Gym Workout Schedule

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):

  1. Cardiovascular Warm-Up (5 minutes):
    • Treadmill walk or light jog
    • Stationary bike
    • Jump rope
    • Rowing machine
  2. 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)
  3. 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 3-day 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
Lower Body
(Focus on Quads, Hamstrings, and Glutes)		 Day 2
Push Focus
(Chest, Shoulders, Triceps)
— Day 1 Exercise 1 —
Barbell Squat (Quads, Hamstrings, Glutes, Lower Back)

  • Sets: 4
  • Reps: 6-8
  • Rest: 2-3 minutes

Variations:

  • Pause Squats
    • Introduce a pause at the bottom to increase time under tension.
    • Sets: 4, Reps: 6-8, Rest: 2-3 minutes
  • Zercher Squats
    • Hold the barbell in the bend of your elbows and squat. It puts less stress on your wrists and shoulders and works your front body more, like your quads and belly.
    • Sets: 4, Reps: 6-8, Rest: 2-3 minutes
  • 1 ½ Squats
    • Lower into a full squat, come up halfway, lower back down, and then stand up fully. Increases time under tension and focuses on the bottom portion of the squat.
    • Sets: 4, Reps: 6-8, Rest: 2-3 minutes
 — Day 2 Exercise 1 —
Bench Press (Chest, Triceps, Shoulders)

  • Sets: 4
  • Reps: 6-8
  • Rest: 2-3 minutes

Variations:
— Day 1 Exercise 2 —
Bulgarian Split Squats (Quads, Glutes, Hamstrings)

  • Sets: 3
  • Reps: 8-10 per leg
  • Rest: 2 minutes

Variations:

 — Day 2 Exercise 2 —
Incline Dumbbell Bench Press (Upper Chest, Shoulders, Triceps)

  • Sets: 3
  • Reps: 8-10
  • Rest: 2 minutes

Variations:
— Day 1 Exercise 3 —
Leg Curls (Hamstrings, Calves, Glutes (to a lesser extent))

  • Sets: 3
  • Reps: 10-12
  • Rest: 1.5 minutes

Variations:

  • Single-Leg Curl
    • Focusing on one leg at a time can help address imbalances and increase the intensity for each hamstring.
    • Sets: 3, Reps: 10-12, Rest: 1.5 minutes
  • Stiff-Legged Deadlifts
    • Targets hamstrings and glutes with a focus on the stretch and contraction of the hamstrings.
    • Sets: 3, Reps: 8-10, Rest: 1.5-2 minutes
  • Cable Hip Extensions
    • Attach a cable to your ankle and extend your leg backward, focusing on using your glutes and hamstrings.
    • Sets: 3, Reps: 6-8, Rest: 2 minutes
 — Day 2 Exercise 3 —
Pushups (Chest, Triceps, Shoulders)

  • Sets: 3
  • Reps: 10-15
  • Rest: 1 minute

Variations:
— Day 1 Exercise 4 —
Dumbbell Step-Ups (Quads, Glutes, Hamstrings)

  • Sets: 3
  • Reps: 8-12
  • Rest: 1.5-2 minutes

Variations:

  • Lateral Step-Ups
    • Stepping up and to the side targets the glutes and hamstrings from a different angle.
    • Sets: 3, Reps: 8-12, Rest: 1.5-2 minutes
  • Step-Ups with Knee Raise
    • Adds a knee raise at the top to engage the core and hip flexors, increasing the challenge.
    • Sets: 3, Reps: 8-12, Rest: 1.5-2 minutes
  • Reverse Lunges from Step
    • Stepping backward off a box or bench into a lunge targets the quads and glutes with a different emphasis.
    • Sets: 3, Reps: 8-12, Rest: 1.5-2 minutes
 — Day 2 Exercise 4 —
Dumbbell Shoulder Press (Shoulders, Triceps, Upper Chest)

  • Sets: 3
  • Reps: 8-10
  • Rest: 2 minutes

Variations:
— Day 1 Exercise 5 —
Glute Bridges w/Barbell (Glutes, Hamstrings, Lower Back)

  • Sets: 3
  • Reps: 10-12
  • Rest: 2 minutes

Variations:

  • Single-Leg Glute Bridge
    • Performing the exercise with one leg increases the intensity and focuses on unilateral strength.
    • Sets: 3, Reps: 10-12 reps per leg, Rest: 2 minutes
  • Hip Thrusts
    • Similar to glute bridges but performed with shoulders elevated on a bench, increasing the range of motion.
    • Sets: 3, Reps: 10-12, Rest: 2 minutes
  • Glute Bridge Walkouts
    • Starting in a glute bridge position, walk your feet out and back in, challenging the hamstrings and glutes throughout.
    • Sets: 3, Reps: 8-10, Rest: 2 minutes
 — Day 2 Exercise 5 —
Dumbbell Side to Front Raises (Shoulders (Anterior and Lateral Deltoids), Upper Traps)

  • Sets: 3
  • Reps: 10-12
  • Rest: 1 minute

Variations:
— Day 1 Exercise 6 —
Calf Raises (Calves, Ankles, Soleus)

  • Sets: 3
  • Reps: 12-15
  • Rest: 1.5 minutes

Variations:

  • Seated Calf Raises
    • Focuses more on the soleus muscle, which is beneath the larger gastrocnemius muscle.
    • Sets: 3, Reps: 12-15, Rest: 1.5 minutes
  • Single-Leg Calf Raises
    • Increases intensity by working one leg at a time, helping address imbalances.
    • Sets: 3, Reps: 12-15 reps per leg, Rest: 1.5 minutes
  • Calf Raises with Dumbbells
    • Holding dumbbells adds extra load, increasing the intensity of the workout.
    • Sets: 3, Reps: 12-15, Rest: 1.5 minutes
 — Day 2 Exercise 6 —
Dumbbell Tricep Extensions or Dips (Triceps, Shoulders (Dips also target Lower Chest))

  • Sets: 3
  • Reps: 10-12
  • Rest: 1.5 minutes

Variations:
— Day 1 Exercise 7 —
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:

Variations for Leg Raises:

 — Day 2 Exercise 7 —
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:

Variations for Leg Raises:

Day 3
Pull Focus
(Back, Biceps, Rear Delts)
— Day 3 Exercise 1 —
Deadlift (Lower Back, Hamstrings, Glutes)

  • Sets: 4
  • Reps: 4-6
  • Rest: 3 minutes

Variations:
— Day 3 Exercise 2 —
Pull-Ups (Lats, Biceps, Upper Back)

  • Sets: 3
  • Reps: 6-10 (Pull-Ups)
  • Rest: 2 minutes

Variations:
— Day 3 Exercise 3 —
Seated Bent-Over Rear Delt Raises (Rear Delts, Upper Back, Traps)

  • Sets: 3
  • Reps: 12-15
  • Rest: 1.5 minutes

Variations:
— Day 3 Exercise 4 —
Bent Over Rows (Upper Back, Lats, Biceps)

  • Sets: 3
  • Reps: 8-10
  • Rest: 2 minutes

Variations:
— Day 3 Exercise 5 —
Dumbbell or Curly Bar Bicep Curls (Biceps, Forearms)

  • Sets: 3
  • Reps: 10-12
  • Rest: 1.5 minutes

Variations:
— Day 3 Exercise 6 —
Hyperextensions (Back Extensions) (Lower Back (erector spinae), Glutes, Hamstrings (to a lesser extent))

  • Sets: 3
  • Reps: 10-15
  • Rest: 1-2 minutes

Variations:
— Day 3 Exercise 7 —
Chin-ups (Biceps, Lats, Upper Back)

  • Sets: 3
  • Reps: 6-10
  • Rest: 2 minutes

Variations:

Cool-Down (10-15 minutes):

  1. Light Cardio (3-5 minutes):
    • Slow-paced walk
    • Gentle cycling on a stationary bike
  2. 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)
  3. 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.

Alternate 2-Day Workout Schedule

I have started a 3-day workout schedule, in hopes to further my health even more, and am sunsetting the 2-day workout. Below is an alternate 2-day workout.

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:
Bench Press (Chest, Triceps, Shoulders)

  • Sets: 4
  • Reps: 6-8
  • Rest: 2-3 minutes

Variations:

 Pull-Ups or Lat Pulldowns (Lats, Biceps)

  • Sets: 3
  • Reps: 6-10 (Pull-Ups) or 8-12 (Pulldowns)
  • Rest: 2 minutes

Variations:
Bent Over Rows (Upper Back, Lats, Biceps)

  • Sets: 3
  • Reps: 8-10
  • Rest: 2 minutes

Variations:

 Incline Dumbbell Bench Press (Upper Chest, Triceps, Shoulders)

  • Sets: 3
  • Reps: 8-10
  • Rest: 2 minutes

Variations:
Dumbbell Shoulder Press (Shoulders, Triceps)

  • Sets: 3
  • Reps: 8-10
  • Rest: 2 minutes

Variations:

 Romanian Deadlifts (Hamstrings, Glutes, Lower Back)

  • Sets: 3
  • Reps: 8-10
  • Rest: 2 minutes

Variations:
Leg Curls (Hamstrings)

  • Sets: 3
  • Reps: 10-12
  • Rest: 1.5 minutes

Variations:

 Dumbbell Bicep Curls (Biceps)

  • Sets: 3
  • Reps: 10-12
  • Rest: 1.5 minutes

Variations:
Face Pulls (Rear Delts, Upper Traps)

  • Sets: 3
  • Reps: 12-15
  • Rest: 1.5 minutes

Variations:

 Dumbbell Tricep Extensions (Triceps)

  • Sets: 3
  • Reps: 10-12
  • Rest: 1.5 minutes

Variations:
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

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