I sure can as it just so happens that what I am doing right now covers all the bases you want addressed. I do two full-body strength training sessions per week with a focus on compound moves and two interval training sessions per week on an elliptical machine. I also get in at least 10,000 steps per day walking my dogs. Here is the breakdown of my current training regimen
Day 1: Sunday
Hip belt Squat 3×5+*
High Incline Dumbbell Press 3×5+*
Weighted Pull-up 3×5+*
One-arm Dumbbell Row 3×5+ each side*
Nordic Curl 3×5+*
Double Kettlebell Swing 3×15
Same weight on all three sets and on the last set I go for ten reps. If I can complete ten reps with solid technique I increase the weight by 10lbs at the next session. If not I stay at the same weight. I take three-minute breaks in between each set with the exception of the double kettlebell swings where I only take one-minute breaks.
Day 2: Monday
Interval training on an elliptical machine
Two-minute warm-up
Twelve rounds of one-minute intense effort followed by one-minute moderate effort
Two-minute cool down
Day 3: Wednesday
Barbell Deadlift 3×5+
Dumbbell Bench Press 3×5+
Weighted pull-up 3×5+
Nordic Curl 3×5+
Double Kettlebell Swing 3×15
Day 4 Thursday
Interval training on an elliptical machine
Two-minute warm-up
Twelve rounds of one minute intense effort followed by one minute moderate effort
Two-minute cool down
I have been doing this program for a few months and I am enjoying it. The requirement of having to hit ten reps on the last set in order to earn the right to move up is emblematic of the patient progression method. The stronger you get the longer you will stay with a weight and spending time with a weight instead of always being in a rush to add more weight allows for a high level of mastery before moving up. Also, there is no need to attempt to hit ten reps on the last set as soon as possible. As you get stronger you may only be able to do 3×5 with the same weight at the first session. Then at the next session, you get 3×6, followed by 3×7 thereafter, and so on until you get to ten reps. However long it takes is however long it takes and with each effort, you’re getting better. Even if you’re stuck for example at 3×7 for a few weeks straight. Eventually, you will break through and get to 8.
This program requires a high level of patience but keep in mind that increasing the weight is not the only way to increase the resistance. Each time you add a rep on the last set you’re adding resistance and progressing. Moreover, for the purpose of building muscle, the 6-12 reps range is ideal especially when the last rep in the range is executed with impeccable technique.
While the volume is pretty low, because the last set is a maximum effort, the intensity is pretty high so no need to do more than two sessions per week. If you really push it on the last set you will have no desire to train any time soon and will look forward to some rest. Three sets with the same weight builds strength as it primes the Mind-body connection and improves central nervous system facilitation. The interval training while intense serves also as a form of active recovery. I always find doing high-intensity cardio the day after the weight training session assists with mitigating soreness and facilitates recovery.
Now is this the most effective program for strength, building size, or increasing endurance? Of course not. If strength were my main focus and I wanted to for example increase my deadlift strength as quickly as possible, I would do four deadlift sessions per week and not train anywhere near to the limit. This is what I did when I worked up to an all-time best PR of 605lbs in 2020. If I wanted to build as much muscle as possible I would do a higher volume split routine training program such as 10×5 with shorter breaks. If maximizing cardio were the goal I would do 3-4 interval training sessions per week. However, right now I want a balance of everything and I am not trying to prioritize any one area at the expense of others. I want to build strength, build muscle (or at least hold on to muscle!), and make sure my cardio is on point. This program definitely gets the job done and I am enjoying it.
Give it a shot and feel free to use your own moves such as weighted dips in place of dumbbell presses or the barbell squat in place of the hip belt squat. Just focus on compound exercises and personalize them to your needs. For interval training, you could do sprints at a field or several sets of bodyweight squats or kettlebell swings. Just apply the concepts of the program and carve your own path with it. Finally, to maximize performance at every session, try taking 1-2 caps of ASTB an hour before each session. Way more effective than any pre-workout supplement on the market and won’t send your heart rate through the roof. it will just provide a nice dopamine boost so you have more focus and motivation at each workout.
