Quote (Honestly @ Mar 23 2011 12:10pm)
well... to be honest, and as ridiculous as it may sound i would just like to get into as close a shape as i can to a pro football player. someone that can play all skill positions. qb/wr/db/lb. i say football because they are very well rounded as athletes.
basically i just want to dominate in pick up sports games.
I gotcha.
In that case, a standard 5x5 plan, with HIIT cardio PWO 4 of the 5 days (do not HIIT on legs day), as well as 2 days of intense plyos on your days off would be satisfactory. However, that leaves you no days of rest. As a result you will need more sleep every night. If this is not possible, make the 5x5 work for a 4 days week (start splitting the groups like this:)
Mon - Chest/Back/Bis +HIIT
Tues - Shoulders/Legs/Abs
Weds - Traps/Tris/Calves +HIIT
Thurs - Muscles needing additional attention +HIIT
Fri - Plyos
Sat - Plyos +HIIT
Sun - OFF