Today I wanted to take some time to show you my current resistance training program. Keep in mind I have been strength training regularly for 30 years. My goals are to continue to improve my strength and fitness levels. At this point in my exercise career improving in performance is difficult.
I strength two days per week. I have tried combining the following program into just one day of training but found that program wiped me out. The following program takes me about 15-20 minutes per day to complete. This program balances my work and rest ratios and allows plenty of time for recovery.
Day 1 usually Wednesday
Flat Chest Press 1-3 sets of 8-15 repetitions
Pullups 1-3 sets of as many as possible (usually 15-20 reps)
Dumbbell Lateral Raises 1-3 sets of 8-10 repetitions
Dumbbell Curls, usually seated both arms at the same time 1-3 sets of 6-10 repetitions per set
Bar Dips 1-3 sets of 10-15 repetitions
Day 2 usually Friday
Leg Press or Walking Lunges 1-3 sets of 10-15 repetitions (Leg press) 6-10 reps per leg (lunges)
Back Extensions 2 sets of 10-15 repetitions per set
Standing Calf Raises 1 legged 1-3 sets of 10-15 repetitions per set
Barbell Shrugs 1-3 sets of 6-10 repetitions per set
Sometimes I add in a few sets of crunches
I usually follow the approach of completing 1 set for all exercises for 3 weeks followed by an increase in the number of sets to 2 sets for all exercises for 2-3 weeks, followed by another block of an increase in sets per exercise to 3 sets.
Basically, this looks like:
3 weeks of 1 set per exercise
2-3 weeks of 2 sets per exercise
2-3 weeks of 3 sets per exercise
Then a reduction in volume back to 1 set per exercise for 3 weeks.
None of this is set in stone and I adapt my training to how I feel but I never sacrifice training volume for intensity. Meaning that if I am working less hard per set by completing 3 sets I reduce the number of sets to 1 or 2.
This is what works for me right now and if you are not an advanced trainee you will probably be better served to perform 2-3 sets per exercise.
You may also complete this workout in one day. I have just found that I do better splitting the program in half.
There are times that I complete two total-body sessions per week following the same format and the same exercises.
Understand that I have arrived at this after years of training and experimentation. You can learn from these principles and know that more exercise is probably not the answer but rather a laser-focused approach to strength training with no wasted effort.