I have been training since March 2025. I only train at home because I really don't have time to go to the gym.
I am 32 at 88kg and 180cm.
In one year (probably pausing for 1 month for personal reasons in Auguat and September), I builded up fpr this.
3 times a week each time for 1,5h.
Warm-Up, Mobility and joint preparation 20-25minutes
this includes: jumbing jacks, shoulder rotation, elephant walk, biggest reach, wrist mobility, RTO 30sec 2 sets and tucked back liver 15sec 2 sets, shoulder preparation with light weight rotaion extension abduction etc.
Strength:
3 sets of 5 reps super setting Pull-Up and Dips with a weighted vest of 20kg. probably failuer in the öast set.
3 sets of inverted rows and push up of 8-10 reps with a deficit (using parallels on the ground) failure in2. and 3. Set.
Legs I do 3 sets of 10 Goblet Squat with res. band on the shins and one leg RDL 8 reps for 3 sets, both with a 40kg wright ( 20kg vest and 20kg Dumbell).
I finish with compression work for like 30sec. And then cool down with jefferson curls mostly with 10kg kettelbell.
In my third workout in the week I dont do weights at all.
I do pullups dips for 3 sets to failure (15reps, 10, 8) the 3 sets of handstand pushups and tucked front lover rows (3sets for 4 reps max with hold for couple seconds at the end), then I finish with kettelbellswings for 3 sets and some military press with 10kg.
Every 4-6 weeks I do a deload bc my joints need this and basically do nth. for a week.
In the last months I have not been seeing any progress whatsoever.
My ITBS is killing me since over a year, some knee pain laterally left. I have done tons of resraching, I train my glutes medius regularly with clam shells, bridges RDL with a band, step downs and co. I still nonetheless have chicken legs if you may call it so. If I stop training for one week I must really work hard to regain the strength in my legs.
I take creatin 5g daily, protein intake around 140g, I struggle to lose weight but I have a sweet tooth, my job isnt stress free also. My recovery is not the best I sleep at best 6h daily and I wake up at least one time in the night.
I have a L4/5 disc herniation which would be the reason for my weak glutes espec. Medius which get its innervation directly from L5. Dont have any pain since I train.
My goals are very simple, maintain strength and coordination for a healthy strong body. Skills are not a priority.
Read some books about this. Favourite one is overcoming gravity.
Do you have any suggestions or critique for my programming?
Thank you in advance!