Updated page: Gym Workout Schedule
I posted this gym workout schedule page for easy access for myself.
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.
|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: