Some of my clients decry the complexity of fitness programming these days. Well, here's a program that couldn't get any more simple: one lift per day.
Yep, that's it. It's a 6-day split of only multi-joint lifts (of course!). You should make sure you get one upper body push, one upper body pull, a lower-body hip-dominant move, a lower body quad-dominant move, and a vertical push. You could also substitute an Olympic lift on occasion.
Perform 8-10 sets of 8-10 reps with a 120-180 second rest interval and a 3-0-1-0 tempo for hypertrophy.
For strength, aim for 10-12 sets of 3-5 reps. Use a 4-0-X-0 tempo.
Here's an example:
Monday: Front squat (quad dom)
Tuesday: Wide grip pronated pull-up (upper body pull)
Wednesday: Military Press (upper body push)
Thursday: Snatch grip dead lift (hip dom)
Friday: Dumbbell chest-supported row (upper body pull)
Saturday: Close-grip Bench Press (upper body push)
See? Easy, peasy. Do the program for 6-8 weeks and let me know how you do.
No comments:
Post a Comment