Working out at the gym does not have to be rocket science. Rather than constantly chasing the latest craze or shiniest object, sticking with a simple easy to follow template will keep you in the gym more often and give you faster results.
The following template can be used with almost any population, is fully customizable and will get you in and out of the gym in 60 minutes or less.
Every thing is listed in order. Perform all sets and reps of exercise “A” before proceeding to “B”, etc etc.
A. Some type of jumping, sprinting or plyometric work – this not only “wakes” the body up and primes it for your workout, it will make you feel athletic and more motivated to take on the workout. Keep the volume very light (3-4 short sprints, 4-8 jumps, etc) and make sure you allow yourself to fully recover between reps THIS IS NOT CONDITIONING
B. Heavy Compound Lift: Squat, Bench, Deadlift, Military – Keep the rep ranges and sets between 3-6 WORK HEAVY
C. Medium Intensity Exercise: If you did a heavy upper lift, do a lower lift here. If you did a heavy lower lift, do an upper lift here. I recommend going single leg movements for lower body and any variation of the barbell lifts for upper body. 2-4 sets of 6-10 reps here.
D. Lower Intensity Posterior Chain: I am a big fan of using bodybuilding style rep schemes to build up the posterior chain. I recommend doing any type of rowing exercise alternating between vertical (pull ups, chin ups, lat pulldowns) and horizontal pulls (inverted row, bent over row, lawnmower pulls). Utilize high rep hip thrusts, lateral band walks or the ab/adductor machine for lower body posterior chain. 2-3 sets of 10-15 reps here
2 days/week – Squat on day 1 , Bench on day 2, Raise intensity on C and D
3 days/week – Squat, Bench, Deadlift
4 Days/week – Squat, Bench, Deadlift, Military
Adjust the reps and sets based on how you feel each day. Take at least one day completely off, one each other non-lift day go outside and play a sport, do yoga or light conditioning.
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