What My Workouts Look Like

I get a lot of questions regarding what my own personal workouts look like. If I had a nickle for every time someone asked what I did in the gym I'd have like $2.40....I don't know I'm not really great at math. But people ask a lot, that's really the point. I train 6 days a week (Monday - Saturday) with 30 minutes of cardio at least 4 of those days.

On average I spend about 90 minutes on each workout. The main goal of my training is hypertrophy and strength gain. I incorporate 1-2 compound movements at the start of each workout and move on to accessory work from there.

TRAINING 6 DAYS A WEEK IS HARD and I do not recommend it to anyone who is just starting out. I choose this program because it is what has worked best for me so far. I originally started exercising 2 days a week and worked my way up to 6 when I felt more confident in the gym and my ability to create an effective program.

 
 
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Day 1 / Day 4: Push

My "Push Day" involves working my chest, shoulders and triceps. Generally I start with a horizontal press (a barbell or dumbbell bench press). From there I do isolated movements for my deltoids and triceps. I always finish with body-weight dips or push-ups. I do 3-5 sets of 8-15 reps per set, usually doing 3-4 exercises for chest and 3 for shoulders and triceps. Rest periods are 2-3 minutes.

 
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Day 2 / Day 5: Pull

"Pull Day" is all pulling muscles in my upper-body. I usually start with pull-ups to warm up and then deadlifts. From there I move into 2 or 3 movements for biceps while also incorporating 3-4 other movements for back, typically a dumbbell row or lat pull-down. I end every pull workout with 4-5 sets of face-pulls, performed at a slow tempo and lighter weight.

 
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Day 3 / Day 6: Legs

I used to have a pancake butt. Then I started smashing legs twice a week. No more pancake butt. Always start with squats. If the squat rack is taken I hop over to the dumbbell rack and do 3-5 sets of heavy goblet squats. I usually add in a lunge variation, a split squat and finish off on the leg press. My legs don't fit into regular jeans anymore. It's a problem. I also use this day to work on anything else that might be hard for me like pull-ups or abs.