Every month I like to switch up my workout routine. I don't always change everything up completely and there are a few favorites that stay but I also tend to change things up whether it's for physique purposes or because I discovered a new muscle that happens to be really week. I am not a certified trainer; I am just a weirdo who likes working out and building muscle.
When I first designed this routine, I had a few goals in mind. Continuing to grow and strengthen my entire lower body and building muscles in my chest. The goal for my legs has always been for them to be HUGE and Functional but the goal for my chest stemmed from a large loss of fat and mass in my chest since I (Trigger warning) stopped breast feeding. So, my goal is to see if building my pecs will help with the return of my non-pregnant/ non breastfeeding boobs.
Because building and maintaining my legs is at the top of my fitness priorities, I have 2 leg days starting with Monday. I focus on my Hamstrings, Calves, and Glutes. I also have a goal of getting better running faster for longer. So, I either start or end with a 2-mile run. Originally, my first workout was hamstring raises but it was hard to do with my available equipment, so the first non-cardio exercise was changed to Romanian Deadlifts. I did 3 sets of 10 with an Olympic bar with 135lbs. Next, is hip thrusts which I usually did using the smith machine doing 3 sets of 10 with 95-105 lbs. The last exercise is calf raises with which I do standing and holding 2 35lb dumbbells in each hand hitting 3 sets of 10.
| Monday (Hamstrings, calves, glutes) |
| Run |
| Romanian Deadlift |
| Hip thrusts |
| Calf raises |
Tuesdays are the newly implemented chest and tricep days which I was really excited to try. We started off with Incline chest press for the upper pectoral muscles and because I didn't do much chest I had to start with lower weight. So, we did 3 sets of 10 with 60-70lbs. Next was the normal flat bench press with the same weight and reps just to hit the main pectoral muscles. After that I hit the triceps with dips on the machine that assists with pull ups, chin ups, and dips with the same 3 sets of 10. And lastly, to absolute destroy my arms and chest I do decline pushups doing 4-6 sets of 5 depending on how dead my arms are.
| Tuesday (Chest) | 3 sets |
| Incline bench press | |
| Flat bench press | |
| Dips | |
| Decline push ups | |
Wednesdays are the leg day burnout days for our Quads and Hip flexors. We start with my favorite, Barbell Squats, I do 3 sets of 10 including a warmup weight of 95 lbs. and then the next 2 sets with 135 lbs. Next is Bulgarian split squats, doing 3 sets of 10 with a 30 lb. dumbbell in each hand. After that I did walking lunges 3 sets of 10 with 25 lb. dumbbells in each hand. And lastly I hit the stair master for 20-25 minutes.
| Wednesday (Quads & Hip flexors) | 3 sets |
| Barbell squats | |
| Bulgarian split squats | |
| Lunges | |
| Stair master | |
Thursday is my back and core day. I start off with another favorite, Barbell rows, at 90 lbs. doing 3 sets of 10. Next, we hit Overhead press with 60 lbs. doing 3 sets of 10. After that we get into core with Oblique raises using just bodyweight for now and 3 sets of 10. Lastly, We get into some plank dips (the one where you dip your hips side to side) 10 reps on each side for 3 sets.
| Thursday (Back & Core) | 3 sets |
| Barbell rows | |
| Overhead press | |
| Oblique raises | |
| Plank dips (hip dips) | |
Friday is the day I focus on JUST cardio. Generally, it is a 20 minute run and a 5 to 10 minute cool down walk. Depending on if my Wednesday cardio was changed to a run and depending on if my hip flexors are sore, I may change it to 20 minutes on the Stairmaster because it is lower impact on my joints but still really good cardio. Generally, I'm super sore but Friday so it's a good way to loosen up my legs and rest a bit for my upper body.
Please see the whole workout below.
Hopefully this is a good example/ template to help you get started either trying or building a new routine or if you try mine let me know. Stay hydrated 🧉
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