Ideas on Training Programs at Home?

Training
1

I’m not new here, but I find every year or so I come back seeking the plethora of knowledge you all have to give about training. I’ve just a few things to state and questions.

  1. I get overloaded by ALL of the info I read about (science, nutrition, workouts, reps, sets, recovery) to the point I almost give up on it.

  2. Haven’t been the a gym since covid, I workout at work or at home. (River maintenance worker). I always have access to kettlebells, 100lb sand bags, heavy bands and a trap bar. IS THERE SUCH THING AS 1 WORKOUT PROGRAM I (or anyone) could do forever without much change and it continue to yield results?

  3. The workouts I have done the last year or so have been circuits. Think, almost crossfit like circuits. Usually always 50-100 dips, pullups, kb dl’s, and squats. 4x a week. 6’2 220lbs, could lose 25-30 lbs of fat… lumberjack kinda build, thick muscles with a gut. Like with a shirt on you can tell I workout but with my shirt off you can tell I like taco Tuesdays and appear softer.

I welcome everyones input and opinion! Even if I get roasted, I’m looking for SOME kind of plan i can follow for years to come to ultimately get lean (10-12-15% bf) and stay there. Much love!

2

You can literally do ANYTHING, and as long as it is challenging, its all good.
Your goal mostly requires you to eat right and the right amounts. You cant lose fat by just working out, unless you work out for 4 hours a day.

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3

As for eating is a lot of redmeat and eggs mostly. (Chicken, pork, greens, too) but I’m intermittent fasting for the next 3 months 16hr fast 8 hr window to eat.

4

None of this matters.
How much calories do you burn during the day, and how many you eat, is what matters. Specific calorie requirements for each day and how many do you eat every day.

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5

This article show a system of rotating through sets and reps and tempos to build size then size/strength then strength. You could get lots of variety out of the same handful of lifts. And it’s all laid out so you don’t have to constantly rack your brain to come up new stuff.

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