As I mentioned in my previous post, it’s important to have a plan when you go to the gym. So, let’s put one together. Whether you have a lot of time to workout, or you struggle to get time, a plan will help you get in, do what you need to do and make progress. It’s also important to know your limits and not work beyond them. You may be a bit out of your comfort zone, but be smart about the weight you use.
Compound Movements
A good place to start with a plan is mapping out a few compound movements: squats, bench press, pull-ups, deadlifts, and overhead press. These are the basis for most of my routines because they offer a great return on strength and size. With these movements, it’s also very important to get your form down. Jeff Nippard has great videos he calls “technique Tuesday” where he gives form examples for lifts: . His videos in general are a fantastic resource. Depending on how many days you want to spend in the gym, you could have multiple compound movements in each day, or spread them out on their own days.
3 Day Plan
A 3 day plan could like like the following: Monday – squats and overhead press, Wednesday – bench press and pull-ups, Friday – deadlifts. Now this is just the start of your routine, but if you’re strapped for time, 3-4 sets of these lifts would be better than nothing. If you have more time, add in some accessory movements to compliment the compound lifts.
Monday – legs and shoulders: Squats, lunges, hamstring curls and leg extensions, overhead press, lateral raises, rear-delt fly, leg raises
Wednesday – bench press, incline dumbbell bench press, cable fly, pull-ups, bent over barbell row, cable pull-down, and cable crunches.
Friday – deadlift, incline bench press, push-ups, barbell bicep curls, skull crushers, preacher curls, overhead tricep extension, decline sit-ups, and Russian twists.
This can be modified to better fit your time or comfort for lifting. The sets and reps will depend on your goals. I personally like to lift heavier on my compound movements doing 5 sets of 5-8 reps. For my other movements, I’ll typically go in the 4×8-12 range. I feel like this gives me a good combination of strength and hypertrophy. Also, don’t forget about cardio and stretching/foam rolling! I’d encourage at least a couple sessions of moderate cardio, even if you’re not trying to lean out, it definitely helps to keep some cardio in the routine and mobility helps to prevent injuries.
6 Day Plan
This routine I actually put together for a friend of mine. I’ve been working with him on diets and workouts for a while now and he’s been doing really well and reaching his goals. This plan is a little more on the intense side, so if you’re just starting out, I’d recommend cutting back on some of the exercises and working your way up to it.
Chest and Arms
Incline Barbell Bench Press 4×8-12
Superset
Dumbbell Flat Bench Press 4×8-12
Cross body curls 4×12
Superset
Hammer Strength Chest Press (Or machine chest press) 4×8-12
Preacher Curls 4×12
Superset
Machine Chest Fly 4×15
Dumbbell Preacher Curl 4×12
Back and Shoulders
Bent Over Barbell Row 5×5
Pull Ups 5xAMRAP
Lat pull down 4×10-12
Cable Row 4×10-12
Dumbbell Shoulder Press 4×10
Lateral Raise 3×15
Superset
Front Raise (dumbbell or cable) 4×12
Face Pulls (cable Rope) 4×12
Legs
Squats 5×5
Superset
Goblet Squat 4×15
Dumbbell Romanian Deadlift 4×15
Superset
Seated Leg Curls 4×15
Seated Leg Extensions 4×15
Lunges 3×20
Superset
Decline Situp 4×15-20
Lying leg raises 4×15-20
Arms
Overhead Shoulder Press 5×5
Superset
EZ bar curls 4×12
Cable Tricep Extension 4×12
Superset
Alternating Dumbbell Curls 4×12
Overhead Tricep Extension 4×12
Superset
Side lateral raise 4×10
Front raise 4×10
Rear Delt fly 4×10
Cardio and Abs
30-45 minutes of cardio: whatever you prefer, but work hard at it.
Superset
Weighted cable crunch 4×15
Lying Leg Raise 4×15
Superset 3 sets
Plank Shoot for a minute hold
Side Plank Do one side and then the other
Second Leg Day
Front Squats 5×5
Leg Press (Close stance) 4×15
Bulgarian Split Squats 4×12 each leg
Seated Calf Raises 4×15
Standing Calf Raises 4×20
20-30 minutes of Stairs