Reminders
Steven Vandevelde

Workout Schedule

Low-intensity (light-weight, half of normal, or less) movements for the 3min warm-up and cool-down. Repetition speed: 2 seconds up, 1 second pause, 2 seconds down. Do multiple warm-up sets in order to lift heavier.

Body-weight only (default, home)

{Monday} – Push

  1. 3 sets of regular push-ups (weighted or one-handed)
  2. 3 sets of decline push-ups (same as before, but feet are placed higher)
  3. 3 sets of chest dips (use chairs)
  4. 3 sets of side lateral raises (4-6 reps each side)
  5. —> Abs workout
  6. —> Calf workout A

Notes: If you can do more than 10 push-ups, make the exercise more difficult, add more weight. Same for dips.

{Wednesday} – Pull

  1. 3 sets of pull-ups (hand palms facing you)
  2. 3 sets of chin-ups (hand palms facing other side)
  3. 3 sets of dumbbell curl (using kettlebell)
  4. 3 sets of dumbbell overhead triceps press (using kettlebell)
  5. —> Calf workout A

Notes: 4-6 rep range for all exercises.

{Friday} – Legs

  1. 6 sets of weighted squats or one-legged squats
  2. 3 sets of lunges
  3. 3 sets of hip thrusts
  4. 3 sets of standing calf raises

Notes: If you can do more than 10 reps (ie. for squats and lunges), add more weight.

{Saturday} – Abs

  1. —> Abs workout

{Extra} HIIT cardio (in between days)

Jump roping, 5 times at least 30 sec, with 1 min rest periods, 10 times when cutting. HIIT cardio induces more fat-loss than regular cardio and is better for muscle gains. An hour max per week, 2-4 sessions per week.

Weights (gym)

For all these exercises, stay in the 4-6 rep ratio.

{Monday} – Push

  1. 3 sets of incline barbell bench press
  2. 3 sets of seated or standing barbell military press 
  3. 3 sets of flat barbell bench press
  4. 3 sets of side lateral raise
  5. —> Calf workout A

{Wednesday} – Pull

  1. 3 sets of barbell deadlift
  2. 3 sets of barbell row
  3. 3 sets of weighted wide-grip pull-up or chin-up
  4. 3 sets of barbell curl
  5. —> Abs workout

{Friday} – Legs

  1. 3 sets of barbell squat
  2. 3 sets of leg press
  3. 3 sets of romanian deadlift
  4. —> Calf workout B

Other days

Same format as in the body-weight workout schedule.

Circuits

Abs workout

3 sets. A few times per week.

Circuit

  1. 1 set of a weighted exercise, hanging leg raise
    (10-15 reps, if you can do more than 15 reps, add more weight)
  2. Directly after that, 1 set of a unweighted exercise.
    Dragon flag, do until failure
  3. Directly after that, 1 set of another unweighted exercise.
    Air bicycles, until failure

Notes: Rest 3 minutes between circuits.

Calf workouts

Circuit A

  1. 3 sets of standing calf raise (4-6 reps)
  2. 3 sets of seated calf raise (4-6 reps)

Notes: 2-3 minutes rest between sets.

Circuit B

  1. 3 sets of leg press calf raise
    (8-10 reps)
  2. 3 sets of donkey calf raise
    (8-10 reps, or leg press if no such machine is available)

Notes: 1-2 minutes rest between sets