Mon, Wed, Fri. Other 2 to 3 days do boxing or cardio. Minimum rest Sunday. 3 week cycle: 1st week no vest, 2nd week 10kg vest, 3rd week 20kg vest. 4th week do a week of Bulgarian Bags to cut a bit. Start from beginning. Pyramid reps, so high reps to start, reps get lower as weight goes up. Warm up with mobility and dynamic warmup routines.