My current fitness plan takes me through 1 January. It's very leg and core intensive. I've been wondering what I'd like to do next and I think the answer is to take 12 weeks to pack on a little more muscle and develop more overall strength. I'd also like to focus on cardio endurance a bit.
Time period:
12 weeks (2 January through 24 March)
Goals:
Gain 3-5 pounds of muscle
Squat 385 pounds 1 rep max
Improve run time to an 8 minute mile (currently about 9:20)
Plan:
Lift weights three days per week. Run at least twice per week. Continue to stretch and practice yoga.
Monday - Rest, light stretching
Tuesday - Weights
Wednesday - HIIT sprints + core workout
Thursday - Yoga
Friday - Weights
Saturday - HIIT sprints + core workout + punching bag (optional)
Sunday - Weights
Weight routine: Full body drills. Squat, deadlift, calf press, bench press, dips, overhead press, shrugs, cable row, lat pulldown. On Tuesday, start with bench press. On Friday, start with shrugs. On Sunday, start with legs. Keep it balanced.
HIIT sprints: Start off with a warmup and then a 10 minute run. Rest, then sprint 1 minute / walk 2 minutes for 20 - 30 minutes.
Core workout: Incline sit ups, cable pulldowns, side bends. 3-4 sets of 10-20 reps.
Punching bag: 12 rounds at 3 minutes on / 1 minute rest. This is a good endurance workout that I work in for fun.
Diet plan: 3,000 calories per day, 200 grams of protein.
Yeah, I keep a detailed fitness plan. I know, I'm a freak, I admit it. I'm pretty confident that 12 weeks of full body drills will turn some of those calories into muscle. I've done them before and they are my favorite way to gain overall strength. I'm not as confident about improving my run time this way, but I'll work towards improvement and see if that brings any success.
I totally welcome comments and criticism.
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