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My Current Complete Workout (Full Program)

I’ve received several messages from those who wanted to see my current workout in full. Thanks for the messages and here you go.

First a couple of points to be made:

  • I train around five or six days per week. I usually go with Monday, Tuesday, Wednesday, Friday, and Saturday.
  • Each workout is an hour or less. Any longer and I’m not keeping track of rest periods enough.
  • I’m 45 so my reps are higher these days. This has actually proven to be better for muscle mass, for me at least.
  • Rest periods are kept between 30 (for smaller groups) and 60 seconds (for larger groups). Pay very close attention to this. It’s the special sauce in how all this works.
  • I operate my training on an A and B routine. I have two workouts for each day that I rotate on a regular basis. This keeps it interesting.
  • I’m more interested in putting on muscle and reshaping my body instead of building pure strength. These workouts will still get you stronger, but that’s not the main focus.
  • Abs are trained each day except leg day. 3 or 4 sets of crunches and 3 or 4 sets of leg raises.

Group A

Day 1:

Incline bench barbell press 4 x 10-20
Flat bench dumbbell press 4 x 10-20
Feet inclined push up 3-4 x as many as possible

Cross bench dumbbell pullover 3 x 10-15

Wide-grip pull up 4 x as many as possible
T-bar row 4 x 10-20
Medium-grip pulldown 3-4 x 10-20

Day 2:

Standing dumbbell side lateral raise 4 x 10-20
Bent-over rear lateral raise 4 x 10-20
Front plate raise 3-4 x 10-20
Barbell shrug 3 x 10-15

Single arm cable pressdown 4 x 10-20
Lying triceps extension 4 x 10-20
Incline bench dumbbell curl 4 x 10-20
Barbell curl 4 x 10-20

Day 3:

Standing calf raise 4 x 10-20
Seated calf raise 4 x 10-20

Leg extension 3 x 20
Leg press 3 x 20
Walking lunge 3 lengths
Dumbbell Romanian deadlift 3 x 10-15
Leg curl 3 x 10-20

Group B

Day 1:

Incline bench dumbbell press 4 x 10-20
Incline Hammer Strength press 4 x 10-20
Floor push up 3 x as many as possible

Cross bench pullover 3 x 10-15

Close-grip pull up 4 x as many as possible
Bent-over barbell row 4 x 10-20
Wide-grip pulldown 3-4 x 10-20

Day 2:

Seated side dumbbell side lateral raise 4 x 10-20
Seated dumbbell shoulder press 4 x 10-20
Cable rear lateral raise 3-4 x 10-20
Dumbbell shrug 3 x 10-20

Overhead rope triceps extension 4 x 10-20
Dumbbell lying extension 4 x 10-20
Standing dumbbell curl 4 x 10-20
Straight bar cable curl 4 x 10-20

Day 3:

Seated calf raise 4 x 10-20
Standing calf raise 4 x 10-20

Leg curl 3 x 10-20
Dumbbell Romanian deadlift 3 x 10-15
Leg extension 3 x 20
Rear foot elevated Bulgarian split squat 3 x 10-20 each leg
Leg press 3 x 20

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