I get asked every day… “Jeff, what’s your workout routine, brah?”. The answer is, I don’t stick to one workout routine. I change up my workouts regularly to keep my muscles shocked and constantly growing, and so should you. With that said, it’s important to try out different routines to see which suit you best, so here is one that I have been using recently for you to try out.
DAY 1: CHEST/CALVES
One of my favorite days of the week. This is your opportunity to really hit your chest hard, get an epic pump, and do some work on your calves, too.
Barbell Incline Bench Press
4 sets of 10, 8, 8, 6 reps
Dumbbell Bench Press
4 sets of 10, 8, 8, 6 reps
Incline Dumbbell Flyes
4 sets of 10, 8, 8, 8 reps
Dips – Chest Version
3 sets to failure
Cable Flyes
3 sets of 12, 10, 8 reps
Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps
Seated Calf Raises
5 sets of 25, 20, 15, 12, 10
DAY 2: BACK
A strong back will add width to your physique and give you that highly desired v-taper, adding to the illusion of a slim aesthetic waist.
Barbell Deadlift
3 sets of 10, 8, 6 reps
Bent Over Barbell Row
4 sets of 12, 10, 8, 8 reps
Wide Grip Chin-Up
4 sets of 10 reps
Seated Cable Rows
4 sets of 12, 10, 8, 8 reps drop set to failure each set
DAY 3: LEGS
After hitting chest & back, you’ll find most of your upper body sore as you’ve just completed numerous compound movements. This gives you the perfect opportunity to hit your lower body and really grow your legs. This day isn’t easy, but push through and your physique will stand out from the rest!
Barbell Squat
5 sets of 15, 10, 8, 8, 6 reps
Front Barbell Squat
4 sets of 10, 8, 8, 6 reps
Leg Press
3 sets of 10, 8, 8 reps
Quad Extensions
4 sets of 12, 10, 8, 8 reps
Lying Leg Curls
4 sets of 12, 10, 8, 8 reps
DAY 4: ARMS/CALVES
One of the hallmarks of an impressive physique, get your biceps and triceps up to par with this workout. Push hard!
Barbell Curl
4 sets of 12, 10, 8, 6 reps
Alternating DB Curl
3 sets of 8-10 reps
Preacher Curl
3 sets of 10 reps
Concentration Curls
3 sets of 15 reps
Dumbbell One-Arm Triceps Extension
3 sets of 12-15 reps
Triceps Rope Extensions
4 sets of 12, 10, 8, 8 reps
Skull-Crushers
4 sets of 10-12 reps
Standing Calf Raises
5 sets of 20, 15, 12, 10, 8 reps
Seated Calf Raises
5 sets of 25, 20, 15, 12, 10
DAY 5: SHOULDERS
Capped, strong shoulders will add width to your physique where it matters and polish off your physique. The shoulder girdle is crucial in almost all lifts, so by working your front, side and rear delts you’ll be building the foundation for a solid physique.
Shoulder Press
4 sets of 10, 8, 8, 6 reps
Side Lateral Raise
4 sets of 10 reps
Bent-Over Rear Delt Raise
4 sets of 10 reps
Front Dumbbell Raise
3 sets of 10 reps
Upright Barbell Row
2 sets of 10 reps
Rear Delt Pec Deck Flyes
4 sets of 12-15
Barbell Shrug
4 sets of 20, 15, 12, 10 reps
Dumbbell Shrug
3 sets of 12, 10, and 8 reps
DAY 6: Optional Rest Day
Take a well earned rest on this day, keep physical activity low and try to minimize stress so you’re fresh to continue on with the routine.
- Or you can hit any muscle group again that you want to. I recommend picking a lagging muscle group to train on this day.
DAY 7: REST
Congratulations! You have successfully completed a week of this routine. Rest up, and get right back to it the next day. You’re going to want to stick to this routine for at least 6 weeks to start seeing positive results. Make sure to apply the progressive overload principle, and always try to lift a weight stronger than you’ve lifted in the past.
If you want to maximize your results, I’d love to help you with building a workout routine and diet plan that’s catered to your exact situation and goals. If you need explanations on the right foods to eat, how to perform certain exercises, or just want me to guide to along your journey, hit the button below.