Hey christian, hey guys,
at first, thank you very much to everyone who reads this post!
For the next two years Im working for a cruise ship and therefore I need help with some programming.
I know that it is stupid to ask how to program bicep curls or how to program assistance work and this is not what I want.
I want to program the dumbbell squat/goblet squat and maybe the dumbbell bench press to make progress.
What I don´t have:
-a barbell and plates and that sucks!
What I have:
-a solid dubbell rack with dumbbels from 1-60kg
-kettlbelles from 8kg up to 36kg
-some life fitness machines and cardio equipment
What I don´t want:
-fast progress
-train 5 days a week with a bodybuilding split
-overtrain
What I want:
-progressive overload with the dumbbell squat
-improve my bodyweight movements like push-ups, chins and dips
-train 3 days a week „full body“ or 4 days with upper lower
-SLOW progress, adding weight maybe every third or fourth week
Now I need some ideas or a smart solution to make slowly and steady progress in the dumbbell squat!? I need a programm where I can progress with dummbbels and or kettlebells.
What are your thoughts on this programm for programming dumbbell or kettlebells:
5 Set Progression – Target 5 x 20 reps (100 reps per Workout)
Week 1
20, 15, 10, 5, 5 = 55 Reps
20, 20, 10, 5, 5 = 60 Reps
20, 20, 15, 5, 5 = 65 Reps
Week 2
20, 20, 20, 5, 5 = 70 Reps
20, 20, 20, 10, 5 = 75 Reps
20, 20, 20, 15, 5 = 80 Reps
Week 3
20, 20, 20, 20, 10 = 90 Reps
20, 20, 20, 20, 15 = 95 Reps
20, 20, 20, 20, 20 = 100 Reps (now increase the weight and start again)
I will start with a 16kg Kettlebell for the Goblet/Dumbbell Squat
So with this „template“ I have a progression in waves!?
Is it too much? Three days a week?
Im open for every recommendation, programming advice, another programs etc.
Thank you very much for all your help and time!!!
Helmut
