In today’s episode I discuss what my weekly exercise plan has been over the last few years and how it has evolved.
I have always done around 3-6 days per week so it has varied depending on what I am training for. In the past, I trained a lot more because I was an athlete and played multiple sports, but now adays I am mainly focusing on building a great physique through intense training, great nutrition, and aiding my fat loss to stay lean with 1-2 day FASTS on occasion.
I played box lacrosse, basketball, and soccer for a number of years when I was younger. I first started training at the age of 9 or 10.
The first exercises that I did were:
Age 9-16
1. Pushups
2. Bicep Curls
First Weightlifting Workout Routine Age 17:
1. Chest/Tris, Back/Bis, Legs/Abs/Calves (This routine I would do for 5 days/week and I would do some cardio sometimes in between workout days)
Example:
Mon-Chest/Tris,
Tues-Back/Bis,
Wed-Legs/Abs/Calves
Thursday-Chest/Tris
Friday-Legs/Abs/Calves
Second Workout Routine Age 19:
2. HIIT (High Intensity Interval Training)
I would train 5-6 days/week but for 25-35 min super intense. THese workouts would vary quite a bit but to give you an example:
Monday– Full Body,
Tues-HIIT Circuit (Jumping Jacks, Pushups, Bodyweight Squats, Burpees) 3 sets each x 30 seconds (15 sec rest)
Wed-Windmill Sprints or Jumprope for 3 sets x 30 sec for 90-100% max effort
Thurs-Full Body
Friday-HIIT Circuit (Squats, Pushups, Pullups, Dips) 4 sets each x 30 sec (15 sec rest)
3. Stronglifts (5×5) Workout routine, 3x/week, Strength Building Routine, Age 20-24
Mon-BENCH PRESS/SQUAT/ROW (Rest 60-90 sec for beginning routine, as routine progresses do 2-5 min rest btwn sets)
Wed-STANDING PRESS/DEADLIFT/SQUAT
Fri-BENCH PRESS/SQUAT/ROW
4. Bro Split or Typical Bodybuilding Split (1 bodypart/day), Age 23-24
Mon-Chest
Tues-Arms
Wed-Back
Thurs-Shoulders
Fri-Legs/Calves
These are all to give you an idea of the types of workout plans/routines you can do, but again I’ve always done routines that I relate to the best. Many of the routines mentioned didn’t work for me all the time so I continually refine the type of training I do every 6-8 weeks or 1-2 months.
If you enjoyed this podcast, feel free to comment, subscribe to listen more, and let me know what other content you would like to see in the future!
Cheers,
Alex
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