Let's assume you read the last post and said nah chat. I don't give a shit about bus bench workouts. I just want to build work capacity, feel great, and look good doing it. Bro I've got you.
Remove the actual 'training' blocked workouts and replace with conditioning + dessert only. Increase weight or reps when it's disgustingly easy, or mid workout. Whatever. Have fun. Membuh fun? I membuh.
Conditioning - 30min circuits
Press + mace/club + quads
Pull + ab wheel + hams
Fill in whatever exercises you want. Don't repeat workouts often. Regress movements as needed. Strength isn't the goal but you will build strength. Size isn't the goal hit you will get bigger. No sets are taken to failure.
Dessert - 1 move/day to failure
Same deal as before. You can do this sick dying or dead. Don't repeat movements often, and work whatever has the most horsepower at the moment.
Examples
Tri pushdowns, tri extensions
Pelican curl, ring curl, hammer curl
Leg curl, hip flexors, calves
Rear delt raise, front plate raise
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