Hybrid schedule

[gonnabemassive]

How does this schedule look for producing size and strength. I've decided to include some exercise twice a week inorder to increase neurological efficiency. I will do a couple warm up sets for each exercise then do only three challenging sets between 4-6 reps.


Monday
Kickboxing

Tuesday
Submission Fighting

Wednesday
Push Press
Military Press
Box Squat
Hack Squat
Bench Press
Weighted Dips

Thursday
Conventional Deadlift
Cleans
Weighted Pullups
DB Rows
Good Mornings
Cable Crunches
Side Bends

Sunday
Conventional Deadlift
Cleans
Push Press
Box Squats
Bench Press

As you can see I divided it up into a push day, a pull day, then a day that includes the core lifts after a long rest. I have included power lifts such as bench press, and deadlifts. I also added explosive lifts (Box Squat, Cleans, and Push Press) as well as bodybuilding lifts (Weighted Dips, Weighted Pullups, DB Rows, cable crunshes, Goodmornings, Sidebends and Hack Squats). Hopefully the volume isn't too high given the low reps and sets I included.

What do you all think?

 

[gonnabemassive]

oh yeah, where should I throw in calf work, and should I include direct forearm training?

 

[performance_issues]

make sure youre doing ab work cause youre working your lower back almost everyday you lift without rest

 

[hornedfrogs07]

Calves would go on whatever day you work hamstrings, IMO.

 

[gonnabemassive]

Yeah I got cable crunches going plus submission fighting and kickboxing have me do alot of crunches and leg raises.

I plan on doing calf raises on pull days. Thanks alot for the input