Right now I'm doing the 531 boring but big 3 month challenge, I have always enjoyed wendlers routines I find they work for my goals and don't beat the crap out of me too much
Day 1
Military press 531 sets and reps
Bench press 5x10 @ 50% of 1rm
5x10 chinups or lat pulldowns (depending how my elbows feel)
Lateral raise
Tricep extension
Hammer curls
3x10 as a triset.
Day 2
Deadlifts 531 sets and reps
Squat 5x10 @50%
Hanging leg raises 5x10
Day 3
Bench 531 sets and reps
Military press 5x10 @50%
Dumbell rows 5x10
Face pulls
Tricep extension with cables
Db bicep curls
3x10 triset
Day 4
Squat 531 sets and reps
Deadlifts 5x10 @ 50% (really taps into your mental toughness)
Ab wheel rollouts or kneeling cable crunches 5x10
After each workout I usually do 4 500m sprints on the concept 2 or battle ropes 5-10x 30seconds
Day 1
Military press 531 sets and reps
Bench press 5x10 @ 50% of 1rm
5x10 chinups or lat pulldowns (depending how my elbows feel)
Lateral raise
Tricep extension
Hammer curls
3x10 as a triset.
Day 2
Deadlifts 531 sets and reps
Squat 5x10 @50%
Hanging leg raises 5x10
Day 3
Bench 531 sets and reps
Military press 5x10 @50%
Dumbell rows 5x10
Face pulls
Tricep extension with cables
Db bicep curls
3x10 triset
Day 4
Squat 531 sets and reps
Deadlifts 5x10 @ 50% (really taps into your mental toughness)
Ab wheel rollouts or kneeling cable crunches 5x10
After each workout I usually do 4 500m sprints on the concept 2 or battle ropes 5-10x 30seconds