Besides pushing yourself, getting stronger, and training harder, there are a few things you can do to optimize your training and recovery. First, remember to keep yourself hydrated. Drink plenty of water during your training session. Your body needs water to perform at its optimal level, especially if you’re sweating a lot. The Australian Institute of Sports Nutrition suggests drinking 0.2 liters of water for every 15 minutes during a workout.
Secondly, make sure you are timing your rests between sets and different exercises. Your body needs to recover in order to continue the workout with full functionality. Having a recovered body allows you to get better results from your training than having fatigued and strained muscles.
Training like a professional requires having the knowledge of a professional. This is not something you can acquire easily, so it’s better to follow the advice of a professional until you get there. For now, try to prioritize compound movements such as power cleans, squats, overhead presses, and deadlifts that use multiple joints at once. This will work on more muscle groups. When training heavily, get at least 7 hours of sleep because recovery is crucial, which brings us to our last point - active recovery.
The worst thing for sore and stiff muscles is to keep them that way by doing nothing. You need to prepare your body for your next workout and get your blood flowing. This is why you should add in an active recovery. This can be an extra easy-going workout, 15 minutes of stretching, or just going for an easy walk. Make sure to keep active even if its doing the simplest movements or tasks.
As for the workout itself, here is what I do.