Last week we put out a beginner program of 8, 6, 4 reps.
Here's what to do when that isn't stretching you any more.
Build up the volume like this to avoid too much soreness:
Week 1: 3 x 5
Week 2: 5 x 3
Week 3: 5 x 5
Every 6th week do a 5, 3, 2 day where you try and go heavy on the 2
h/t to Dan John for this workout format
Day 1:
A vertical press (DB/ BB shoulder press, Landmine press etc.)
A vertical pull (pull up) if you can do more than 5, do 4 sets of 5 weighted, the 5th set max reps
A split pattern like a box step down
A squat (goblet squat if you like, progress to front squat)
Day 2:
Horizontal press (some sort of bench press)
Horizontal pull (Pendlay row, Bent over row etc.)
A hinge movement (KB swing or DL)
Split pattern like a Rear Foot Elevated Split Squat
For added karma points, add in a loaded carry each session. Farmer's walk, waiter's carry, sandbag carry, slam ball carry or suitcase walk are all good options
Photo by <a href="https://buff.ly/4cKVZrU">Alexander Jawfox</a> on <a href="https://buff.ly/4cH5Z5r">Unsplash</a>
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