hi, I think this is the proper forum for this post…
Anyway, ive been exercising in some form or another with weights for about 3 years now… But recently in the past 3-4 months I haven’t really trained at all. I own an olympic bar/bench, pull up bar, some kettleballs, and medicine balls. Can anyone recommend a decent program that will increase strength primarily for the entire body (using only the mentioned equipment - im stuck with only this due to military reasons) olympic lifts aren’t a problem and I rather prefer them, but whatever is best. Thanks alot for any help.
[quote]Dosage wrote:
hi, I think this is the proper forum for this post…
Anyway, ive been exercising in some form or another with weights for about 3 years now… But recently in the past 3-4 months I haven’t really trained at all. I own an olympic bar/bench, pull up bar, some kettleballs, and medicine balls. Can anyone recommend a decent program that will increase strength primarily for the entire body (using only the mentioned equipment - im stuck with only this due to military reasons) olympic lifts aren’t a problem and I rather prefer them, but whatever is best. Thanks alot for any help.[/quote]
sounds like you got all you need to do most of the compound lifts except squats.
any program on this site i think can be used with the equipment you have. with some modification.
oh… the bench has a sort of squat rack on it. Any specific programs I should be looking at, once again that target the whole body. I would create my own mix-match program for the equipment I have but I don’t know if that would necessarily be best. I don’t care about gaining 300 lbs. of mass in 2 days, just solid, gradual, consistent strength gains. Thanks again.
Progam recommendation depends a great deal on what your stress levels are, nutrition, and how much sleep you are getting. That said, a general program for building strength is:
Monday
A-1 Military Press 5x3
A-2: Weighted Pull-up 5x3
Do the above back to back. one set of A-1, 90 second break, one set of A-2, 90 second break and so forth untill all sets are done.
Wait two minutes and do
Barbell Deadlift 6x3 (2-3 minute break in between each set)
Kettlebell Swing 2x10
Thursday
Thursday
A-1 Floor Press 5x3
A-2: Bent Over Row 5x3
Do the above back to back. one set of A-1, 90 second break, one set of A-2, 90 second break and so forth untill all sets are done.
Wait two minutes and do
Barbell Squat 6x3 (2-3 minute break in between each set)
Kettlebell Snatch 2x10 l,r (left and right)
Tuesday
Power Clean and push press 5x1
KEttlebell Turkish get-up 3x3 l,r