Beginner/Intermediate Workout Question

Training
1

I’m a long-time fitness geek who just keeps bouncing between ways of training, going from weightlifting to using P90x to boxing. I really want to settle into a routine so I can actually build the muscle strength that I haven’t been able to, so I created this routine. Does this seem like too much, or just enough for someone building from the ground up?

Routine: Upper/Lower Split, 4x per week

UPPER BODY
Wide Pushups - 3x25reps
Narrow Pushups - 3x20reps
Pull-Ups - 3x8reps [Assisted]
Chin-Ups - 3x5reps [Assisted]
Dumbell Fly - 3x10reps [10lbs]
Dumbell Tricep Kickbacks - 3x10reps [10lbs]
Dumbell Curls - 3x8reps [15lbs]

HIIT - Boxing Drills (30sec work, 30sec rest, 4 rounds)

Round 1

  • 1-2 Jab Cross
  • 2-1 Cross Jab
  • 1-2-3 Jab Cross Hook
  • 1-1-2 Jab Jab Cross
    Round 2
  • 1-2-5-6 Jab Cross Uppercut Uppercut
  • 2-3 rep Cross Hook
  • 1-2 rep Jab Cross Drill
  • 1-2-5 Jab Cross Uppercut
    Round 3
  • 2-1-1 Cross Jab Jab
  • 2-3-2 Cross Hook Cross
  • 1-2 rep Jab Cross Nonstop
    -5-6 rep Uppercuts Nonstop
    Round 4
    -1-2-3-4 Jab Cross Hook Hook
  • 2-3 Cross Hook
  • 1-2 rep Jab Cross Nonstop
  • 1-3-4 Jab Hook Hook

LOWER BODY
Barbell Sumo Deadlift - 3x10reps
Barbell Hip Thrusts - 3x8reps
Front/Side/Back Single Leg Dips - 3x10reps each side
Scorcher Hip Thrusts - 3x10reps
Back Extensions - 3x10reps

HIIT - Plyo and Cardio (30sec work, 30sec rest, 4 rounds)

Round 1

  • Squat jumps
  • Lunge kicks
  • Soccer leaps
  • High knees
    Round 2
  • Sumo jumps
  • Lunge jumps
  • Suicides
  • Sprints
    Round 3
  • Mountain climbers
  • Burpees
  • Jumping jacks
  • High knees
    Round 4
  • Lunge kicks
  • Squat jumps
  • Suicides
  • Sprints
2

define what you mean by weightlifting? Are you using this as a general term for anything involving weights?

401dc_ORIG-facepalm_gif

What is your current height and weight?

Which is? how much stronger and bigger would you like to be? Since that standards of what you consider big and strong might be different from others on here.

1 Like
3

I guess my real question is, is the program I created sustainable? With the other routines I’ve made, I find myself burning out quite easily because I made it a little too challenging. I like to push myself hard, so I want something challenging but not overtraining.

4

I am a 5’0 woman, weigh about 105lbs. I want to be able to lift my body weight well, with pull ups and all, plus have general good health. I am basically a ruler shape and would like to build muscle to also improve my physique. And yes, I did define weightlifting as pretty much anything involving weights lol!

1 Like
5

Run through programs off this site like this…

(fine to add extra rest day to fit schedule/and quite tough)
or this…

Also for both its ok to swap metcon or energy work with your preferred boxing or jumps etc

For recovery alone you will need to up your food …more clean food every day or one pig-out cheat session every 7-10