I posted this gym workout schedule page for easy access for myself, and for others who would like to use it.
Healthy Protein Bar Recipe
Here’s the protein bar recipe I use.
Main Workout Schedule
For a very efficient full body workout, one or two workouts a week.
- Use variations of each exercise occasionally.
- Minimum one workout day per week.
| Day 1 |
Day 2 |
| Squats (or Leg Press / Single Leg Press and Bulgarian Split Squats) | Deadlift (or Hex Bar Deadlift or Dumbbell Sumo Deadlift / Kettlebell Sumo Deadlift) |
| Pull-Ups (Wide / Close & Kettlebell Sumo Deadlift High Pull) | Push-Ups (plus Close & Decline / Standing Single Dumbbell Shoulder Press) |
| Core (Hanging Leg Raises / Planks) | Bench Press (Flat Bench w/Bar or Flat/Incline Dumbbell Press) / Forward Dips |
Alternate Extended Workout Schedule
This workout schedule covers all of the best exercises for all of the major muscle groups, with the goal of covering them all over about 6 workout days. Each workout day should take about 45 minutes from the time you walk in, to when you walk out.
- Days 5 and 6 can be combined
- Day X can be done anytime (I typically do it on Day 4)
- Make sure to do 10-15 minutes cardio AFTER workout
- Click on an exercise for more info
Alternate Shorter Workout Schedule
For a faster 3-day repeating workout schedule:
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