Clay's Test Routine

This is a novice workout that is me trying to build something that is quick, cheap, and all-inclusive, building strength, muscle, explosiveness, and maybe a little muscular endurance.

I want this to be a test to see what you all think of a program like this giving feedback for me and anyone else who might try this workout. If you have good advice, please respond to this workout with recommendations.

I have tried to create a balanced workout that only uses kettlebells, a bench, and a pull-up bar that includes my favorite exercises for each muscle group. I've tried to make it as functional as possible, adding predominantly real-world compound movements that cover most all ranges of motion, including lots of rotational moves.

In the plan, all exercises use either kettlebells, a bench, and a pull-up bar. Most exercises are single arm variants where one set is 10 reps per arm. For example, the kettlebell clean and press is 3x10 but would translate to 3x10 per arm. 

I also do active rest where I walk around 30-40 yards in between each set of each exercise to keep my heart rate elevated. This helps create an endurance element to the workout. 

There is also plenty of room to throw in cardio days whenever time permits.

Each exercise should be progressively overloaded to match your strength level.

Again, I want to make this as efficient as a training protocol as possible, so if there are any recommendations, I'd love to hear them.

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Week 1

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Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Kettlebell Swing

Single Arm Farmer Carry

Kettlebell Clean and Press

Dumbbell Row

Incline Bench Press (Dumbbell)

Goblet Squat

Dumbbell Bench Pullover

Russian Twist (Dumbbell)

Bent Over Row (Kettlebell)

Bulgarian Split Squat (Dumbbell)

Kettlebell Halo

Hanging Leg Raise

Pull-Up (Bodyweight)

Single Leg Deadlift

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