Workout Routine

Nice! I've tried the workout splits before but they didn't work out so well for me. So, I'm back to basics with a full body 3 days a week, getting cardio in between weight days, it amounts to 3 weight days and 2 cardio days. I sit at a desk all day (IT) so the 5 days really help de-stress and get my hart rate up to a point where I can increase muscle and cardiovascular endurance simultaneously. Although I'm about 238 lbs and 6'3 so the cardio days suck for me haha

 

I'm doing the Candito's Linear Program. Workouts are split in upper body and lower body days and control and strength days:

Mon (strenght lower body)
Tue (strenght upper body)
wed - rest day
Thu (control lower body)
Fri (control upper body)
weekend - rest

Candito did a very solid program for strenght. Recommended for everyone who want to build a very solid base for more advanced powerlifting programs.

 

I'm switching my program actually to a four day split.

Monday: Upper and Cardio
Tuesday: Lower
Wednesday: Active Rest (Cardio, core, and intense stretching)
Thursday: Lower
Friday: Upper and Cardio
Saturday and Sunday: Rest.

I know my split is kinda weird cause my lower days are closer, but I do it so I don't run on a lower day. I tried that for a couple weeks, and it was just horrid. So this way, it gives my body a bit of recovery between running and lifting.

 

Decided to start a 5 day split because my 3 day split made my feel like a chickenshit. I used to train every day in high school and really enjoyed it.
Here it is
Mon: Pull
Tues: Push
Wed: Pull
Thurs: Push
Fri: pull
sat and sun are off
I need to get a rubber stall mat so I can start doing deadlifts again, had a hernia scare a while back that made me focus more on upper body volume training.

Exercise selections is

1. OHP
2. 30 degree Incline bench
3. Bent over rows
4. Pull ups
5. Push ups
6. Dumbell Shrugs
7. EZ bar Curls

 

If you want information about anything I would look at Athlean-X on YouTube. He has saved my life in terms of form and stretching. He is the best there is for advice and it's all free.