As the title says I have some doubts about my routine:

  • Is it enough to reach my goal?

Short term goal: relatively flat belly and reach 5 complete pull-ups.

Long term goal: roughly 10% body fat and balance strength and endurance.

I prefer strenght and endurance over hypertrophy.

My nutrition is balanced and correct.

Brief description about my fitness journey:

Start at age 20 with 97 kg weight, 214 lb, 168 cm tall, 5 ft 6 in.

I've never had any kind of fitness activity until few years ago.

I was very fat until 2 years ago when I've joined a gym and started a mixture of bodyweight exercises, weight lifting and cardio.

My workout routine was scheduled by the gym trainer.

I've gained some strength, some muscle volume and lost a lot of fat. My health improved consistently and I'm happier than before.

After ~14 months, I've switched doing my own schedule and after my membership ended I've switched to train at the park that has a wonderful structure to do bodyweight exercises.

Due to the fact that I'm a University student I had to schedule my train during the entire week, with access to the park only in the weekend.

My routine is:

  • Monday | Rest or Jumping Rope

  • Tuesday | Aikido

  • Wednesday | Jumping Rope

  • Thursday | Aikido

  • Friday | Jumping Rope

  • Saturday | Upper Body

  • Sunday | Rest or Lower Body


Jumping Rope | 5 sets of jumps | 60s rest between sets

Upper Body | 3x5 Negative Chin-Ups | 3x8 Inverted Row | 3x16 Push-Ups | 3x10 Pike Push-Ups

Lower Body | 3x5 Assisted One Leg Squat | 3x20 Calf Raises | 3x10 Parallel Bar Dips

Aikido is a martial art that I do every Tuesday and Thursday evening from 20:30 to 22:00, 1h 30m a day, 3h a week total.

Now: Age 22 years old and 72 kg, 159 lb


Jumping Rope | I usually jump as long as possible during a set, 5 sets can last from 30 to 45 minutes.

The reason of the Rest|Jumping Rope on Monday is due to the fact that sometimes I give my body some break, it depends on what I've done on Sunday.

Upper Body | Negative chin ups due to the fact that I can't do 1 regular chin up yet.

  • 1
    Note, your goals represent that of someone striving for strength with someone striving for aesthetic. You will always struggle to progress towards your strength goals while eating at a caloric deficit. There is a reason entrants into strongman competitions are not "ripped".
    – John
    Commented Nov 17, 2016 at 11:58
  • My nutrition is balanced, my only concern is about my routine. Is it enough to train 1-2 days a week to gain strength? Or is it a matter of nutrition? I don't want to became a strongman, just stronger than now.
    – user24054
    Commented Nov 17, 2016 at 14:59
  • Nutrition and calorie intake are separate. To become strong you should be training at least 3 times a week on compound barbell exercises.
    – John
    Commented Nov 17, 2016 at 15:27
  • I can't use barbells. The only place where I can train is this park that I've mentioned that has a structure to do some calisthenics.
    – user24054
    Commented Nov 17, 2016 at 16:41

1 Answer 1


To lower body fat, provided nutrition is correct: Calories In must be less than Calories Out.

What should I eat for weight loss? Eat less. Different diets can make this easier, so pick whichever one best fits your lifestyle. Ultimately, you need to reduce your caloric intake.

Source: examine.com

Exercise will help you reach this goal but your focus for weight loss should be diet. Opinion on what a balance of strength and endurance looks like is very subjective so you wont get an answer for that.

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