Workout Routine

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The main goal of this routine is not just to build muscle, but also to improve overall strength and functional fitness. Strength is the target.

Rules to keep in mind:

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Warm-up

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Always start with a warm-up to prepare your body for exercise and reduce the risk of injury. This can include dynamic stretches, light cardio, or mobility exercises.

Form

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Form is extremely important for preventing injuries and ensuring that you’re effectively targeting the right muscles during your workouts. Please watch YouTube videos on exercises you’re not familiar with. Best to have someone knowledgeable guide you so you know the proper form by heart.

Diet

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A key “rule” for a strength-building diet is to maintain a caloric surplus with a high protein intake, adequate complex carbohydrates for fuel, and healthy fats for hormone production. Focus on whole, unprocessed foods like whole grains, lean meats, and healthy fats, and ensure you’re well-hydrated. Timing your protein and carbohydrate intake before and after workouts can also maximize muscle growth and recovery.

Protein

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Aim for 1.5-2.2 grams of protein per kilogram of body weight. This protein should come from a variety of different options to maximize absorption.

Water

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Aim for at least 3-4 liters of water per day, more if you’re sweating heavily.

Cardio

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Cardio is an essential component of any fitness routine, helping to improve cardiovascular health, increase endurance, and burn calories. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio each week. This can include activities like running, cycling, swimming, or group fitness classes.

Rest

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Rest is crucial for muscle building because it’s during recovery periods that microscopic muscle tears from workouts heal and grow stronger, a process called muscle hypertrophy. Adequate rest also replenishes energy stores (like glycogen), prevents overtraining and chronic fatigue, and supports the necessary hormonal balance for growth, ultimately leading to better increased muscle mass and strength.

My 8-10-12 Rule

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For any exercises involving weights, it’s best to use the 8-10-12 rule. Begin with 3 sets of 8 reps at a desired weight. If you aren’t sore the following day, increase to 3 sets of 10 reps next time. Gradually progress to 3 sets of 12 reps until you don’t feel sore the next day. Once you’ve reached 12 reps, you can add more weight, typically about 5 pounds, and then start again at 3 sets of 8 reps.

Abs/Core

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Abs and back muscles are important for overall strength and stability. Extremely important for injury protection, strength increase, and great for cardio. Try to do abs at least once a week.

Easy Difficulty Circuit

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Try to do 3 rounds of the following:

Medium Difficulty Circuit

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Try to do 3 rounds of the following:

Chest and Arms

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Shoulders and back

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Legs

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Schedule

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Beginner Weekly Plan

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• Monday: Chest and Arms
• Tuesday: Rest
• Wednesday: Legs
• Thursday: Rest
• Friday: Back and Shoulders
• Saturday: Abs/Core
• Sunday: Rest

Aggressive Weekly Plan

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• Monday: Chest and Arms
• Tuesday: Back and Shoulders
• Wednesday: Legs
• Thursday: Chest and Arms
• Friday: Back and Shoulders
• Saturday: Abs/Core
• Sunday: Rest