Originally Posted by kitarpyar
Basic structure -
SUNDAY OHP (M) Cleans (H) Rows (M) Squat (H) Bench (H)
TUESDAY OHP Cleans Rows Squat Bench fun lifts / iso
all lifts are light weights high reps
THURSDAY OHP (H) Cleans (H) Squat (M) Bench (M) Deadlift (H)
M = Medium intensity (volume work)
H = High intensity (low reps, heavy weight)
Cardio will be done Mon, Wed and Fri in form of taekwondo.
Saturday is complete rest.
Plan looking good. But you need some good stamina and strength to perform all the lifts with progression (either in wts. / reps) on almost every alternate days. I'm very sure you will pull it off. Keep up the great work Pratik ...