Hi all. I used to do body building/power lifting a little over a year ago, but have since then joined the army. I've lost a lot of size with all the PT sessions and want to get some size/strength back. I understand I won't look the same as I was before but I do want to try.
I made a minimalist style programme, I've read books such as Tactical Barbell to gain a better understanding but I lack experience creating a routine whilst having to consider things such as unit PT.
Some exercises will be adjusted or skipped depending on what happens during unit PT and if my body will have enough time to recover properly for the next PT session. I made it to be as flexible as possible, so any sessions I can't do I'll be able to do the next day.
Would it also be worth doing exercises on rest days such as core/grip?
Many thanks for any help/advice given.
Edit: After every session I plan to do 3x20 body weight hand release press ups.
Strength A:
Pull Ups - 4 sets max reps
Overhead Press - 4 x 5
Deadlift - 3 x 5
Dumbbell Lateral Raise - 3 x 20
Face Pulls - 3 x 20
Strength B:
Zercher Squats - 3 x 6-8
Zercher Lunges - 3 x 8 each side
Bench Press - 3-4 x 5
Pendlay Row - 4 x 5
Standing Bicep Curls - 3 x 10-12
Tricep Pushdown - 3 x 10-12
Mon - Strength A
Tues - Rest
Wed - Strength B
Thurs - Rest
Fri - Strength A
Sat - Rest
Sun - Rest
Mon - Strength B
etc