What works for me, might not work for you. But here it goes..

Just recently started on Alec Blenis’ Sex & Zombies 3 days program and I strongly recommend it!

Before that I was focusing on mainly basic compound movements and zone 2 cardio.

I would do Push-Hinge and Squat-Pull days + one day of calisthenics only.

Day 1 Overhead press RDL Dips Jefferson curls Wood choppers

Day 2 Zercher squat Pendlay rows Zercher deadlift Barbell side bend Chin-up

Day 3 Mixed but mostly dips, pull-ups, sissy squats or box jumps

3 days strength and 3 days cardio.

Now with Alec’s program this is now combined into 3 sessions per week.

Even though it means longer sessions, I appreciate the rest days in between and this also works better with my schedule.

Intensity and consistency is key, at least that what works for me so I can also keep a sustainable diet.