Current program

My current program is a Concurrent training consisting of Progressive overload resistance training (5/3/1), running, and rowing (Pete Marston | Beginner Training). It’s informed by Keith Baar | Using Molecular Biology to Maximize Concurrent Training to minimize cardio’s negative effect on strength and hypertrophy. I’m also working through a Pistol squat progression.

Day5am: Cardio9am: Strength
MondayRunShoulders
TuesdayRowBack
WednesdayRunMobility, Grip, Neck
ThursdayRowChest
FridayRunLegs
SaturdayLong runRest
SundayRestMobility, Grip, Neck

My goal is to get to the Intermediate level as described in ExRx | Weightlifting Performance Standards.

Shoulders

  • 5/3/1: Overhead press
  • Boring but big: Overhead press
  • Accessory work
    • Push: Barbell hip thrust
    • Pull: Split pull-ups and chin-ups
    • Single leg: N/A; not recommended in combination with Boring But Big
    • Core: Back hyperextensions

Back

  • 5/3/1: Deadlift
  • Boring But Big: Sumo deadlift
  • Accessory work
    • Push: Parallel bar dips
    • Pull: Face pulls
    • Single leg: N/A; not recommended in combination with Boring But Big
    • Core: Hanging leg raise progression

Chest

  • 5/3/1: Bench press
  • Boring but big: Incline barbell bench press
  • Accessory work
    • Push: Good morning
    • Pull: Split pull-ups and chin-ups
    • Single leg: N/A; not recommended in combination with Boring But Big
    • Core: Hanging leg raise progression
  • Grip

Legs

  • 5/3/1: Squat
  • Boring but big: Squat
  • Accessory work
    • Push: Skull crushers
    • Pull: Lateral dumbbell raise
    • Single leg: N/A; not recommended in combination with Boring But Big
    • Core: Weighted side bend

Neck

How To Build A Thicker Neck Fast! (Jeff Nippard) (a)

  • Warm up
    • Standing
      • Bodyweight neck rolls
      • Bodyweight neck rotations
    • On bench
      • Bodyweight neck curls
      • Bodyweight neck extensions
      • Bodyweight neck curl (chin to shoulder)
      • Bodyweight neck rotations
  • Plate-loaded neck extensions
  • Plate-loaded neck curls
  • Barbell shrugs

Running

Custom post-‘Couch to 5k’ progression;

Rowing

Pete Marston | Beginner Training

When away from a gym

My resistance training requires a gym with barbells, free weights, etc. I skip that training if I’m away from a gym. I continue my cardio and replace the resistance training a modified version of r/bodyweightfitness | Recommended Routine.

Past programs

Bibliography