The fitness industry has a tendency to glorify crazy exercises and different workouts all the time and for some people this works. Some people need the constant change up in order to stay committed to their training and if that works for you and you are seeing the results that you are striving for keep it up!
Then there are other people who have very specific goals, or those who have specific lifting goals and typically these work better when the same exercises are performed consistently over longer periods of time. For me personally, I’m striving to increase the amount of weight that I’m lifting, but the last month or so I have been relatively inconsistent with my main lifts.
Don’t get me wrong…I needed a change up which was why I stepped back and was doing more conditioning style workouts and changing things up, but I’m ready to get back to something a little more consistent so today I’m sharing how I’m structuring my workout routine.
Typically I’m training 5-6 days a week. For some people this might be more than you can manage and that’s totally okay…this just works for me and I enjoy it so I do it! Those 6 days are broken down into 3 Conditioning Days, 1 Push, 1 Pull and 1 Lower Body workout.
My push workout includes Bench Press as well as Overhead Press. From there I typically include an incline pushup as this is a move that I’m working on improving and a little bit of tricep work to round out the workout. A typical workout might look like this
• 6-8 Bench Press X 4
• 6-8 Barbell Overhead Press X 3-4
• 8-12 Incline Pushups X 3-4
• 8-12 Lateral Raises X 3
• 8-12 Overhead Tricep Extensions X 3
My pull workout takes a back focus including a Lat Pulldown as well as a Bent Over Row. I will also include bicep work with the pull workout as well to complement the pulling movements. A typical pull workout may look like this
• 8-12 Banded Lat Pulldowns X 3-4
• 6-8 Barbell Bent Over Row X 3-4
• 8-12 Banded Straight Arm Pulldowns X 3-4
• 8-12 Reverse Flys X 3
• 8-12 Bicep Curls X 3
My lower body workout focuses on the 4 lower body movement patterns and typically looks something like this
• 6-8 Barbell Back Squat
• 6-8 Deadlifts
• 8-12 Split Squats
• 6-8 Hip Thrusts
My conditioning workouts vary and depend on the day but might look something like a 5 X 5 (5 exercises, 5 sets)
• 10 Squat Thrusters
• 10 Barbell Cleans
• 10 Slam Balls
• 10 Alternating Snatches
• 10 No Jump Burpees
There you have a quick overview of what my current workout routine is looking like. What does your routine look like right now? Do you change it up often? Sound off in the comments!
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