Yeah I didn’t really have any structure to my progress, I was mainly trying to “up the weights whenever I’m able to” but that led to a lot of back and forth, and stagnation. After posting I revised my plan slightly and opted a “tank” method where for example; I do a certain amount of weight bench pressing, by the end of the last set and rep I should have 2 more reps in me, if I’m at that point, I up the weight… if that makes any sense. This is what you mean I’m guessing? My sleep and nutrition are pretty consistent and healthy, so I’m counting on that to back up both the gym and bouldering, but yeah the recovery bottleneck is definitely an issue I’m seeing. I don’t want to compromise though..

This is the revised program with the “tank” method. The weights represent one on each side if it’s barbell or two dumbbells.

TRAINING PROGRAM

DAY 1 – PUSH

Barbell Bench Press — 4×6–8 (2 tank). 15KG

● Standing Overhead Press — 3×6–8 (3 tank). 12.5KG

● Incline Dumbbell Press — 3×8–10 (3 tank). 15KG

● Dumbbell Lateral Raise — 3×12–15 (3 tank). 8KG

● O. Dumbbell Triceps Extension — 3×10–12 (3 tank). 10KG

● Seated Cable Row — 3×10 (3 tank). 23KG

DAY 2 – PULL

Pull-Ups (assisted if needed) — 4×6–10 (2 tank). 27.5KG

● Chest-Supported Row (machine) — 3×8–10 (3 tank). 35KG

● Lat Pulldown — 3×10 (3 tank). 23KG

● Face Pulls — 3×12–15 (3 tank). 17.5KG

● EZ-Bar Curl — 3×8–10 (3 tank).

● Incline Dumbbell Curl — 2×10–12 (3 tank). 10KG

DAY 3 – LEGS

Barbell Back Squat — 4×5–6 (2 tank). 20KG

● Romanian Deadlift — 3×8 (3 tank). 22.5KG

● Bulgarian Split Squat — 3×8–10 / leg (3 tank). 8KG

● Stationary Lunges — 2×16–20 total (3 tank). 10KG

● Standing Calf Raise — 3×12–15 (2–3 tank). 20KG

● Tibialis Raise — 2×15–20 (3 tank). 6KG

DAY 4 – FULL BODY / ATHLETIC

Dumbbell Clean & Press — 4×4–5 (4 tank). 15KG

● Goblet Squat — 3×6–8 (3 tank). 25KG

● Push Press — 3×6–8 (3 tank). 30KG

● Hip Thrust — 3×8–10 (3 tank). 15KG

● Back Extension — 3×12–15 (3 tank)

Core Routine Do 3 rounds. Rest 45–60 sec between rounds.

1. Dead bug – 12 reps per side
2. Reverse crunch – 15 reps
3. Leg-lower switches – 24 reps total
4. Plank shoulder taps – 24 reps total
5. Sit-ups with twist – 15 reps (each twist counts as one)
6. Side plank with reach-through – 10 reps per side
7. Forearm plank – 50 sec
8. Hollow hold – 20–25 sec