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Depends on the day and general state of my recovery, I’ve been in the gym for many years and can tell how recovered I am (or not) simply via a warmup set on bench press or a set of 30 pushups, same thing with leg recovery simply by doing bodyweight squat warmups, etc.
For something like what I’m planning if I have a day that I devote to primarily bodyweight exercises it might look like this: 1 round would be: 25-50 pushups, then 2 minutes moderate recovery elliptical, then 20-35 bodyweight squats, then 2 minutes elliptical, then 2 or 3 sets of abs stuff, then 2 minutes elliptical, then some form of high rep dumbbell rows/pullups/etc, 2 minutes elliptical. All that would be 1 round and is whole body. Repeat rounds as long as I want, usually 5 to 8 rounds. A day like that could also substitute rowing machine for elliptical, or walking dumbbell lunges or Bulgarian splits in place of bodyweight squats, substitute Hindu pushups for standardor maybe do both, etc. Lots of ways to get a whole body mostly bodyweight workout. If I were to complete 5 rounds of that I would have in the neighborhood of 100-200 pushups, 100-150 squats, 10+ sets of ab work, a bunch of back/lat related movements, and about 10+ minutes of just recovery oriented elliptical. A day like that I would typically also finish off with another 10 minutes moderate elliptical or rowing machine. An exercise day like this could be done 2 or 3 times per week just depending on what else I want the week to encompass and the overall workload of the particular dayts. If I want the rest of the week to be mostly weights, maybe I only do this once per week.
Weights days would typically be divided into upper body, lower body, back. Depending on overall state of recovery and what else Ive done during the week I could have 2 or 3 days devoted to weights. Typical chest day might consist of flat barbell sets 135 to 270, I don’t go for max ever really anymore due to a wonky left shoulder. Then also sets of incline dumbbells at 2 different inclines and dumbbell flys, some lat/chest pullovers, etc. On chest heavy days as a rule I’ll also do a few sets high rep face pulls with an exercise band to help keep the rear shoulder in check so that rotator issues don’t develop (I’ve had rotator issues in years past due to unequal front/back development) and maybe some lighter weight actual rotator exercises. Lower body/leg days, depending on how the back is feeling, could still include a few sets of lighter weight barbell RDL’s, 135 to 185. And then leg extensions and curls, hip thrusts, and facedown supermans on a mat to maintain the LB (and also rehab it a bit, frankly). Squats and deads don’t work too well for me anymore but if the low back is feeling ok I still do end of the barbell in a corner front squat to shoulder press (and also end of barbell in the corner bent over rows). Depending on what else I’ve done, leg days also include sets of walking lunges with dumbbells (20 lbs per hand to 50 per hand), Bulgarian splits with dumbbells, goblet squats with a 70 lb dumbbell, etc. In years past I use to really love explosive barbell powercleans and would do sets of those 135 to 205, but now with the low back frankly it’s too risky.
Arms and shoulders are all the standard stuff. Dumbbell curls standard and hammer, EZ bar curls, tricep extension stuff, overhead barbell and dumbbell press, lateral shoulder raises, rear delt flys, etc, incline bench dumbbell rows (could be on arm days or back days, or maybe arm and back end being the same day).
Over the years I’ve done damn near everything, I was doing stuff that resembled cross fit before anybody even used that term. Some days I’ll just do HIIT on either the rower or elliptical: 1 minute balls to the wall and then 1:30 recovery speed, one after the other over and over. In younger years I was pushing 240 lbs at maybe 12 percent day to day bodyfat and my goal was “big, cut, linebacker looking guy”. Then it morphed into “that’s too damn hard to eat that much and that clean to maintain, and shit hurts, so how about muscular athletic wide receiver/decathalete looking guy instead”. Now at 51 it’s more like 225-230 and bodyfat in the teens is fine, but maybe I could clean up my diet and get muscular and lean.
In younger years I was regimented and kept a daily log. Now I mostly lift and work out intuitively based on how I’m feeling day to day.
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