I workout 3x per week and follow a ULF (Upper, Lower, Full Body) program format. I also do Yoga in a class 1x a week and 1-2x a week for 20-30mins following a YouTube Yoga Instructor.
I'm 28yrs old and have worked out since aged 16. I've run a strength program, similar to the one set out below, but it didn't include any functional movements or HITT style cardio working at a higher heart-rate.
In the past 1-2yrs I've moved slightly away from the pure weightlifting strength program, although kept the foundations for my workouts, but incorporated more kettlebell complex movements. My aim is to build strength/power, an aesthetically good body which is functional/flexible and with reasonably good cardio. Changing from just the pure weightlifting strength program to the program below means I have lost some size, but I am certainly fitter and more flexible and dynamic than before.
I've just downloaded the Power Athlete - Grindstone program, but changing my program which I feel works well for my needs and aims makes me slightly nervous.
I'd really appreciate users thoughts and honest comments on my 3 day program. What do you think? What would you change and why? Is anything being neglected or overdone/overworked?
Upper Body
Weightlifting Section
- Bench/Dumbbell Press 4x6
- Bent Over Rows 4x6
- Shoulder Press 4x6
- Weighted Pull Ups 4x6
Kettlebell / Functional Section - 3-4 rounds (30sec work / 20-30sec rest)
- Kettlebell Bicep Curl
- Kettlebell Skullcrusher / Weighted Dips (on bench)
- Battle ropes / Kettlebell Clean & Press / Kettlebell Devil Press
- Press Ups
- Kettlebell Bent Over Single Arm Rows / TRX Rows
- Ab Exercise
Lower Body
Weightlifting Section
- Squats (Heavy) 4x6
- Hamstring Curls 4x8
- Leg Extension (Heavy) 4x6
Kettlebell / Functional Section - 3-4 rounds (30sec work / 20-30sec rest)
- Kettlebell Swing
- Kettlebell Straight-legged Deadlift
- Kettlebell Goblet Squat
- Kettlebell One Legged Deadlift / Banded One Leg Kickback
Full Body
- I'll follow a DanielPT Fitness Kettlebell Workout on YouTube (e.g.
)
I'm 28yrs old and have worked out since aged 16. I've run a strength program, similar to the one set out below, but it didn't include any functional movements or HITT style cardio working at a higher heart-rate.
In the past 1-2yrs I've moved slightly away from the pure weightlifting strength program, although kept the foundations for my workouts, but incorporated more kettlebell complex movements. My aim is to build strength/power, an aesthetically good body which is functional/flexible and with reasonably good cardio. Changing from just the pure weightlifting strength program to the program below means I have lost some size, but I am certainly fitter and more flexible and dynamic than before.
I've just downloaded the Power Athlete - Grindstone program, but changing my program which I feel works well for my needs and aims makes me slightly nervous.
I'd really appreciate users thoughts and honest comments on my 3 day program. What do you think? What would you change and why? Is anything being neglected or overdone/overworked?
Upper Body
Weightlifting Section
- Bench/Dumbbell Press 4x6
- Bent Over Rows 4x6
- Shoulder Press 4x6
- Weighted Pull Ups 4x6
Kettlebell / Functional Section - 3-4 rounds (30sec work / 20-30sec rest)
- Kettlebell Bicep Curl
- Kettlebell Skullcrusher / Weighted Dips (on bench)
- Battle ropes / Kettlebell Clean & Press / Kettlebell Devil Press
- Press Ups
- Kettlebell Bent Over Single Arm Rows / TRX Rows
- Ab Exercise
Lower Body
Weightlifting Section
- Squats (Heavy) 4x6
- Hamstring Curls 4x8
- Leg Extension (Heavy) 4x6
Kettlebell / Functional Section - 3-4 rounds (30sec work / 20-30sec rest)
- Kettlebell Swing
- Kettlebell Straight-legged Deadlift
- Kettlebell Goblet Squat
- Kettlebell One Legged Deadlift / Banded One Leg Kickback
Full Body
- I'll follow a DanielPT Fitness Kettlebell Workout on YouTube (e.g.