Here’s a routine that I have found to be really good for trainees who:
-
Love lifting and would do so every day if they could and
-
Tend to make better progress when they don’t ever lift two days in a row (many trainees and especially many 35 plus trainees)
-
Find three day a week full-body workouts lead to overtraining and less frequent full-body sessions are not enough
Day 1)
Chins
Standing Press
High Intensity Interval Training
Day 2)
Rest
Day 3)
Squats
Standing Calf Raises
Day 4
Rest
Day 5
Bench Press
Barbell Curls
HIIT
Day 6
Rest
Day 7
Deadlifts
Ab Exercise
Day 8
Rest
Day 9
Start cycle again
You can add some low intensity cardio like walking for 20-30 min. twice a week or so as you see fit. That’s it–two lifts a training day, plenty of recovery, and a focus on the money exercises. Sets and reps are up to you but 10x3 works well here for the big lifts (squat, dead, bench, press, chin) while 3x8-12 works well for curls, calves, and abs.