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.
Day | 5am: Cardio | 9am: Strength |
---|---|---|
Monday | Run | Shoulders |
Tuesday | Row | Back |
Wednesday | Run | Mobility, Grip, Neck |
Thursday | Row | Chest |
Friday | Run | Legs |
Saturday | Long run | Rest |
Sunday | Rest | Mobility, 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
- Standing
- 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.