Originally Posted by Carl1174
Mon - H (3-4 exercises, 4-6 sets x 4-6 reps)
Tue - off
Wed - M (4-5 exercises 3-4 sets x 8-10 reps)
thur - Cardio (complexes, tyre flipping etc)
Friday -L (5-6 exercises 2-3 sets x 10-15 reps)
sat - H
sun - off
mon - M
Yeah that sound workable.
I'd go a little different and concentrate on a calender week that way you have the option of expanding. I'd have 4 different full body sessions made up. Two of them based on heavy stuff, they will be your H and M days. Two of them based on lighter dumbbell work, complexes or even superset/pre-exhaust stuff if you like (yeah, yeah I know, but it's a light day so shoot me!).
That way you start with H/L/M/L, this can then be expanded out later if you have the recovery ability to go H/L/M/M.
Some guidlines than I like to make recovery easier:
- Bench/Squat on your Heavy day. Stick to barbell lifts, even some of the useful partial lifts (partial overheads, partial curls etc).
- Strictly dumbbell and isolation work on your light day(s).
- Medium day can have more of a focus on Overhead Pressing and deadlifting. Also concentrate on tricker lifts with longer ROM, like Incline Presses, Wide grip chins.
Again, loads of ideas in my log here.