>>23301117>>23301034An easy to follow lifting plan for when you get to Hanz’s size;
Keep up the jogging to keep you tone. I usually jog after lifting but it can be really hard on you to begin with so maybe do one in morning and one at night.
A monday/wednesday/friday schedule is super easy to keep up with. Do an alternating schedule to keep it easy. One day do legs the next do upper body.
Alternate so it would go legs M/F and upper body on W. The next week it would be legs W and upper body on M/F.
Legs:
-Deadlift 3x5 (Super low weight until you get the form perfect. I fucked myself several times when I was learning by going to heavy on DL.)
-Calf raises 3x15 (heavy/moderate weight)
-Bodyweight lunges 3x100m (Will take forever. Thats ok. It’ll build balance)
-Box jumps 3x10 (As high as comfortable. Always step down. Never jump, it’ll wear down your knees.)
-Sprints 3x100m (As fast as possible. Should feel sick for a second after the sprint. Exact opposite philosophy from the jogs.)
Upper body:
-Bench 3x5 (Dont collar the weight so that you can drop it if needed. Use light weight until you get the form down.)
-Pullup/lat pull down 3x5 (try for bodyweight)
-Strict curls 3x15 (Light enough that you can do all three sets without failure)
-Shoulder press 3x15
-Scull crushers 3x15 (Any tricep focused exercise works. They’re all the same movement just standing vs sitting vs laying)
You can add more or switch it up as you get the basics down but this’ll carry you as long as you want to do it. It won’t make you look like a greek god but it’ll give you a good, easily maintained foundation that will lead you to more advanced programs.
Goodluck and good fuckin!
