No Bullshit Routine (Advice?)

[Advaik]

This is a no bullshit routine for strength and speed. It took my a few hours to make everything work out so that I dont overtrain any muscles and to get maximum results in particular areas. Please tell me what you think, thanks in advance.

Monday:
Declined Press
Flat Press
Inclined Press
Flat Butterfly
Flyers
Weighted Crunchs
Ab Wheel
*Flexibility Training
*HIIT

Tuesday:
Squats
Lunges
Step-Ups
Calf Raises
Wrist Rollers

Wednesday:
*Warmup
*Flexibility Training
Clap Push Ups
Speed Punchs
Broomstick Twist
Platform Jump
Quick Drop
Explosions
*HIIT

Thursday:
Upright Row
BTN Press
Deadlift
Good-Mornings
Bent-Over Rows
Shrugs
Ab Wheel

Friday:
Curls
Reverse Curls
One Arm Curls
Skullcrushers
Wrist Rollers
Wrist Curls
Reverse Wrist Curls
Calf Raises
*Flexibility Training
*Endurance

Saturday:
*Warmup
*Flexibility Training
Clap Push Ups
Speed Punchs
Broomstick Twist
Platform Jump
Quick Drop
Explosions
*HIIT


*Flexibility Training:
Hamstring Stretch
Quadricep Stretch
Hip Stretch
Groin Stretch
Calf Stretch
Back Stretch
Side Stretch
Neck Stretch
Reach Stretch

*HIIT:
Sprint/Walk (45sec:75sec) 15min

*Endurance:
Run/Jog 60min

 

[Lee]

too much volume, too many days a week, your body wont get any time to repair on that routine. max days i think would 5 days a week, somethin like taking every wednesday and saturday or sunday off.

 

[Advaik]

Saturday and Wednesday are plyometrics days, these arnt actual lifts. So wed, sat, and sun are actually nonlifting days. Sorry for the confusion

 

[Rise No One]

Holy shit that's a lot

I'd take it down a notch if I were you...that looks like overtraining

For instance: Chest day(Mon) you have:

Declined Press
Flat Press
Inclined Press
Flat Butterfly
Flyers

Are you going 3x8? If so that's 15 sets just for chest...you really need that much?

 

[Lee]

hmm, that would make more sense. plyo counts as active recovery doesnt it?

 

[Advaik]

Holy shit that's a lot

I'd take it down a notch if I were you...that looks like overtraining

For instance: Chest day(Mon) you have:

Declined Press
Flat Press
Inclined Press
Flat Butterfly
Flyers

Are you going 3x8? If so that's 15 sets just for chest...you really need that much?

Its actually 2x6 for presses and 3x6 for the others and I have been getting great results since i started that chest routine so I dont want to change it.

And I believe plyometrics are active recovery, but either way I dont think they will hurt my lifting. If anyone can prove me wrong I'd love to hear it. I really dont want to overtrain.

 

[louden_swain]

Whoa!!! That program is a one way ticket to mental and physical burnout.

 

[collegiateLifter]

i hope you have a sky high work capacity

 

[ffknight84]

thzats sorta like my off-season work im doing now. dam sports are too competitive u have to work like a madman all year round.

 

[Zander1983]

Written out like that, I can see why people are sceptical of the volume, but I think we need specifics (sets, reps etc.)....