Below you can find a collection of my workouts that I’ve gathered from various sources1 throughout my lifting career. I use a push (chest, triceps, shoulders), pull (back, biceps), legs (lower body) split and try to go to the gym at least three times a week. Although this is the schedule that I follow and works for me, it may not work for you. As a result, I recommend you use this information to build upon. A collection of home workouts is also available for when you don’t have access to any equipment.

The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”

- Arnold Schwarzenegger

Push

  • Bench press
  • Incline press
  • Dips
  • Flies
  • Overhead press
  • Side and front raises

Pull

  • Deadlift (2 sets)2
  • Chin-ups
  • Deadlift (2 sets)
  • Wide grip pull-ups
  • Bent over rows
  • Lat pull down
  • Y/W face pulls
  • Shrugs
  • Curls

Legs

  • Barbell squat
  • Hip thrusts
  • Bulgarian split squat
  • Calf raises
  • Turf

Core

  • Repeat 3x

    1. 15 x Leg raises
    2. 15 x Hip raises
    3. 15 x Jackknives
    4. 30 x Bicycles
    5. 30 x Crunches
    6. 30 x Russian twists
    7. 30s/45s/60s 6 inches
  • Cable torso rotations
  • Machine crunches

  1. All main sources 

  2. It is very important that you perform this exercise correctly. Not doing so can lead to serious injury and time away from the gym. Prior to trying this exercise, I recommend you take a look at this video by ATHLEAN-X.