ok, this is going to be 3 days a week on non consecutive days, m,w,f, or t, r, sat. After a month of getting used to it and getting your numbers up we can go to a 4 day a week split, upper, lower, rest, upper, lower, rest, rest. Make sure you start out slow and keep form tight, youve got plenty of time to progress. On the squats, start with the bar to see if its going to bother the injury at all, if it doesnt progress the weight very slowly. Use a box that puts you slightly below parallel.
Day 1
dynamic warm up
Box Squat- 3 x 5 reps, 1 x 20 reps (use a weight that would allow you to hit 6 or 7 reps comfortably, obviously adjust the weight down for the 20 rep set)
Romanian Deadlift- 3x 8-10 reps
Push Press- 4 x 6-8 reps
Pull ups- 3 x max reps (once you hit 12 reps on all 3 sets add weight)
close grip bench press superset w/ standing dumbell curl 2x 10-12 reps
core- ab wheel or barbell rollouts 2 x 15 reps (if easy put knees up on a bench)
Day 2
dynamic warm up
Deadlift- 3 x 5 reps, 1 x 15 reps
Bench Press- 4 x 5 reps, 1 x max rep push ups w/ feet elevated
Rack Chins- 3 x max reps, (if you get over 12 reps on all sets, hold a plate in lap)
lateral raise superset w/ hammer curl - 2 x 10-12 reps
core- hanging straight leg raise - 2 x max reps
Day 3
dynamic warm up
Box squat - 3 x 10 reps (light, should be able to rep continuously without pausing at the top)
Push Press- 3 x 8 reps (same as box squats)
1 arm dumbell rows - 2 x 10 reps
Lying tricep extension superset w/ standing barbell reverse curl - 2 x 10-12 reps
Rack pulls w/ shrug at top - 1 x 20 reps ( set pins at slightly above knee height)
core- plank cycle (all fours down- 30 secs, one arm up - 30 secs, one leg up 30 secs) obviously do both sides so the total time will be 2:30. If the plank bothers the injury do straight leg sit ups w/ a plate on chest instead.
Be sure to stretch and cool down after each session, keep that protein intake HIGH, good luck man, KILL IT!@!
