1 week in and I feel dead

[daemon]

Does this program sound like its too much? Or am I being a wimp?

Day 1: Upper Body Strength (Monday)

1. Bench Press: 4 sets x 6-8 reps at 75-80% 1RM (Rest: 2-3 minutes)
2. Bent-over Rows: 4 sets x 6-8 reps at 70-75% 1RM (Rest: 2-3 minutes)
3. Overhead press 3 sets x 8-10 reps at 70-75% 1RM (Rest: 1-2 minutes)
4. Pull-ups or Lat Pulldowns: 3 sets x 8-10 reps (bodyweight or with appropriate weight) (Rest: 1-2 minutes)
5. Dumbbell Bicep Curls: 3 sets x 10-12 reps (Rest: 1-2 minutes)
6. Tricep Dips or Skull Crushers: 3 sets x 10-12 reps (Rest: 1-2 minutes)

Conditioning:
- HIIT Circuit:
- Burpees: 3 sets x 10 reps
- Kettlebell Swings: 3 sets x 15 reps
- Rest: 1 minute between sets

Day 2: Lower Body Strength (Wednesday)

1. Squats: 4 sets x 6-8 reps at 75-80% 1RM (Rest: 2-3 minutes)
2. Deadlifts: 4 sets x 6-8 reps at 75-80% 1RM (Rest: 2-3 minutes)
3. Romanian Deadlifts: 3 sets x 8-10 reps at 70-75% 1RM (Rest: 1-2 minutes)
4. Lunges: 3 sets x 10-12 reps per leg (Rest: 1-2 minutes)
5. Calf Raises: 3 sets x 12-15 reps (Rest: 1-2 minutes)

Conditioning:
- Interval Sprints: 8 sets x 30 seconds sprint, 60 seconds rest

Day 3: Active Recovery or Rest (Thursday)

**Day 4: Full Body Strength

Updated Full Body Strength Day:

1. Clean and Jerk: 4 sets x 6-8 reps at 75-80% 1RM
2. Renegade Rows: 4 sets x 8-10 reps per arm
3. Kettlebell Swings: 3 sets x 15 reps
4. Turkish Get-ups: 3 sets x 5 reps per side.
5. Medicine Ball Slams: 3 sets x 15 reps.
6. Farmers Walk: 3 sets x 50 feet

Conditioning:
- HIIT Circuit:
- Burpees: 3 sets x 10 reps
- Box Jumps: 3 sets x 10 reps
- Rest: 1 minute between

Day 5: Hypertrophy Upper Body (Saturday)

1. Incline Bench Press: 4 sets x 8-10 reps at 65-70% 1RM (Rest: 1-2 minutes)
2. Cable Rows: 4 sets x 8-10 reps at 65-70% 1RM (Rest: 1-2 minutes)
3. Side raises: 3 sets x 10-12 reps at 60-65% 1RM (Rest: 1-2 minutes)
4. Face Pulls: 3 sets x 10-12 reps (Rest: 1-2 minutes)
5. Hammer Curls: 3 sets x 10-12 reps (Rest: 1-2 minutes)
6. Tricep Kickbacks: 3 sets x 10-12 republic (Rest: 1-2 minutes)

Conditioning:
- Circuit Training:
- Mountain Climbers: 3 sets x 20 reps
- Shuttle Runs: 3 sets x 30 seconds
- Rest: 1 minute between sets

Day 6: Hypertrophy Lower Body (Sunday)

1. Goblet Squats: 4 sets x 8-10 reps (Rest: 1-2 minutes)
2. Romanian Deadlifts: 4 sets x 8-10 reps (Rest: 1-2 minutes)
3. Bulgarian Split Squats: 3 sets x 10-12 reps per leg (Rest: 1-2 minutes)
4. Walking Lunges: 3 sets x 10-12 reps per leg (Rest: 1-2 minutes)
5. Calf Raises: 4 sets x 12-15 reps (Rest: 1-2 minutes)

Conditioning:
- HIIT Circuit:
- Box Jumps: 3 sets x 10 reps
- Mountain Climbers: 3 sets x 20 reps
- Rest: 1 minute between sets

**Day 7: Rest (or Active Recovery

 

[davidkampisch]

@daemon Who’s gonna carry the boats?