Gym Workout Schedule

I posted this gym workout schedule page on my blog for easy access for myself and another… and whoever else comes across this.

(Here’s the protein bar recipe I use.)

This workout schedule covers all of the best exercises for all of the major muscle groups, with the goal of covering them all over about 5 or 6 workout days.  It doesn’t matter if you get them all done in the same week, or over two weeks.  Shoot for a minimum of 3 days per week.  Each day should take about 45 minutes from the time you walk in, to when you walk out.

  • Days 5 and 6 can be combined
  • Day X can be done anytime (I typically do it on Day 4)
  • Make sure to do 10-15 minutes cardio AFTER workout
  • Click on an exercise for more info
Day 1 Day 2 Day 3
Legs Chest Back
Squats Incline Dumbbell Press Deadlifts
Leg Curl (lying or sitting) Dumbbell Flyes Pullups (wide-grip)
Barbell Glute Bridge Pushups (weighted) One-Arm Dumbbell Row
Calf Raises (any variation) Dips (lean forward) Standing Dumbbell Upright Row / Face-pull
Day 4 Day 5 Day 6
Shoulders Triceps Biceps
Seated Dumbbell Press Dips Chin-ups (close-grip)
Dumbbell Side to Front Raise Cable Pushdown (Rope or Bar) Barbell Curls (wide-grip)
Standing Palms-In Dumbbell Press Close-Grip Bench Press Incline Hammer Curls
Day X
Landmine 180s / Pallof Press
TRX Suspended Fallout
Hanging Oblique Knee Raise

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