So I’m currently in an exam season, and this means that I can’t go to the gym as often as I’d like to. So I whipped a workout program that would allow me to maintain my strength gains/maintain my physique while also having time to revise and study for these exams.
The program works like this:
2-3 bodyweight sessions a week + 1 gym session. Both of these programs were made with my goals as an athlete (American Football) in mind.
You can find the bodyweight program linked here - https://drive.google.com/file/d/1Bcfytif9rL2GMyZ1DnJ88jp0bpNPQfYU/view?usp=drivesdk
The gym program follows the basic outline of the Morning Star program found in 5/3/1 Forever, albeit w a little tweaks. The TM is set at 85% as recommended hence why I make some of the choices that you can see in the program:
Here’s the gym program, aptly named:
Morning Star, Exam Edition
Warm Up: Agile 8
Jumps/Throws: 20 reps total
Main Work:
Power Cleans: Work up to TM x 3-5 reps
Squats: 5x5 @ 90%
Bench : 5x5 @ 90%
Assistance:
Push: 0-50 reps
Pull: 25-50 reps
Legs/Core: 0-50 reps
If anyone has anything to add or advice, please lmk what I can add, or take away.