Hi - first of all big fan of BBM and have been for many years - thank you very much for the podcast episodes in particular!
Onto the topic, I have built my own weekly training routine up based around my work schedule (I WFH) and my other life stuff, and it has resulted in the below. I am neurodivergent and working in a strict & set routine makes it so much easier for me to adhere to long term. My main question is if there is anything glaringly missing or “wrong” with this routine?
It is based on just what I enjoy doing and find motivating, my core goal is definitely health / lifespan.
I will take any hypertrophy & strength gains if they occur, but they are not very important to me to be honest.
The strength training doesn’t have planned reps or sets, I vary it around based on what i feel like doing that day!
Generally it ranges between 3-10 reps and I stay below RPE 9.0 nearly all of the time.
Monday:
- Deadlift ~40 mins, 5-6 working sets
- Spin bike ~75 mins, zone 2/3 Tuesday:
- Shoulder press ~ 35 mins, 6-7 working sets
- Spin bike ~75 mins, zone 2/3
Wednesday:
- Pre boxing run ~40 mins, zone 3/4
- Boxing bag/pad work 30 mins, zone 4 (never hard sparring/competing, occasionally light sparring)
- Post boxing bodyweight workout, zone 4/5 Thursday:
- Bench press, ~40 mins, 7-8 working sets
- Spin bike, ~75 mins, zone 2/3 Friday:
- Shoulder press, ~ 35 mins, 6-7 working sets
- Run, ~30 mins, zone 2/3
- Spin bike, ~75 mins, zone 2/3 Saturday:
- Rest day, just walking (~8000 steps) Sunday:
- Bench press, ~40 mins, 7-8 working sets
- Run, ~30 mins, zone 2/3
Bio stuff:
27
white
male
170cm
180lbs (slowly losing weight, need to keep doing this)
waist circumference ~37 inches
RHR ~57
BP 124/71 mm Hg
Total Cholesterol 4.91 mmol/L
Triglycerides 1.6 mmol/L
HDL Cholesterol 1.4 mmol/L
HbA1c 35 mmol/mol
1RMs:
Deadlift 100kg
Bench press 80kg
Shoulder press 50kg
Squat - idk, I stopped squatting because I never enjoyed it