Today I thought I’d switch gears and write about my current workout schedule, or training split if you will. I almost hesitate to call it a “training split” because that’s a term I hear a lot of fitness experts use and I obviously am by no means a serious bodybuilder. That being said, I have been focusing a lot more of my workouts on strength training lately (and less on cardio) and it has made going to the gym more enjoyable and less of a chore. When I’m at the gym now, I’m not thinking about weight loss near as much as I used to. When I am lifting weights, I am focusing on building muscle so I can be stronger and burn more fat throughout out the day. This shift in my thinking has really helped motivate me to get my workouts in on days when I would typically be tempted to skip them. Additionally, time goes by WAY faster when you’re strength training as opposed to spending 45 minutes doing mindless cardio.
Don’t get me wrong – I still do cardio. I always warm up with 5 minutes on the elliptical, and I finish every workout with 15-20 minutes of some sort of cardio. Sometimes it’s more, sometimes it’s less; but 15-20 seems to be the sweet spot for me. Ideally, this is spent doing HIIT on the stair master, but I also enjoy walking on the treadmill and doing hills on the stationary bike.
My current workout schedule that I have really been enjoying lately is a 5 day split, which I will dive into below. However since I only go to the gym 3 to 4 days a week right now (that’s what works for me), it takes me about a week and a half to get through the entire split. I wrote this schedule by combining ideas from my own past workout routines as well as ideas from current fitness gurus I follow on social media. Every time I complete a workout I am seriously sore for days…so basically I am pretty much sore all the time, lol. While I am working out, I record how many sets and reps I do of each exercise on my phone as well as much weight I use. This is a great way for me to track my progress and is a reference for me to refer back to when planning future workouts.
As a reminder, the following routine is what has been working for me and is what I personally have been liking. Everyone is different, and I know a lot of people dislike strength training and prefer cardio. If there is one thing I have learned over my many years of experience with weight loss, it’s that the right kind of exercise is exercise that you will STICK WITH, so find what you like and do it!
Here is my current training split!
Day 1: Biceps and shoulders
- Single lateral raises 3×12
- Barbell curls 3×12
- Overhead press (dumbbell) 3×12
- Alternating bicep curls 3×12
- Alternating front raises 3×12
- Cable curls 3×12
Day 2: Legs (glutes and hamstrings focus)
- Seated leg curls 3×15
- Single leg deadlifts 3×10 each leg
- Sumo squats 3×8
- Walking lunges 3×10 each leg
- Glute kickbacks 3×10 each leg
- Stiff legged deadlifts (Romanian deadlifts) 3×12
Day 3: Back and abs
- Lat pulldowns 4×12
- Standing close grip cable pulls 3×15
- Dumbbell rows 3×10
- Stiff arm lat push downs 3×12
- Ab machine one 3×15
- Ab machine two 3×15
(lol I know my ab workout needs some improvement, but right now I just use two of the ab machines at the gym which I call “ab machine one” and “ab machine two,” ha!)
Day 4: Chest and triceps
- Chest press machine 3×15
- Tricep pressdown (rope) 3×15
- Smith machine bench press 3×12
- Tricep machine 3×15
- Flies 3×10
- Overhead tricep extensions 3×15
Day 5: Legs (quads and calves focus)
- Seated calf press 4×20
- Single leg extension 3×12 each leg
- Leg press 4×12
- Adductor machine 3×15
- Squats (Smith machine) 3×8
- Standing calf raises 4×15
Hope everyone is having a great week, and thanks for stopping by the blog!