My Workout Routine

Philosophy

My approach to fitness is built on three core principles:

1. Consistency > Intensity — Show up regularly, even when motivation is low.
2. Progressive overload — Gradually increase weight, reps, or volume
3. Recovery is training — Sleep and nutrition are non-negotiable.

Weekly Schedule

Here's how I structure my training week:

Day 1: Upper Body Push

Primary muscles: chest, shoulders, triceps

Main Lifts

Bench Press: 4 sets × 6-8 reps
Overhead Press: 4 sets × 8-10 reps
Incline Dumbbell Press: 3 sets × 10-12 reps

Accessory Work

• Lateral raises: 3 × 15
• Tricep pushdowns: 3 × 12
• Face pulls: 3 × 15

Day 2: Lower Body

Primary muscles: quadriceps, hamstrings, glutes

Main Lifts

Squat: 5 sets × 5 reps
Romanian Deadlift: 4 sets × 8-10 reps
Bulgarian Split Squat: 3 sets × 10 each leg

Accessory Work

• Leg press: 3 × 12
• Leg curls: 3 × 12
• Calf raises: 4 × 15

Pro tip: Don't skip leg day. Your posterior chain supports everything else you do.

Day 3: Upper Body Pull

Primary muscles: back, biceps, rear delts

Main Lifts

Deadlift: 4 sets × 5 reps
Weighted Pull-ups: 4 sets × 6-8 reps
Barbell Rows: 4 sets × 8-10 reps

Accessory Work

• Cable rows: 3 × 12
• Hammer curls: 3 × 12
• Reverse flyes: 3 × 15

Nutrition Guidelines

Proper nutrition fuels performance and recovery:

1. Protein: 0.8-1g per pound of bodyweight
2. Carbohydrates: Time around workouts for energy
3. Fats: Essential for hormone production
4. Hydration: Minimum 3L water daily

Sample Pre-Workout Meal

• 1 cup oatmeal with banana
• 2 whole eggs + 2 egg whites
• Black coffee

Sample Post-Workout Meal

• 6oz chicken breast or salmon
• 1 cup rice or sweet potato
• Steamed vegetables

"The iron never lies to you. You can walk outside and listen to all kinds of talk, but the iron will always kick you the real deal." — Henry Rollins

Remember: the best workout routine is the one you'll actually stick to. Modify as needed for your goals and schedule.