This is my routine for the new year. Feel free to comment etc if you see anything horrible On each of the main lifting days i have one major compound exercise which are, in my eyes, the key exercises (marked with a 'K'). These are followed by supplementary exercises which have various aims. Ive tried to keep things very simple. Monday Deadlift (K) Farmers Walks Bar hangs Wednesday Front press (K) Cleans Dips Friday Squats (K) Chins Bicep Curls Sunday is the day where i do something different. Partly for fun and party to put the gains to practice in a different and, usually, whole body lift. Each Sunday of the month i will vary the lift i do. 1st Sunday Clean and Press / Clean and Jerk 2nd Sunday Overhead Squats 3rd Sunday One clean and press or snatches with either BB or DB's 4th Sunday Funky Lifting e.g Sandbag training, the Bear, log lifting or car pushing Cardio work goes as follows Monday- Climbing Tuesday- Sprint intervals Wednesday- Bagwork Thursday- Hill Sprints Friday- Climbing Sunday- Bagwork i have saturdays off completely.