By Mike Mahler
I am a big believer in simple programs that emphasize compound exercises. Far too many people make training unnecessarily complicated. Moreover, the more complicated a program, the less likely you are to stick with it. It is always better to do a few things well and to focus on the exercises that provide the greatest benefit.
With this program you are going to do three sets of five per exercise. Use the same weight on all three sets and go for a repetition max on the third set. When you can do at least seven repetitions, increase the weight by five pounds for upper body exercises and ten pounds for lower body exercises.
Here is a sample program
Monday:
A-1: Bench Press 3×5+
A-2: Weighted Pull-ups 3×5+
Do a set of A-1 and then rest for a minute before doing a set of A-2. Rest again for a minute and complete another set of A-1. Continue until you have completed three sets for each exercise.
Barbell Deadlift 3×5+ (90 second breaks between each set)
Finisher:
One-arm Kettlebell Swing 3×15 each side (45 second breaks)
Thursday
A-1: Barbell Military Press 3×5+
A-2: Barbell Bent-over Row 3×5+
Do a set of A-1 and then rest for a minute before doing a set of A-2. Rest again for a minute and complete another set of A-1. Continue until you have completed three sets for each exercise.
Barbell Back Squat 3×5+ (90 second breaks between each set)
Finisher:
One-arm Kettlebell Snatch 3×15 each side (45 second breaks)
Do metabolic conditioning on Tuesday and Friday such as circuit training with kettlebells, sledgehammer tire strikes, or hill sprints.
After four weeks on this program try doing 3×3+ in which you do three sets of three with the same weight. On the last set go for as many reps as you can. If you get five reps go up 5lbs for upper body exercises and 10lbs for lower body exercises.
What about a kettlebell version?
You can also do a similar program for kettlebells. However, since you cannot go up 5-10lbs the focus will be on doing more reps. Use the same weight on all three sets but go for ten reps on the last set. When you can complete ten reps on the last set move up to heavier kettlebells or pick harder exercises. For example do lockout KB presses instead of the standard double KB press. Another example is to go from double kb bent over rows to rows with a two second hold at the top of each rep.
Sample program
Monday:
A-1: Double KB Military Press 3×5+
A-2: Double KB Bent-over Row 3×5+
Do a set of A-1 and then rest for a minute before doing a set of A-2. Rest again for a minute and complete another set of A-1. Continue until you have completed three sets for each exercise.
B-1: Double KB Front Squat 3×5+
B-2: Double KB Swing 3×5+
Do a set of B-1 and then rest for a minute before doing a set of B-2. Rest again for a minute and complete another set of B-1. Continue until you have completed three sets for each exercise.
Thursday
A-1: Double KB Clean and Military Press 3×5+
A-2: Renegade Row 3×5+ each side
Do a set of A-1 and then rest for a minute before doing a set of A-2. Rest again for a minute and complete another set of A-1. Continue until you have completed three sets for each exercise.
B-1: Low Position Walking KB Lunges 3×5+
B-2: Double KB Snatch 3×5+
Do a set of B-1 and then rest for a minute before doing a set of B-2. Rest again for a minute and complete another set of B-1. Continue until you have completed three sets for each exercise.
Do metabolic conditioning on Tuesday and Friday such as circuit training with kettlebells, sledgehammer tire strikes, or hill sprints.
