fitness plan advice

[La Colibri]

Hi

I have been doing body pump 45mins 3-4 days a week for 9 months now and I have been getting stronger but feeling plateaued from March.  I had energy left from the class and added some weights (to the barbell, well not to me I hope :P, haven't really weighted me).

BP is fun but I am wondering if I should do strength training workout.  My goal is to get stronger just for daily activities, think gardening, traveling / cycling / hiking type of things.  Secondary goal is body tone.

I got easily bored without a class instructor pushing, but I don't want to spend for a PT at the moment.

How do people progress from the BP/beginner stage to 'serious training'?

I have created a plan after some reading, does it look okay?  Most of the exercises I chose I already done in the BP or circuit class.

Thank you!

Sun   Body Pump 30mins OR Walk/Cycling/Hike                        HIIT / Activities
Mon   Body Pump OR Medium intensity intervals run(30mins)        HIIT / Cardio
Tue   Full body workout with weight (40min)
OR
Circuit training - 30mins                                                        Strength OR HIIT
Wed   Medium intensity walk (60min)                                         Active Rest
Thur   Body Pump or Upper body (40min) or REST                        HIIT OR Strength
Fri   Upper (if not done Thur) and/or Lower body (40min)        Strength
Sat   Rest   

Dynamic warn up and cool down (10mins)

Full body workout
Squat
Reverse Lung
Shoulder Press
Bent over row
Bench Press
Push up

Core - 1min each
Bicycle Crunches
Lying Leg Raise
Side Plank
Crunches
Russian Twist
Dead bug
Flutter kicks
Abs Leg Extension
Toe Touches

Upper body 1
Low Incline Dumbbell Press
Inverted row Pulls up (start at chest height)
Dumbbell Lateral Raises
Dumbbell Chest Supported Row (mid/ upper back focused)
Close grip Push up

Lower body 2
Barbell back squat
Bulgarian Split Squat
Dumbbell Romanian Deadlift
Heel Elevated Goblet Squat
Standing Weighted Calf Raises (barbell or dumbbell)
Barbell Hip Thrust

***Progressive overload**
Start 3 sets of 8 reps one week, 10 reps, the week after, and 12 reps the week after, and then increasing to a weight you can only manage for 8 reps and repeating the process.
Rest 20-60s and then 2-3mins between Super sets*

[use2betrix]

As a whole I think your upper/lower body splits look pretty good. Some items I might throw in more (bicep/triceps) specific exercises but not really that necessary in the big picture.

Your general schedule seems way too confusing and lacking some organization (to me). Too much “or” or stipulations elsewhere.

I’d separate the strength training from everything else. If body pump is what I think it is, it’s probably a good program to move and get blood flowing but probably adds very little benefit in comparison to dedicated cardio or dedicated strength training.

I think you’d be best to target 1 full body weight lifting session, 1 upper body session, and 1 lower body session each week. Those should be your non negotiable with the body pump being secondary when you have time/feel like it. You shouldn’t lift heavy weights the day before/after your fully body weight lifting section. You could do your upper/lower body strength training on back to back days if you needed to.