rid of this autism and focus on the main compound lifts(squat,bench,deadlift etc)

 

[StuffedFrog]

can add extra day but thats for strength

 

[Deleted member 2486]

u do way too much cardio, conditioning and unnecessary shit

 

[StuffedFrog]

u do way too much cardio, conditioning and unnecessary shit

for strength

 

[Deleted member 2486]

for strength

get on a real program this is extremely uneffective to become strong

 

[StuffedFrog]

get on a real program this is extremely uneffective to become strong

wdym
25 Sit Ups

15 Clean and Presses

12 Bench Press

10 One Arm Dumbbell Snatches

25 Sledgehammer Swings (Sub Kettlebell Swings)

25 Sit Ups

25 Burpees

25 Sit Ups

25 Sledgehammer Swings (Sub Kettlebell Swings)

Warm Up

3×5 Pull Ups

3×10 Dips

3×15-25 Push Ups

wdym
25 Sit Ups

15 Clean and Presses

12 Bench Press

10 One Arm Dumbbell Snatches

25 Sledgehammer Swings (Sub Kettlebell Swings)

25 Sit Ups

25 Burpees

25 Sit Ups

25 Sledgehammer Swings (Sub Kettlebell Swings)

Warm Up

3×5 Pull Ups

3×10 Dips

3×15-25 Push Ups

day 5 strictly arms

 

[MaxMax]

Day 1: Squats and Chops
-15 min HIIT training treadmill

-Squat: 12, 10, 8, 5, 3, 1

-Kettle bell Snatches: 3X10(each side)-super set 1

-Lunges: 3Xfailure-super set 1

-Turkish Get Up: 3X10(each side)-super set 2

-Downward Chop: 3X10(each side)-super set 2

-Box Jumps: 3X20-super set 3

-Man Makers: 3X10-super set 3

-Heavy Bag: 3X1 min-super set 3

-Floor Wipers: 3X20-super set 4

-Sit Ups: 3X50-super set 4

-Flutter Kicks: 3X50-super set 4

Day 2: Bench and Walk
-25 min incline walk

-Bench Press: 12, 10, 8, 5, 3, 1

-Kettle Bell Clean: 3X10(each side)-super set 1

-Push Ups: 3Xfailure-super set 1

-Turkish Get Up: 3X10(each side)-super set 2

-Upward Chop: 3X10(each side)-super set 2

-Jump Rope: 3X1 min-super set 3

-Burpees: 3X10-super set 3

-Heavy Bag: 3X1 min-super set 3

-Floor Wipers: 3X20-super set 4

-Sit Ups: 3X50-super set 4

-Flutter Kicks: 3X50-super set 4

Day 3: Deadlifts and Chops
-15 min HIIT training treadmill

-Deadlifts: 12, 10, 8, 5, 3, 1

-Kettle Bell Clean and Press: 3X10 (each side)-super set 1

-Pull Ups: 3Xfailure

-Turkish Get Up: 3X10(each side)-super set 2

-Downward Chop: 3X10(each side)-super set 2

-Box Jumps: 3X20-super set 3

-Man Makers: 3X10-super set 3

-Heavy Bag: 3X1 min-super set 3

-Floor Wipers: 3X20-super set 4

-Sit Ups: 3X50-super set 4

-Flutter Kicks: 3X50-super set 4

Day 4: Press and Walk
-25 min incline walk

-Military Press: 12, 10, 8, 5, 3, 1

-Kettle Bell Clean: 3X10(each side)-super set 1

-Ball Slams: 3Xfailure-super set 1

-Turkish Get Up: 3X10(each side)-super set 2

-Upward Chop: 3X10(each side)-super set 2

-Jump Rope: 3X1 min-super set 3

-Burpees: 3X10-super set 3

-Heavy Bag: 3X1 min-super set 3

-Floor Wipers: 3X20-super set 4

-Sit Ups: 3X50-super set 4

-Flutter Kicks: 3X50-super set 4

anything to add

Too much volume, Too much frequency. Just run strong lifts 5x5 with cardio on off days.

 

[prgfromnl]

Have you been thinking about push pull and legs?

Push

3 exercises chest, 3 exercises shoulders, 2 exercises triceps (main compounds bench press and overhead press)

Pull

5 exercises back (main compound deadlift)
2 exercises biceps

Legs

5 exercises (main compound squats)

If you can't do 6 days, you can do Upper lower body split + Push pull legs

I have build a lot of mass and strength past year on Upper lower + push pull legs