My Workout Regime for the Second Half of 2021

The summer is coming to an end and so that means my summer workout regime has been completed. I did not have a workout partner so I decided to opt for a body building protocol which, though I did enjoy, I am glad to be returning to a strength based program.

For the next 5 months I will once again be doing the Strong Lifts 5 x 5 regime. I had great success with this last year and due to the simplicity and the fun I could think of no better workout to do. The biggest difference this year is that I will finally be incorporating cardio. Near the end of the summer I discovered a very sustainable form of HIIT which I can perform at the gym where I already lift.

The assault bike!

Gone are the days when I wondered whether I could find a field or a stretch of grass to sprint on. Sprinting has long been my favorite HIIT/fat burning exercise but because of my location I could rarely find a place to run. Now, all of that has changed since I began my journey on the assault bike. Twice a week (just like when I was sprinting) I go to the back room of my gym and for 20 minutes I force myself to power through a fairly intense workout.

Anyways, here is my regime:

Monday: 5 x 5
BB Back Squat 5 x 5
Bench Press 5 x 5
BB Row 5 x 5

Tuesday: 20 min HIIT on assault bike

Wednesday:5 x 5
BB Back Squat 5 x 5
Overhead Press 5 x 5
Deadlift 1 x 5

Thursday: 20 min HIIT on assault bike

Friday: 5 x 5
BB Back Squat 5 x 5
Bench Press 5 x 5
BB Row 5 x 5

If you have ever done the 5 x 5 regime before then you are aware of the alternating workouts. Above is what week one would look like, with week two having the Wednesday workout being performed twice instead of only once. So though every day you squat, one week has you performing two deadlifting sessions and the other bench press. The only really alteration I made is that on Fridays I have decided to swap the BB back squat for a front squat.