Note: I would recommend doing this workout for 4-6 weeks starting at weights that you can comfortably do sets of 5×5 at, bumping up by 5 lbs each week

Recently, I’ve been running a more consistent strength cycle in tandem with the bodypart split hypertrophy work and metcons and it seems to be working fairly well so I thought I’d share. Do Joe DeFranco’s Limber 11 as a warmup before each workout. Rest 30-90 seconds between rounds of each metcon, all reps should be perfect form, unbroken.

Monday- Legs/Shoulders/Traps/Abs Strength + Conditioning

Squat 5 x 5*

Overhead Press 5 x 5*

Metcon (5 rounds – 8 thrusters, 20 sit-ups, 20 KB swings) OR (5 rounds- 8 C&J, 20 sit-ups, 10 box jumps) OR (5 rounds- 8 hang cleans, 20 sit-ups, 10 dbell push press, 10 box jumps)

Core Work- 3 x 60 second plank holds (or any other ground based ab work)

Tuesday- Chest/Back/Biceps/Triceps Speed + Hypertrophy

Speed work: 8 minutes EMOM Bench Press x 3 w/ 50-60% 1RM (very explosive reps)

Superset 1- Dumbbell bench press, Lat pulldowns- 4 sets, 8-12 reps

Superset 2- Dumbbell chest fly, Two handed dumbbell bent over row- 4 sets, 12-15 reps

Superset 3- Standing barbell curl, Lying triceps extension- 3 sets, 8-12 reps

Superset 4- Concentration curl, Triceps Pulldown- 3 sets, 12-15 reps

Wednesday- Recovery (moderate cardio + yoga+ foam rolling)

Thursday- Legs/Shoulders/Traps/Abs Speed + Hypertrophy

Speed Work: 8 minutes EMOM Squats x 3 w/ 50-60% 1RM (Very explosive reps, can also sub box jumps, box squats)

Reverse lunges- 3 sets, 8-12 reps (can also sub barbell step-ups)

Romanian deadlift- 3 sets, 8-12 reps

Dumbbell military press- 4 sets, 8-12 reps

Reverse flye- 4 sets, 12-15 reps

Upright row- 4 sets, 8-12 reps

Ab circuit- (weighted sit-ups, hanging leg raises, ab rollers, dumbbell side bends)- 8-12 reps of each

Friday– Chest/Back/Biceps/Triceps Strength + Conditioning

Bench- 5×5*

Barbell Bent Over Row- 5×5*

Metcon- (5 rounds- 5 pull-ups, 10 plyo-pushups, 10 alternating dumbell curls, 8 burpees) OR (5 rounds- row 250 m, 10 burpees) OR (5 rounds- 8 pull-ups, 10 burpees)

Saturday, Sunday- Choose your own Swoleventure (Yoga, Cardio, Foam Rolling, and/or Rest)

*Increase lifts by 5 lbs every session