My current routine

Working out in the gym at my office. No spotters, so I decided I'll not do any classical olympic lifts. Even heavy squats feel a little risky coz of the very little space, no power rack, no proper spotters, but I'm just going at around 5kg less than what I'd do with proper spotters. I don't go to the office on weekends and I wanted to work 4 days a week so got a 2 on, 1 off, 2 on, 2 off schedule... I'm going really low on volume..



Monday




Snatch pulls (moderate weight): 1 warmup(WU) set, 2-3 gen sets, 8-10 singles or doubles

Back squat (heavy): 1 warmup set, 1 at moderate intensity, 3 workout(WO) sets (was only 1 till last week)

Behind neck press(light) 1 warmup(WU) set, 2 workout(WO) sets

Dumbbell rows (heavy) 1 WU set, 2 WO sets

Step ups / split squat (heavy) 1WU set, 2 WO sets

Calf raise (light) 2 light sets

Forearm curls (light) 2 light sets









Tuesday



Clean pulls (light weight): 1 WU set, 2-3 sets to build up intensity, 10-12 singles or doubles

Push press (heavy): 1 WU set, 3 WO sets

Weighted pullups(light): 1WU set, 1 WO set

Close grip weighted pushups (moderate): 1WU set, 1 WO set

Barbell rows (light): 2 light sets

Upright rows (moderate): 1 light set, 1 WO set









Thursday



Snatch pulls (light): 1 WU set, 2 sets to build up intensity, 10-12 singles or doubles

Back squat (heavy) 1 WU set, 1 gen set, 3 WO sets

Inclined bench (moderate): 1 WU set, 1 WO set

Dumbbell rows (light): 2 light sets

Weighted Bar dips (moderate): 1 WU set, 1 WO set

Dumbbell raise (moderate): 2 light sets

Good mornings (lightmaxx): 20kg, 30kg









Friday



Clean pulls (heavy): (same as other days)

Romanian Deadies(moderate/heavy): 3 WO sets, starting at clean pull last set weight

Military press (heavy): 1 WU set, 2 WO sets

Weighted pullups(heavy): 1 WU set, 1 WO set

Close grip bench(light): 2 light sets

Barbell rows (heavy): 1 WU set, 1 WO set
 
 
Squat, all presses in the 2-5 rep range
Rows, pullups, pushups, bar dips in the 4-7 range
Dumbbell raise and forearm curls in 6-10 range