What I’m doing in the gym

Well it’s November, and that means it’s time for a new training program. I’ve been on my previous one for 8 weeks and it’s time to make a change.

My goals for the next 8 weeks are set. And the principal theme of this new program that will carry through until mid December is even lower volume and even heavier weight. This is a 5 day program with 2 days rest that will fall after Day 2 and Day 3, making sure my lower body/hamstrings are recovered for deadlifting and then to ensure my back is recovered for shoulder pressing.

Here’s what I’m doing:

Day 1: Legs 

  1. Deep Squat: 4×3
  2. Walking Dumbbell Lunges: 3×5
  3. Bulgarian Split Squat: 3×5
  4. Romanian Deadlifts: 3×5
  5. Barbell Calf Raises: 3×8

Day 2: Chest & Triceps

  1. Barbell Bench Press: 4×3
  2. Dumbbell Incline Press: 3×5
  3. Dumbbell Decline Press: 3×5
  4. Weighted Dips: 3×5
  5. Dumbbell Reverse Extension: 3×5
  6. Tricep Pushdowns: 4×6

Day 3: Back & Biceps

  1. Deadlift: 4×3
  2. Barbell Bent Over Rows: 3×5
  3. Face Pulls: 4×6
  4. Weighted Pull Ups: 3×5
  5. Weighted Chin Ups: 3×5
  6. Barbell Curls: 3×5

Day 4: Shoulders & Core

  1. Shoulder Press: 4×3
  2. 1 Arm Dumbbell Shoulder Press: 3×5
  3. Dumbbell Lateral Raises: 3×5
  4. Barbell Shrugs: 3×5
  5. Cable Crunch: 3×8
  6. Weighted Side Crunches: 3×8
  7. Weight Leg Raises: AMAP

Day 5: Cardio/Yoga/Stretch

Day 5 is going to be different every week, focusing primarily on some sort of cardio workout. However, to recover and maintain flexibility and vitality, this may be substituted for yoga or intensive stretching depending on how my body feels and what kind of recovery and tune ups I may need.


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