Now that you have built up a base of cardio, cut back the cardio to 2 sessions a week. Aim for a 3 mile run twice a week. Consider trying other forms of cardio such as swimming or biking, but maintain the difficulty. It would also be worth training for a martial art at this point in time. These two days of cardio can be done on the same day as the resistance training or on separate days if you so choose. Depending on how you schedule yourself, this could mean training between 3-5 days per week.
The weight training program will follow a classic push/pull/legs format. There are 3 training sessions that you can perform in any order that you choose, but must be done on 3 non consecutive days of the week, such as AxBxCxx. This is done to provide time for your body to rest and heal, where the actual improvement is made. Videos of exercises will be included at the end.
The training will revolve around a primary movement that progresses linearly, then is switched to a similar movement when progress stalls, followed by secondary movements. The rotation of exercises will be done to keep progress moving, while keeping the trainee interested in what they are doing.
Push day:
The first movement will be a standing overhead press. After a warm up, the lift will be performed for 4 sets of 8 repetitions (4x8). All sets are done at the same weight. At the next session, add five more pounds (about 2 kg), and repeat. When you fail at completing this twice, switch from a 4x8 set/rep scheme to a 4x7 set/rep scheme and repeat. This will go as 4x8>4x7>4x6>4x5>3x5. When you fail the 3x5 twice, switch from the standing overhead press to the incline bench press and repeat. When you fail at 3x5 twice again, switch from the incline bench press to the flat bench press. When you fail at that, the cycle begins again.
Next will be a superset, where you perform a set of one exercise, then immediately perform a set of another exercise. You will perform a dumbbell press for 5 sets of 10-20 supersetted with pushups. The exact weight and reps aren’t very important, just try to improve every time. Do the push ups to failure every set. Start doing the dumbbell presses on a flat bench at the start. When you switch the main lift to the incline bench press, switch the dumbbell bench press to a dumbbell incline press. When you perform the flat bench press as a main lift, switch to an overhead dumbbell press. This is done to maintain balance of work done by the shoulders and chest.
The first day can end right there, but as you improve and feel you can do more work, start adding another super set of the end of dumbbell front raises (3x10-20) will rolling dumbbell extensions (3x10-20). This is not necessary at the start.
Tldr:
OHP/Incline bench press/Flat bench press: 4x8/4x7/4x6/4x5/3x5
Dumbbell bench press/Dumbbell incline press/Dumbbell overhead press: 5x10-20
supersetted with pushups:5xFailure
OPTIONAL: Dumbbell shoulder raises: 3x10-20
supersetted with rolling dumbbell extensions: 3x10-20
Pull Day:
The first movement will be a deadlift while standing on a 2” (about 5cm) platform. If you have 100 lb plates at your gym, that is about the right height. After a warm up, the lift will be performed for 4 sets of 8 repetitions (4x8). All sets are done at the same weight. At the next session, add five more pounds (about 2 kg), and repeat. When you fail at completing this twice, switch from a 4x8 set/rep scheme to a 4x7 set/rep scheme and repeat. This will go as 4x8>4x7>4x6>4x5>3x5, just like on the push day. When you fail the 3x5 twice, remove the platform, and do deadlifts while standing on the floor and repeat. When you fail at 3x5 twice again, elevate the weights by 2” and repeat. When you fail, the cycle repeats again.
Chalk is recommended for the hands to help maintain grip. Make sure to take care of your hands to ensure they do not rip open. Deadlifts should be performed in shoes with a flat, non compressible sole such as Chuck Taylors.
The secondary movement will be a pull up, chin up, or lat pull down. If you can not do a pull up/chin up, do lat pull downs or pull ups with a resistance band to assist you. Do these for 5 sets to failure for the pull ups, or 5 sets of 10-20 if you choose to do lat pull downs. Next, do back extensions. Some gyms have horizontal back extensions, while others have 45 degree back extensions. Both are fine. Perform 5 sets of 10-20, resistance can be added in the form of a small plate behind the head, but don’t go too heavy too quick.
The day can end there, but as you improve and feel you can do more work, start doing a dumbbell row, or a seated row with a cable. Perform these 3 sets of 10-20
tldr:
Deficit deadlift on 2” block/Deadlift/Elevated deadlift on 2” block: 4x8/4x7/4x6/4x5/3x5
Pull up/Chin up/Lat pulldown 5xFailure OR 5x10-20
Back extension 5x10-20
OPTIONAL: Dumbbell or cable row: 3x10-20
