If you're wondering about the success rates of it so far, I can't give you a good answer because I've been doing it for a little over a year and it's not like i'm damn shredded now or anything. But it's managed to help me increase my metabolism by loads such that I can do very little cardio and gorge(as seen on my insta) and maintain my size, thanks to weight training. It's just a guideline, add and leave out exercises to your suiting. Cheers!
Just a little legend,
No. of sets x no. of reps
E.g. 5 x 5
5 x 5 barbell back squat(plus 1 warm up set) I suggest y'all push yourselves for this one since it's only 5 reps per set, go for a heavy weight
5 x 5 conventional deadlift
3 x 25 weighted lunges(you can either hold dumbbells/plates or place a barbell on your back like how you would do for a squat)
1 x 25 lunges(without any weight and do it straight after your last set of weighted lunges)
And that's it for leg day! It seems short but trust me it will kill you if you go hard. You can add in some abs at the end but I don't do that.
Back and shoulders:
4 x 5 conventional deadlift (optional, because this routine is pretty packed so if I did legs a day before I'll omit this exercise)
4 x 8-12 Shoulder press
4 x 8-12 T-bar row
4 x 8-12 upright cable row and cable front raises, SUPERSET(which means you do each set of exercises back to back with no rest in between)
4 x 8-12 seated cable row
4 x 8-12 lateral raises
4 x 8-12 lat pulldown
Arms and chest day:(nowadays I don't train arms because I'm really pressed for time, and usually when you do back, it really works your biceps, and when you do shoulders it works your triceps. As for chest.. I don't really like to train it haha)
4 x 8-10 flat bench press
4 x 8-12 cable crossovers
4 x 8-10 close grip bench press/skull crushers
4 x 8-12 EZ-bar curls/dumbbell curls
4 x 8-12 cable tricep pressdown
4 x 8-12 hammer curls
4 x 8-10 cable tricep extention(with rope attachment)
Now that we've cleared strength training, for cardio I'll usually try to squeeze in one session a week, usually before leg day because after leg day I really don't wanna move...
I do high intensity interval training(HIIT) and I usually do a tabata style workout from fitnessblender on YouTube! Basically it changes every week, I'll usually search for one that is 20-22min long max, because I 've read in most places that that's the optimum length. Also, if you keep increasing the duration of it, your body's gonna get used to it and it won't be so effective so you should start at 15 and slowly(VERY) move up to 20.
Alternatively, you can do sprints, but I prefer something I can do my room so HIIT is always my option.
When time allows me, I'll go for yoga once a week to just take my mind off all the things I have to do, and just devote an hour and a half to practice.
So yeah guys, here you go. You don't have to do everything at once, just start slow :) including exercise in your life doesn't have to take a whole lot of time, as you can see. To all of you who tell yourself you'll only follow the cardio part of my routine cause that's how you'll burn fat, I urge y'all to do some research on the benefits of weight lifting for losing fat in the long run. Cardio may help you lose fat fast but weights will help keep the fat off! Sure at first you may appear a little bigger because muscles are growing underneath your fat but you'll soon shed those fats off, and ultimately, it's a strong and functional body we're looking for, not a 'skinny-fat' one.