Jab My New Program

Bigger Stronger Leaner Competitive Bodybuilding
1

I altered a ‘Boxing’ workout and added bodyweight every other workout. What im focusing on is both strength and endurance…this is not a bodybuilding program.
I am going to be using 4x6 because of this. Im going to enter the military this summer so the MAX in certain workouts is for this endurance purpose. None of these go to failure though, I will stop about 1 or 2 reps short of failure.

Im going to increase the intensity over time also. Ill start about 80% RM, then will increase by about 3 or 4% weekly.

Pull-ups consist of palm facing out.
Chin-ups consist of palm facing in.

To start out with the pistols I will be using the doorway for support as I cannot do a full one yet. I figure ill jump right in since the doorway will help shape my form.

Rests will basically consist of about 60 to 70 seconds for most exercises. The max bodyweight exercises will go longer because of their length.

Please throw a few jabs and suggestions at it. Thank you.

Day 1:
Hang Clean - 3x3
Military Press - 64x6
Chin Ups - 2xMAX
Rows - 4x6
Shrug - 4x6
Lateral Raise - 4x6

Day 3:
Chin Ups - MAX
Pistols - 2xMAX
Pull ups - MAX
Hindu Squat - MAX
Push-ups(Can vary style for each…Close, Wide, Etc.) - 3xMAX
Sit Ups(Can vary also…Jackknife, V-ups, etc.) - 3xMAX

Day 5:
Hang Snatch - 3x3
Close Grip Bench - 4x6
Dumbell Fly - 4x6
Dumbell Curl - 4x6
Tricep Pressdown - 4x6
Decline Sit-up - 4x6 Weighted/Max otherwise

Day 7:
Chin Ups - MAX
Pistols - 2xMAX
Pull ups - MAX
Hindu Squat - MAX
Push-ups(Can vary style for each…Close, Wide, Etc.) - 3xMAX
Sit Ups(Can vary also…Jackknife, V-ups, etc.) - 3xMAX

Day 9:
Bench - 5x3
Deadlift - 3x3
Barbell Curl - 4x6
Incline Dumbell Press - 4x6
Wrist Curl - 4x6

Day 11:
Chin Ups - MAX
Pistols - 2xMAX
Pull ups - MAX
Hindu Squat - MAX
Push-ups(Can vary style for each…Close, Wide, Etc.) - 3xMAX
Sit Ups(Can vary also…Jackknife, V-ups, etc.) - 3xMAX

Day 13:
Squat - 5x3
Stiff Leg Deadlift - 3x3
Skull Crusher - 4x6
Reverse Preacher Curl - 4x6
Hanging Leg Raise - 4x6
Oblique Twist - 4x6

2

Oh, forgot rests. Will be about 60-70 seconds. Im gonna go a bit longer on the max pushups though.

3

If you’re going to have that much volume, I would cut out all iso movements, as well as ab movements. CW said something like “as long as you have full body movements, your abs will get enough stimulation” or something like that.

You could always just follow a program from here, and make everything much simpler, effecient, and probably see much better results. Just my two cents.

4

That doesn’t look bad. Are you going to be running? My only suggestion is to be careful not to overtrain if you run a lot.

As far as cutting out the ab work, I disagree. You’re going to be entering the military where abdominal endurance is measured so you want to keep that, if only to keep your PFT score high.

5

Oh, and as far as the volume, just monitor how you feel and make sure you’re not overtraining. If you start to feel like shit, definitely take out the isolation movements before anything else. They will make you look better but won’t be that beneficial as far as function, IMO.

6

You can survive without the direct arm work

7

On first look she’s not bad. But it does seem that you have a lot of upper body work.

Chuck in another leg day somewhere.

And it’s a lot of volume, but if you’re logging your workouts you’ll be able to see if you’re increasing or decreasing and then you can adjust accordingly.