u/AussieBrucey

Hi team. I'm a 25-year-old male, 185cm tall, and currently weigh 82kg. I currently work full-time in a moderately physically demanding job (paramedic). I've been in the gym for 6 months now, was initially working with a PT but now trying to be a bit more autonomous with my programming.

My primary goals are to improve cardiovascular health, strength, and conditioning. The caveat with my routine is that I work a rotating 9-day roster. I've been doing a 3-day full body program for the past 6 months but I want something that's more sustainable now my training volume and subsequent cumulative fatigue is increasing.

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Day 1 (Day shift 06:45 - 19:00)
Rest

Day 2 (Day shift 06:45 - 19:00)
Rest

Day 3 (Afternoon shift 11:45 - 00:00)
3x6 Barbell back squats
3x8 Barbell bench press
3x10 Lat pulldown
3x10 Romanian Deadlift
3x8 Assisted Dip
3x10 Standing calf raise
3x10 EZ-bar preacher curls

Day 4 (Night shift 18:45 - 07:00)
Rest

Day 5 (Day off)
Recovery cardio session (Zone 2 running for 30 minutes)

Day 5 (Day off)
3x5 Sumo deadlift
3x8 Military press
3x12 Barbell row
3x12 Dumbbell bulgarian split squat
3x12 Pec deck fly
3x12 Cable crunches
3x12 Dumbbell skull crusher

Day 7 (Day off)
Rest

Day 8 (Day off)
3x10 Front squat
3x8 Dumbbell incline press
3x10 Reverse grip lat pulldown
3x12 Barbell hip thrust
3x12 Face pull
3x10 Dumbbell lateral raise
3x10 Lying leg curl

Day 9 (Day off)
Sprint Interval workout (5km)

Hi team. I'm a 25-year-old male, I'm 185cm and currently 81kg. I currently work full-time in a moderately physically demanding job (paramedic). I've been in the gym for 6 months now, was initially working with a PT but now trying to be a bit more autonomous with my programming.

My primary goals are to improve cardiovascular health, strength, and conditioning. I have shared my current training routine below. I am looking for advice on what is good and what could be improved. As per my current routine, I prefer 3 days/wk of resistance training and 2 days of cardio. Also curious whether I could trim it down to 6 movements per day without sacrificing reasonable gains. Thanks in advance. As far as markers go, my bench (40kg/10 reps) is lagging behind my deadlift (122.5kg/10 reps) and squat (70kg/10 reps) significantly.

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Monday
3x6 Barbell back squats
3x8 Barbell bench press
3x10 Lat pulldown
3x10 Romanian Deadlift
3x8 Assisted Dip
3x10 Standing calf raise
3x10 EZ-bar preacher curls

Tuesday
30min cardio (zone 2)

Wednesday
3x5 Sumo deadlift
3x8 Military press
3x12 Barbell row
3x12 Dumbbell bulgarian split squat
3x12 Pec deck fly
3x12 Cable crunches
3x12 Dumbbell skull crusher

Thursday
Sprint Interval workout (5km)

Friday
3x10 Front squat
3x8 Dumbbell incline press
3x10 Reverse grip lat pulldown
3x12 Barbell hip thrust
3x12 Face pull
3x10 Dumbbell lateral raise
3x10 Lying leg curl