As I mentioned in one of my previous posts about my fitness journey, I’m a bit of a fitness nut.
Today, I thought it would be good to let you in on the types of workouts that I do in order to get myself in shape.
I’ve tried numerous different gym routines, from stronglifts right through to your standard “bro split” where you work individual body parts each day of the week. This is what I have found works best for me and my schedule, so I’m not saying that this is the magic workout that’s going to get you ripped.
The workouts that I do have me in the gym four times a week doing an upper and lower split.
Monday – Upper Strength
Tuesday – Lower Strength
Wednesday – Rest
Thursday – Upper Hypertrophy*
Friday – Lower Hypertrophy*
Sat – Rest
Sunday – Rest
*Hypertrophy = Muscle building
This type of workout split works on the premise that increasing my strength through the two strength days allows me to progressively lift heavier weights for more reps on the hypertrophy days, therefore promoting muscle growth.
So what’s actually involved in each workout, well I’m going to break it down into exercises, sets and reps below.
Upper Strength
| Exercise | Sets | Reps | Rest (s) |
|---|---|---|---|
| Dumbbell Bench Press | 4 | 5 | 120 |
| Incline Bench Press | 3 | 5 | 120 |
| Pull Up | 3 | 5 | 60 |
| Bent Over Row | 3 | 5 | 60 |
| Military Press | 3 | 5 | 60 |
| Face Pull | 2 | 8 | 60 |
| Seated Incline Dumbbell Curl | 3 | 8 | 60 |
| Skull Crushers | 3 | 8 | 60 |
Lower Strength
| Exercise | Sets | Reps | Rest (s) |
|---|---|---|---|
| Squat | 4 | 5 | 120 |
| Deadlift | 4 | 5 | 120 |
| Hack Squat | 3 | 8 | 60 |
| Static Lunges | 3 | 8 | 60 |
| Standing Calf Raise | 5 | 5 | 60 |
| Knee Raise | 4 | 15 | 30 |
| Cable Crunch | 4 | 15 | 30 |
Upper Hypertrophy
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Bench Press | 3 | 10 | 60 |
| Cable Flyes | 4 | 15 | 60 |
| T Bar Rows | 3 | 10 | 60 |
| Close Grip Pulldown | 4 | 15 | 60 |
| Seated Military Press/Arnold Press | 3 | 10 | 60 |
| Lateral Raises | 3 | 12 | 60 |
| Reverse Flyes | 3 | 15 | 60 |
| Hammer Curl | 3 | 12 | 60 |
| Rope Pushdown | 3 | 12 | 60 |
Lower Hypertrophy
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 4 | 10 | 60 |
| Stiff Legged Deadlift | 4 | 10 | 60 |
| Lunge (Dumbbell) | 3 | 10 | 60 |
| Leg Extension | 3 | 15 | 60 |
| Inverse Leg Curl | 3 | 15 | 60 |
| Standing Calf Raise (Machine) | 3 | 15 | 60 |
| Seated Calf Raise | 3 | 20 | 60 |
| Ab Roller | 4 | 10 | 30 |
| Hanging Leg Raise | 4 | 15 | 30 |
This routine isn’t a one size fits all, it’s one that I’ve found best works for me and the equipment that’s available at my local gym.
I love the gym part of getting fit, but it’s the eating that I always struggle with.
It’s probably the main reason that my progress hasn’t been as great as I think it could be, but it’s all a process.
I’m not really bothered how long it will take me to get in the shape that I want to be, or to be honest if I’ll ever be completely satisfied.
What’s your current gym routine like or has this routine given you something new to try?