Ok, as promised - WEEK 1 - FULL BODY ENDURANCE

Do it; don't do it; I don't care - just trying to help.

As I've already mentioned, you should pick a weight that makes the last couple of reps pretty tricky in each set.

I've split the first week into motions and high intensity cardio, but that will change over the weeks. Just aim to get all your muscles "working" to start off with.
You'll also notice that there's no dedicated core exercise. That's also deliberate for the first week. Don't worry, it's coming.

MONDAY - LEGS & SHOULDERS

[Warmup] Ergo - level 8 - 1km
Squats - 12, 10, 8, 6, 5
Lunge Walks - 3 x 16
Plyometric (Jumping) Bodyweight Squats - 2 x 12
Box Lunges - 2 x 15 per side
Calf Raises - 2 x 20
Superset Frontal Raise & Lateral Raise - 15, 12, 10, 8
Shoulder Press - 12, 10
[Cooldown] Cycling - 10 mins


TUESDAY - FAST CARDIO

[Warmup] - Ergo - level 8 - 1km
150 Burpees
[Cooldown] - Ergo - level 8 - 1km

WEDNESDAY - CHEST & TRICEPS

[Warmup] Ergo - level 8 - 1km
Bench Press - 15, 12, 10, 8, 5
Dumbbell Flys - 12, 12, 10
Dumbbell Presses - 12, 10
Cable Presses - 12, 10
Press-ups - 3 x to Fail
Kickback 3 x 15
Cable Pulldown - 15, 12
Cable Pullover - 15, 12
[Cooldown] Cycling - 10 mins


THURSDAY - CARDIO

[Warmup] Ergo - level 8 - 1km
Superset x 4:
Skipping - 5 mins
Ergo Intervals - 4 x (4 x 200m hard, 50m recover)
[Cooldown] Cycling - 2km


FRIDAY - BACK & BICEPS

[Warmup] Ergo - level 8 - 1km
Deadlifts - 12, 10, 8, 8, 8
Bent Over Row - 12, 10, 8, 6
Seated Cable Pull - 15, 12, 10
Single Arm Bent Over Row - 2 x 12 per side
Barbell Matrix 21s - 3 x 21
Dumbbell Curl - 15, 12, 10
Cable Curl - 12, 10
[Cooldown] Ergo - level 8 - 1km



One more thing - @Mad_Fer_It - you posted "A non-atrophic testosterone state? You won't become atrophic if you work out for longer than half an hour so long as you get some protein in you shortly afterwards, and wtf is "testosterone state"??"

I'm not saying that you'll deplete testosterone at all. You should look into the effect of training load on serum testosterone. As I'm sure you're aware, doing higher volume weight training causes testosterone to be released into your system (which in turn causes the production of muscle mass), but when you pass the 40 minute mark (or so, depending on your fitness levels) the testosterone release rate drops drastically meaning that you can easily slip into a state where your body is in a state of atrophy as opposed to hypertrophy - hence why athletes often take steroids.

Anyway guys, let's cut the hostility that seem have somehow been generated and move on, ok? Follow my routine if you like, follow Mad_Fer_It's if you'd prefer, it's up to you. End of the day, as long as you're doing something, that's cool.