Current Training Program

Here's what my current weight training program is going to look like for the next 4-6 weeks:


1)Weighted pullups 5 sets of 3-8 reps

2a) Dumbbell bench press 4 sets of 6-10
2b) BB row 4 sets of 10-12

3a) Handstand pushups or dumbbell push presses
3b) Weighted decline situps

-Short finisher(jump rope, battle ropes, burpees, etc.)-

Lower 1:

1)Power clean or snatch 3 sets of 3-5

2)Front Squat  3 sets of 4-6

3)Deadlifts 2 sets of 6-8(once every 2 weeks)

4a) Leg press 3x10-15
4b)Single leg RDL 3x8-12

Short finisher or sled sprints

Upper 2:

Muscle up x3-5

1a) Military press 4 sets of 4-8
1b) Pullups

2a)1 arm DB row 4 sets of 6-12
2b) Feet elevated pushups 4 sets of 10-12

Lower 2:

1) Box jumps

2) Squats 3-4 sets of 4-10

3a) RDL 3 sets of 8-12
3b) Step up 3 sets of 10-12

4a) Hanging leg raise
4b) Standing calf raise

Sprints or sled sprints


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