Summer Training Plan
Since the time of writing this article my summer training plan has changed many times. So, instead of only telling you what I am doing now to train, I will give you ALL my previous training regiments. This will include:
The Original Summer Plan - Outdoor Calisthenics
Hardcore Bodybuilding Training (not for everyone)
Holistic Bodybuilding Training
What I’m Doing Now
The Original Summer Plan
The Original Plan for the summer was not to step foot in a gym and exercise outdoors. There is nothing better than blood sweeping through your vessels while sunrays adorn your skin, barefoot united with the terrain and your crew. You can get sun, ground, and hang out with friends all at once. THE LIFESTYLE BASICS.
Equipment (Optional): Olympic Rings, Resistance Bands
You should fail within the given rep ranges. Change the amount of rest you take to achieve this. For example, I can do > 20 push-ups. I will do the first set to failure and then rest accordingly so that I will fail within the given rep range for the next set. Focus on the form and be very strict. Progressions will be provided below the workout.
The following I did 3 times a week. when I do this with friends it takes a long time because we talk for most of the workout. Splitting up the upper and lower days can make this more doable/enjoyable.
Extreme Bodybuilding Training
This is a very intensive regiment. It is the best for putting on size and muscle. Your nutrition, lifestyle, and REST need to be dialed in. I have split this up into beginner and advanced. If your goal is to purely add some size to your frame this is the program to follow. There are some optional exercises you can do depending on the time you have at the gym. The leg day may not be “optimal” but it is hard as fuck and will fry your brain. It is a classic 20-rep breathing squat done in the golden era. This is not for the faint of heart.
Holistic Bodybuilding 3 Days a Week
I have been crafting this 3-Day-a-Week Program. I may do it when I go back to university.
Benefits of 3 Days a Week:
Easier to manage within the week
The muscles are worked more throughout the week/month
The muscles & CNS are able to recover versus just muscles w/ body split training
Three days stimulate the body just enough without taxing you too much & causing burnout
My philosophy on training is constantly changing if you would like me to write an article on physical and mental interplay and life goals let me know.
Current Training Regiment
My current training regimen is training boxing and BJJ around 3-4 times a week depending on my work schedule. If I cannot make it to the gym, I do the upper body portion of the solar calisthenic program. I usually only do the upper body portion because I bike to and from my work. My goals have changed over the years, I am 200 pounds at ~13% Body Fat, and putting on size isn’t a priority for me. I have shifted away from building my body into athletic endeavors.
