My Current Workout Routine

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Here’s the template that I currently as part of my workout routine. I have been following this plan since a few months and (with some adjustments here and there) it has worked rather well meeting my two goals: putting on muscle, setting rep PRs, and getting conditioned (to some extent).

1-Deadlift_Angle_Lock

Working on my angles

Always focusing on one or two big movements per each workout. Nothing fancy, kind of old skool programming. Some conditioning on Tuesday and Saturday but nothing too crazy. My main focus is on building up upper traps, triceps, shoulders while getting stronger on the main lifts.  Few workouts are longer than 50 min. More often, they are around 40 min. I have full access to my basement gym avoiding commercial gyms and having the liberty to train whenever and however it suits me (i.e. aggressive music, topless, screaming). Anyways, here’s the routine:

Monday

  • 30° Incline DB Press
  • Bodyweight Dips
  • Cable Chest Fly
  • DB Lateral Raise
  • DB Skullcrushers/Pushdown
  •  Hammer Curls
  • Conditioning: Ultimate Frisbee

 

Tuesday

  • Front Squat
  • Trapbar/ Barbell Stiff-Legged Deadlift /Romanian Deadlift
  • Bulgarian Split Squat/Walking DB Lunge
  • DB Farmer’s Walk

 

Wednesday

  • Neck Strengthening
  • Forearm Work


Thursday

  • Chin Ups
  • T-Bar/Barbell Row
  • Snatch Grip High Pull
  • One-Arm DB Row
  • Face Pulls
  • Reverse Curl

 

Friday (Optional)

  • Seated DB Press
  • Handstand
  • Landmine Overhead Press
  • Dips

 

Saturday & Sunday

  • Uphill Sprinting
  • Gymnastic Ring Practice

 

For the future, I would like to drift away from simply bodybuilding and lean more towards Strongman-like exercises (Car Pushing, Sled Drag, Log Lift, Yoke Walk, Tire Flip, Sandbag Carry etc). Strongmen are the strongest people in the world and hence their strength is as functional for daily life as it gets.

I have a problem with powerlifting as it focuses too much on merely three movements where technique, leverage arms (and sometimes gear) are the paramount factors. You should be able to lift/press heavy things without requiring the burden of complicated gear (i.e. belt, straps etc).

Any suggestions to program smarter? 

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  • Jordan

    Really enjoying browsing your blog, some excellent advice.
    what do you suggest for sprint times/rest ratios etc?

    • http://www.biohacks.net/ Stephan R

      Thanks!
      I currently haven’t incorporated any sprints in my routine. I will occassionaly do Tabata intervals on the rowing machine. If you are going to sprint, I would definitely suggest doing hill sprints – much safer option than sprinting all out on flat ground. Walking down the hill for the next sprint would be your rest time. These are brutal though. 😉