What’s your workout routine?

11 comments

1. Just started about a month ago. Still a total beginner lifting embarrassingly little amounts of weight, but working really hard to change that.

   I’m on a six-day-a-week push, pull, leg routine.

   **Push:**

   Chest press

   Dumb bell bench press

   Skull crushers

   Inverted rows

   Upright Rows

   **Pull:**

   Bicep curls

   Bent over rows

   pull-ups (assisted for now)

   Lat pull down

   Cable rows

   **Leg**

   Extension

   Curl

   Press

   Squat (on a machine for now)

   Calf raise

   I mix in cardio through running and basketball before and after workouts as I’m able.

2. push ups, jack knives, and deadlifts. I have three breaks a day, so one set before and after makes five; I alternate between the three. I also do a half hour on the exercise bike every morning while, I play super nintendo while I either listen to pod save america or game grumps.

3. I’ll start each day lifting by running either a 5k or 10k depending on my mood and what time I actually get to the gym.

   Mondays is chest, Tuesday back/shoulders, Wednesday rest, Thursday arms, Friday auxiliary day.

   Then either Saturday or Sunday I’ll do a longer run if the weather plays nice

4. 20 miles on the bike. Do ’em as slow or as fast as you want, go wherever you want, do hills if you feel like it. I like the farm roads outside of town because they are straight and don’t have much traffic.

5. Right now I’ve just been building it up.

   I’m running 5x a week for 1 mile

   Lifting x2 a week, basically upper body one day and lower body/core the next

   Training kickboxing atleast once or twice a week.

   For lifting it’s just the core lifts (bench, shoulder press, bent over row, squats, deadlifts) doing 3 sets of 6 to 8 per workout and just doing progressive overload. Once I can tolerate more I’ll start going more days for more volume per muscle group.

6. Light Run 30 min to an hour, lift 30 min to an hour, repeat 5x a week and hit differnt muscle categories each day

7. Monday: Push
   Tuesday: Pull
   Wednesday: Lower I
   Thursday: Run 2 miles
   Friday: Upper
   Saturday: Lower II
   Sunday: Run 2 miles, or occasionally take the full rest day

8. I started doing Wendler’s powerlifting 3/5/1 about a year and a half ago. Not great for mass building, but spectacular for strength building. Basically, you begin each session with one compound exercise (military press, bench press, squat, deadlift) focused on 1 to 5 reps, and then proceed to a couple accessory exercises 8-12 reps to shore up weak areas or round out your growth (I use Jeff Nippard’s videos to help me choose appropriate accessory exercises). Each compound lift gets its own session. In practice, this means 1-hour long sessions 4 times per week for 3 weeks before you increase your squat/deadlift weight by 10lbs. and military press/bench press by 5 lbs.

   The compound exercises are a little technical, but its the bread and butter for this program. The first thing you need to know is that you need to complete a three-week cycle before you can increase the weight you’re lifting. Without getting into too much detail, the first week is intense, the second week is milder because its a cooldown, and the third week is the most intense — its the final test. But this is just the compound exercises. The accessory exercises remain at the same intensity.

   For illustration here’s the first week. On the first week you’ll do 4 sets for the compound exercise. First set is at 70% of your one rep max (“rpm”) for 3 reps. Rest 2 minutes. Second set is at 80% of your rpm for 3 reps. Redt 2 minutes. Third set is at 90% of your rpm for at least 3 reps but aim for failure. Rest 5 minutes. Fourth set is at 100% of your rpm at 1 rep. After that, you proceed to three to five accessory exercises. If you’re squatting, then those exercises might be the pin squat, leg curl, leg extension, and calf raise, all in the 8 to 12 rep range.

   Three weeks might sound like a long time, but its consistent and effective. My squat rpm, for instance, rose from about 275 to about 400 in a year and a half using this.

   Edit: Super important. Your rpm in this program isnt actually 100%. Its 90%. So figure out your literal 1 rpm and then mulitply that by 0.9. The result is the rpm you’ll use for this program. Without getting into the weeds, the reasons behind this have to do with safety and consistency.

9. Day 1 – Deadlift, bench press, pullups, decline pushups, curls and abs

   Day 2 – Deadlift, squats, incline bench press, chinups, tricep extensions, abs.

   Day 3 – Deadlift, OHP, DB row, dips, curls, overhead tricep extensions and abs.

10. 745 every morning: Walk 1 mile with the neighbors

    845 every morning: Ride 5 miles to my son’s middle school to escort him, then ride an easy 15 mile loop home.

    Mon/Thu: Arm days, set of five dumbbell workouts, 20 reps x 5 sets.

    Tue/Fri: Leg days, same 20×5.

    Wed: “Rest” days, so a 30 mile morning ride instead and no dumbbell workouts.

    Fridays: I’m off on Fridays so I tend to ride 40-50 miles.

    Weekends: As many miles on the bike as I can find time for.

11. I lift three times each week and take in a little extra protein.