Hello, sherdoggers! I've been in and around martial arts for quite some time, having done 8 years of shotokan karate and a little bit of kickboxing. I recently started doing BJJ and got back into kickboxing. With all these, I've never been in good shape all my life so I decided to keep a log here. My short-term goal being to get some good conditioning. I'm 173cm tall (around 5'6'') and weigh 83-84kg (185 lbs) Currently, this is my program: Monday: BJJ Tuesday: Jogging (building aerobic cardio for now) Wednesday: Strength training Thursday: Kickboxing Friday: BJJ Saturday: Jogging Sunday: rest. For the jogging part, it's obvious I'm doing LISS, aiming for 1 hour of running each time. Having only one day of strength training, I'll try to do a full body workout with 2 types alternating (one week deadlift, one week squats as main exercises). My current max weights used were: - squats: 90kg (198 lbs) for 2 sets of 5 reps - deadlift: 105kg for 5 reps, 120 one rep max - bench press: 60kg (132 lbs) for 2 sets of 5 For the 2 alternating workouts I'm thinking: Week 1: 5x5 squats, pull ups (or working towards them), 5x5 bench press, bulgarian split squats, TRX rows. Week 2: 5x5 deadlifts, 5x5 bench press, pull ups or TRX rows, dips. Any suggestions/advices/help are/is welcome.