I would feel dishonest, unfair, and untrue if I just showed exercise after crazy exercise to you. Just throwing a bunch of exercises together with some reps and sets really doesn't make a program. Sure, you might get results for a little while just by providing a good effort. Don't worry though it won't be long till the progress plateaus and little aches and pains arise.
Yea, I sound like the glass half empty guy right? Well, maybe it is because I am so tired of people online throwing out random workout. Hey, I like variety and to tell you the truth rarely follow a very set routine. However, I do like to look at a training week and plan some goals.
Ask any successful coach that has actually made long-term progress with clients and they will tell you the same thing, planning is key. How might you make a week of training?
I personally think most people can not handle more than four days of intense training. So, here is how a week may look:
Day 1: Priority of volume with intensity. Options: Density or Ladders
This can be followed by some assistance work done in a circuit style, I personally like intervals for this part of the routine.
Day 2: Power Circuit Training. This is an opportunity for people to work in patterns of motion that they typically don't get with strict strength work. Rotational movements, different lunging patterns, crawling, are all great options within this training session. Typically this is higher repetition work but a more moderate intensity.
Day 3: Strength Focus. Why so late in the week? Generally most people need a significant time building tendon and ligament strength as well as fix muscle imbalances before they place too much emphasis on heavy lifting. Ignoring this rule usually leads to some nasty pain or injury. Lots of interesting ways to develop strength with sandbags though.
Waves: Perform a series of reps in compound movements like clean and press: 1/2/3/3/2/1 the first series is lighter than the second series building upwards.
Clusters: Perform one set with approximately 10 seconds in between till all the "mini-sets" are done. For example, Zercher squats of 5 mini-sets of 2 with 90 seconds of rest after. You can repeat this two to three more rounds.
Day 4: Pure Intervals. This time will help speed up the recovery of the strength focus routine because it will have much lighter loads. The idea is to work up to eventually 60 seconds of work but you can start as low as 15 seconds.
Above is a video of what a Day 1 might look like!