Artrecord224’s Get Strong Spring 2021 Bench/Deadlift/Military Press/Squats

Plan Details

The Artrecord224’s Get Strong Spring 2021 Bench/Deadlift/Military Press/Squats routine by artrecord is a 23 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

Approximately 4-week cycle of resistance and cardio for total body fitness. Resistance days include ... Read More

Approximately 4-week cycle of resistance and cardio for total body fitness. Resistance days include 12 minutes of cardio. Every workout takes about 30-45 minutes. Get in, get it done, and get out! This is a mixed routine of 4 days a week of resistance (with a little cardio) and 1 day a week of pure cardio. The resistance training is a semi-isolated approach, and each week the main exercise for each resistance day follows the 8/3/5/1 approach of working toward 1rm each cycle. There are some mixed cardio and core days at the end you can use in between resistance days if you want to go that route. I do a little cardio and core every resistance day after my weight work, so that’s in there as well. You can do the cardio separate or integrated. Other than the resistance work, there’s a lot of flexibility. The first week (8 reps) of training each cycle is intended to be done at light weight. This allows a recovery week after maxing out the week before in repeat cycles. I also use this week to really focus on form. On the last set of each main lift - bench, deadlift and squats - do as many reps as possible so you know when to increase weight. The 1 rep max days are setup as a single day of maxing out with no accessory work. My goal is to add 5 pounds every cycle to my 1rm. Then I start over.