I have been lifting for the past three years mostly following bodybuilding style of training (5 day split working individual muscles etc) and recently got into muay thai which i now train 4x a week; have been trying to come up with a workout plan that will now focus on strength/power in order to assist with my other training (cardio/conditioning etc is covered in the muay thai sessions) was just wondering what people think?
Day 1:
Deadlift (5x5)
Military press (5x5)
Weighted pull up (5 x 8)
Barbell curl (4 x 8)
Cable row (3x10)
Day 2:
Bench press (5x5)
Bent over row (5x5)
Clean and press (3x5, 2x3,1x1)
Dumbbell incline press (3x8)
Weighted dips (3x10)
Day 3:
Squat (5x5)
Farmers walk (x3)
Sled push (x3)
Dumbbell shoulder press (4x8)
Upright barbell row (3x8)
Me: 23 years old, 5ft 10, 215lb
Day 1:
Deadlift (5x5)
Military press (5x5)
Weighted pull up (5 x 8)
Barbell curl (4 x 8)
Cable row (3x10)
Day 2:
Bench press (5x5)
Bent over row (5x5)
Clean and press (3x5, 2x3,1x1)
Dumbbell incline press (3x8)
Weighted dips (3x10)
Day 3:
Squat (5x5)
Farmers walk (x3)
Sled push (x3)
Dumbbell shoulder press (4x8)
Upright barbell row (3x8)
Me: 23 years old, 5ft 10, 215lb
