I posted this gym workout schedule page for easy access during my training.
Dive into the gym workout schedule I’ve tailored over the years through trial and error. This routine encapsulates what’s been most effective in my personal fitness journey. Everyone’s path is distinct, and this represents mine.
Healthy Protein Bar Recipe
Here’s the protein bar recipe I occasionally use.
Warm-Up (10-15 minutes):
- Cardiovascular Warm-Up (5 minutes):
- Treadmill walk or light jog
- Stationary bike
- Jump rope
- Rowing machine
- Dynamic Stretching (5-10 minutes):Choose a combination of the following, performing each for about 30 seconds to 1 minute:
- Leg swings (front-to-back and side-to-side)
- Arm circles (both directions)
- Hip circles
- Walking lunges (with a twist for added thoracic mobility)
- Inchworms (great for hamstrings and shoulders)
- High knees
- Butt kicks
- T-spine rotations (for thoracic mobility)
- Exercise-Specific Warm-Up (Optional but recommended):Before diving into heavy compound lifts, it’s beneficial to perform 1-3 lighter sets of that exercise. For instance, if about to squat, doing a few sets with just the bar or light weight can help further prepare the muscles and joints.
My Personal Gym Workout Schedule
The following is the essence of my gym workout schedule. Designed to engage all primary muscle groups, it encapsulates a holistic and balanced approach to my fitness evolution. Whether the goal is strength augmentation, muscle growth, or overall wellness, this regimen serves as a robust base. As with all routines, it’s pivotal to stay attuned to one’s body, modify weights accordingly, and always prioritize technique over bravado. Let’s explore!
| Day 1 | Day 2 |
|---|---|
| Barbell Squat (Quads, Hamstrings, Glutes, Lower Back) Sets: 4 Reps: 6-8 Rest: 2-3 minutes Variations: Front Squat – Sets: 4, Reps: 6-8, Rest: 2-3 minutes Goblet Squat – Sets: 4, Reps: 8-10, Rest: 2 minutes Box Squat – Sets: 4, Reps: 6-8, Rest: 2-3 minutes |
Deadlift (Hamstrings, Glutes, Lower & Upper Back) Sets: 4 Reps: 4-6 Rest: 3 minutes Variations: Sumo Deadlift – Sets: 4, Reps: 4-6, Rest: 3 minutes Trap Bar Deadlift – Sets: 4, Reps: 4-6, Rest: 3 minutes Romanian Deadlift – Sets: 3, Reps: 8-10, Rest: 2-3 minutes (Note: This is also listed as a primary exercise) |
| Bench Press (Chest, Triceps, Shoulders) Sets: 4 Reps: 6-8 Rest: 2-3 minutes Variations: Dumbbell Bench Press (Flat) – Sets: 4, Reps: 6-8, Rest: 2-3 minutes Push-Ups (Weighted or different hand placements) – Sets: 3, Reps: 10-15, Rest: 1.5 minutes Floor Press – Sets: 4, Reps: 6-8, Rest: 2-3 minutes |
Pull-Ups or Lat Pulldowns (Lats, Biceps) Sets: 3 Reps: 6-10 (Pull-Ups) or 8-12 (Pulldowns) Rest: 2 minutes Variations: Neutral Grip Pull-Ups – Sets: 3, Reps: 6-10, Rest: 2 minutes Chin-Ups (underhand grip) – Sets: 3, Reps: 6-10, Rest: 2 minutes Wide Grip Lat Pulldown – Sets: 3, Reps: 8-12, Rest: 2 minutes |
| Bent Over Rows (Upper Back, Lats, Biceps) Sets: 3 Reps: 8-10 Rest: 2 minutes Variations: Single-arm Dumbbell Row – Sets: 3, Reps: 8-10 per arm, Rest: 2 minutes T-Bar Row – Sets: 3, Reps: 8-10, Rest: 2 minutes Pendlay Row – Sets: 3, Reps: 8-10, Rest: 2 minutes |
Incline Dumbbell Bench Press (Upper Chest, Triceps, Shoulders) Sets: 3 Reps: 8-10 Rest: 2 minutes Variations: Incline Barbell Bench Press – Sets: 3, Reps: 8-10, Rest: 2 minutes Incline Push-Ups – Sets: 3, Reps: 10-15, Rest: 1.5 minutes Dumbbell Chest Flyes (on an incline bench) – Sets: 3, Reps: 10-12, Rest: 1.5 minutes |
| Dumbbell Shoulder Press (Shoulders, Triceps) Sets: 3 Reps: 8-10 Rest: 2 minutes Variations: Barbell Overhead Press (Standing or Seated) – Sets: 3, Reps: 6-8, Rest: 2-3 minutes Arnold Press – Sets: 3, Reps: 8-10, Rest: 2 minutes Landmine Press – Sets: 3, Reps: 8-10, Rest: 2 minutes |
Romanian Deadlifts (Hamstrings, Glutes, Lower Back) Sets: 3 Reps: 8-10 Rest: 2 minutes Variations: Single-leg Romanian Deadlift (with dumbbell or barbell) – Sets: 3, Reps: 8-10 per leg, Rest: 2 minutes Good Mornings – Sets: 3, Reps: 8-10, Rest: 2 minutes Glute Bridge (weighted) – Sets: 3, Reps: 10-12, Rest: 1.5 minutes |
| Leg Curls (Hamstrings) Sets: 3 Reps: 10-12 Rest: 1.5 minutes Variations: Swiss Ball Leg Curls – Sets: 3, Reps: 10-12, Rest: 1.5 minutes Glute Kickbacks (with machine) – Sets: 3, Reps: 8-10, Rest: 2 minutes Dumbbell Step-Ups – Sets: 3, Reps: 8-12, Rest: 1.5-2 minutes |
Dumbbell Bicep Curls (Biceps) Sets: 3 Reps: 10-12 Rest: 1.5 minutes Variations: Hammer Curls – Sets: 3, Reps: 10-12, Rest: 1.5 minutes Barbell Curl – Sets: 3, Reps: 10-12, Rest: 1.5 minutes Concentration Curls – Sets: 3, Reps: 10-12 per arm, Rest: 1.5 minutes |
| Face Pulls (Rear Delts, Upper Traps) Sets: 3 Reps: 12-15 Rest: 1.5 minutes Variations: Rear Delt Dumbbell Flyes – Sets: 3, Reps: 12-15, Rest: 1.5 minutes Rear Delt Machine Flyes – Sets: 3, Reps: 12-15, Rest: 1.5 minutes Seated Bent-Over Rear Delt Raises – Sets: 3, Reps: 12-15, Rest: 1.5 minutes |
Dumbbell Tricep Extensions (Triceps) Sets: 3 Reps: 10-12 Rest: 1.5 minutes Variations: Skull Crushers (Lying Tricep Extensions with barbell) – Sets: 3, Reps: 10-12, Rest: 1.5 minutes Tricep Dips (bench or parallel bars) – Sets: 3, Reps: 10-12, Rest: 1.5 minutes Overhead Tricep Extension (with one heavy dumbbell or cable) – Sets: 3, Reps: 10-12 per arm, Rest: 1.5 minutes |
| Abs (Choose an exercise like Planks or Leg Raises) Sets: 3 Reps/Duration: To near failure or hold for time Rest: 1 minute Variations for Planks: Side Planks – Sets: 3, Duration: Hold for time, Rest: 1 minute RKC Plank – Sets: 3, Duration: Hold for time, Rest: 1 minute Plank with Leg Lift – Sets: 3, Reps: 12-15 per leg, Rest: 1 minute Variations for Leg Raises: Hanging Knee or Leg Raises – Sets: 3, Reps: 10-12, Rest: 1 minute V-sits – Sets: 3, Reps: 10-12, Rest: 1 minute (no ball, arms raised above head) Flutter Kicks (alt) – Sets: 3, Reps: 20-24 (counting each leg), Rest: 1 minute |
Abs (Choose a different exercise from Day 1) Sets: 3 Reps/Duration: To near failure or hold for time Rest: 1 minute Variations for Planks: Side Planks – Sets: 3, Duration: Hold for time, Rest: 1 minute RKC Plank – Sets: 3, Duration: Hold for time, Rest: 1 minute Plank with Leg Lift – Sets: 3, Reps: 12-15 per leg, Rest: 1 minute Variations for Leg Raises: Hanging Knee or Leg Raises – Sets: 3, Reps: 10-12, Rest: 1 minute V-sits – Sets: 3, Reps: 10-12, Rest: 1 minute (no ball, arms raised above head) Flutter Kicks (alt) – Sets: 3, Reps: 20-24 (counting each leg), Rest: 1 minute |
Cool-Down (10-15 minutes):
- Light Cardio (3-5 minutes):
- Slow-paced walk
- Gentle cycling on a stationary bike
- Static Stretching (7-10 minutes):Focus on the major muscle groups you’ve worked, holding each stretch for about 20-30 seconds. Here are some general stretches:
- Hamstring stretch (seated or standing)
- Quad stretch (standing, pulling one foot towards the glutes)
- Calf stretch (using a wall or step)
- Chest stretch (arm on a wall or frame, turn away)
- Upper back stretch (hands together, reach forward)
- Lat stretch (hands on a bench or table, sit back)
- Tricep stretch (hand behind head, push with the other hand)
- Hip flexor stretch (in a lunge position)
- Deep Breathing or Meditation (Optional, 2-3 minutes):Taking a moment to engage in deep breathing exercises or a short meditation can help reduce cortisol (stress hormone) levels and transition you out of the workout mindset.
General Notes:
- Warm-up before starting, including some light cardio and dynamic stretching.
- Adjust the weights according to current strength level. Aim for progressive overload over time.
- Ensure proper form on all exercises to minimize the risk of injury.
- Given that this is an intermediate routine, I’ve added some isolation exercises to target muscles that might not get maximal stimulation from compound movements alone.
- Ensure adequate nutrition and recovery, as these play a crucial role in muscle growth and strength gains.
- By incorporating variations periodically, you can keep the training stimulus fresh, potentially reduce the risk of overuse injuries, and address different facets of muscle development. Remember to maintain proper form and adjust the weights appropriately when trying out a new variation.
- This design ensures that major muscle groups receive both direct and indirect stimulation within the week, maximizing the training effect while still allowing for adequate recovery between sessions.