I’m about 9 months out from a pretty severe should injury, and this is my second 12 week cycle since getting back into the gym. I’ll run 3 sets of 12 for the first 6 weeks, and then 4 sets of 10 for the second 6 weeks on isolation and accessory lifts. For the compound lifts I take more of a classical power lifting approach working up to 85-95% of ORM at each session. I super set obvious pairings, take 30-60 sec rests, and I’m usually in and out of the gym in about an hour. The program seems fairly intense, but I haven’t been having any issues related to overtraining. I do have Addison’s disease, so maybe not producing any cortisol is for once an advantage.
Push A:
Cable Crossover
Overhead Triceps Ext. (Easy curl bar)
Side Raise (cable)
Dumbbell Bench
OHP
Triceps Push Down (bar, overload/cheat)
Chest Pull Over
Front Raise (cable)
Face Crushers (dumbbell)
Knelling landmine Press
Face Pull & I Raise
Push B:
One arm high cable crossover (full extension, to full contraction at the opposing hip)
Overhead Triceps Ext. (cable, rope)
Side Raise (dumbbell)
Incline Dumbbell Press
Overhead Press
Dips (triceps)
Low Cable Fly
Front Raise (dumbbell)
Triceps Kick Back (cable)
Kneeling Landmine Press
Face Pull & I Raise
Pull A:
Pullups
Rear delt raise (cable)
Dumbbel curl
Weighted back extension
Strict barbell row
Reverse curl standing
Straight arm overhead plate raise
Seated row
Drag curl
Body weight inverted row
Pull B:
Pullups
Rear delt raise (dumbbell)
Hammer curl
Wide grip pull down
Straight arm overhead plate raise
Reverse curl (seated)
Tripod row
Spider curl
Above the knee rack pull
Standing 1 arm cable row
Mercy 30s
Legs:
Low bar squat
Standing calf raise
Goblet squat
Seated calf raise/tibia curl
Glute bridge
Isolation calf extension
Above the knee rack pull
Abs:
6 days a week, pull 5 exercises from my list, go for an intense 7 minutes
Cardio:
30 mins on the elliptical every morning (fasted), this is pretty much just how I wake up
Run/Hike/Mountain bike a few times a week.