Hello Fastlaners,
since i have some idle time i thought, i might aswell write down my workout plan i adjusted over the course of the last 4 years and which i'm executing since 1 year.
First of all: my goal is not getting super muscular or obtaining a bodybuilder physique. I just want to stay lean, build some decent muscle and be able to push and pull a good amount of weight, so my body stays functional for day-to-day operations without beeing exhausted from minor tasks.
I’m training in 2 day cycles, meaning: training - day off - training - day off - etc.
I do a ~15 min. warm-up before each workout and try to limit workout time to about 1 hour of time. I end almost every workout with core exercises and shrugs in sort of a “power-exercise”, which means - no rest.
I’m using Jeff Cavalier’s warm-up routine in combination with some deep leg stretches and have to say: it’s the best warm-up routine i’ve ever had.
View: https://www.youtube.com/watch?v=7dT4KHtMM-A
I start every exercise with 2x10 sets with 60% and 80% of my current max weight (not one-rep max), followed by 3x7-8 or 4x5-6 repetitions (depending on how my body responds to the weights that day). If i do any other set of repetitions, i’ll state it behind the name of the exercise. I rest 45-60 seconds between sets, except for deadlifts and squats (~2min).
I also write down all current weights into a note book, to keep track of progression. Furthermore i mark the days i’ve trained on a years-calender (up on my wall), with the unit description of what i’ve trained that day.
Ok, let’s go:
--------------------
Monday - WOU1 (Workout Unit 1)
Warm-Up
“Elevated Push Up’s” - 4 x 10-12
I just stack some plates and put push up grips on it. Here’s what i’m trying to achieve
View: https://www.youtube.com/watch?v=qrTtV6xN9OY
Flat Bench Dumbbell Press
Low-Incline Dumbbell Press
Cable Chest Fly’s
Overhead Press / Military Press, standing
End Routine:
1x40 lower abs, 1x20 six-pack - 1x25 dumbbell shrugs
1x20-40 lower abs, 1x20 six pack - 1x25 dumbbell shrugs
2x20-30 obliques, 1x25 dumbbell shrugs
2x20 core (i like wipers), 1x25 dumbbell shrugs
Done.
Yeah, no benchpress here. It’s not activating the chest enough and i’m having a hard time with my shoulders. Feel free to mix it in if you can’t live without it.
--------------------
Wednesday - WOU2
Warm-Up
Deadlift - 1-2 min. rest intervals
T-Bar Rows
Seated Rows
Jeff Cavalier’s Shoulder Finisher - no rest
View: https://www.youtube.com/watch?v=t0_lZGmo9ag
End Routine (look above)
Done.
--------------------
Friday - WOU5 - Cardio heyyyyy...
Warm-up
Lateral Pull-Up’s 30-40x - do it in your own pace but get them done
25 min. core workout - do what you like, try to hit each part of your core
Do some hanging abs exercises if you can
End core workout with plank and side plank with these intervals: 1x60 sec., 1x45 sec., 1x30 sec. (each side for the side plank obviously) - no rest
I’m then going for a 10km (around 6 1/4 miles) bike ride (stationary) with modest intensity
Done.
--------------------
Sunday - WOU3BI (Biceps)
Warm-up
Dumbbell Biceps Curls
Single-Arm Preacher Curls (all the way down, not some 90° shenanigans)
Reverse Barbell Curls
Overload Barbell Curls, heavy weight for negatives
Pull Up’s, jump up, slow on the negatives. 5-6 times
Jeff Cavalier’s “Sore in 6 forearm workout”
View: https://www.youtube.com/watch?v=Ej4WzltO1DA
End Routine, minus the shrugs. (I just can’t hold onto the dumbbells after the sore in 6 stuff)
Done.
--------------------
Tuesday - WOU3TRI (Triceps)
Warm-up
French-Press
Dumbbell Overhead Triceps Extensions, split in 2 parts:
1. Upper range of the movement 7-8x
2. Lower range of the movement 7-8x
Close Grip Bench Press
Overhead Cable Triceps Extension
Jeff Cavalier’s “Sore in 6 forearm workout”
End Routine, minus the shrugs
Done.
--------------------
Thursday - WOU4
Squats, 1-2 min. rest
Fast Paced Box Squats (might need to reduce the initial squat weights)
Lunges / Reverse Lunges, weighted (Dumbbells, Free Weights)
Step Up’s, Block height = 90° leg angle, weighted (Dumbbells, Free Weights)
Calve Press, no weights, slow movement, 100-120x
Done.
--------------------
Saturday - WOU5 - Cardio again.
Warm-up
Lateral Pull-Up’s 30-40x - do it in your own pace, just get them done
25 min. core workout - do what you like, try to hit each part of your core
Do some hanging abs exercises if you can
End core workout with plank and side plank with these intervals: 1x60 sec., 1x45 sec., 1x30 sec. (each side for the side plank obviously) - no rest
Then i’m off for a 4km run (around 2 1/2 miles) which i attempt to do in about 30 mins
Done.
--------------------
Repeat the workout cycle.
All the credit goes to the youtube channels of Jeff Cavalier (Athlean-X), Elliott Hulse (Strenght Camp), Scott Herman (Scott Herman Fitness), Omar Isuf (OmarIsuf), Paul Chek (Paul Chek) and Clarence Kennedy (Clarence0) that provided an astonishing amount of value for free!
I tried so many workout plans and none of it really sticked with me. I was getting poor results, was to exhausted most of the time, had to take breaks every 5-6 weeks and got sick every 3-4 months. This one sticks with me a little bit over a year now and i had no need to take even a week off of it (even though i did, because vacation). I feel i can manage my energy and exhaustion levels quite well and up my weights every 2-4 weeks.
This is by no means “The perfect Workout-Plan”, it just works perfect for me and i wanted to share it. Maybe it helps.
If you got questions or recommendations, please ask / share.
since i have some idle time i thought, i might aswell write down my workout plan i adjusted over the course of the last 4 years and which i'm executing since 1 year.
First of all: my goal is not getting super muscular or obtaining a bodybuilder physique. I just want to stay lean, build some decent muscle and be able to push and pull a good amount of weight, so my body stays functional for day-to-day operations without beeing exhausted from minor tasks.
I’m training in 2 day cycles, meaning: training - day off - training - day off - etc.
I do a ~15 min. warm-up before each workout and try to limit workout time to about 1 hour of time. I end almost every workout with core exercises and shrugs in sort of a “power-exercise”, which means - no rest.
I’m using Jeff Cavalier’s warm-up routine in combination with some deep leg stretches and have to say: it’s the best warm-up routine i’ve ever had.
I start every exercise with 2x10 sets with 60% and 80% of my current max weight (not one-rep max), followed by 3x7-8 or 4x5-6 repetitions (depending on how my body responds to the weights that day). If i do any other set of repetitions, i’ll state it behind the name of the exercise. I rest 45-60 seconds between sets, except for deadlifts and squats (~2min).
I also write down all current weights into a note book, to keep track of progression. Furthermore i mark the days i’ve trained on a years-calender (up on my wall), with the unit description of what i’ve trained that day.
Ok, let’s go:
--------------------
Monday - WOU1 (Workout Unit 1)
Warm-Up
“Elevated Push Up’s” - 4 x 10-12
I just stack some plates and put push up grips on it. Here’s what i’m trying to achieve
Flat Bench Dumbbell Press
Low-Incline Dumbbell Press
Cable Chest Fly’s
Overhead Press / Military Press, standing
End Routine:
1x40 lower abs, 1x20 six-pack - 1x25 dumbbell shrugs
1x20-40 lower abs, 1x20 six pack - 1x25 dumbbell shrugs
2x20-30 obliques, 1x25 dumbbell shrugs
2x20 core (i like wipers), 1x25 dumbbell shrugs
Done.
Yeah, no benchpress here. It’s not activating the chest enough and i’m having a hard time with my shoulders. Feel free to mix it in if you can’t live without it.
--------------------
Wednesday - WOU2
Warm-Up
Deadlift - 1-2 min. rest intervals
T-Bar Rows
Seated Rows
Jeff Cavalier’s Shoulder Finisher - no rest
End Routine (look above)
Done.
--------------------
Friday - WOU5 - Cardio heyyyyy...
Warm-up
Lateral Pull-Up’s 30-40x - do it in your own pace but get them done
25 min. core workout - do what you like, try to hit each part of your core
Do some hanging abs exercises if you can
End core workout with plank and side plank with these intervals: 1x60 sec., 1x45 sec., 1x30 sec. (each side for the side plank obviously) - no rest
I’m then going for a 10km (around 6 1/4 miles) bike ride (stationary) with modest intensity
Done.
--------------------
Sunday - WOU3BI (Biceps)
Warm-up
Dumbbell Biceps Curls
Single-Arm Preacher Curls (all the way down, not some 90° shenanigans)
Reverse Barbell Curls
Overload Barbell Curls, heavy weight for negatives
Pull Up’s, jump up, slow on the negatives. 5-6 times
Jeff Cavalier’s “Sore in 6 forearm workout”
End Routine, minus the shrugs. (I just can’t hold onto the dumbbells after the sore in 6 stuff)
Done.
--------------------
Tuesday - WOU3TRI (Triceps)
Warm-up
French-Press
Dumbbell Overhead Triceps Extensions, split in 2 parts:
1. Upper range of the movement 7-8x
2. Lower range of the movement 7-8x
Close Grip Bench Press
Overhead Cable Triceps Extension
Jeff Cavalier’s “Sore in 6 forearm workout”
End Routine, minus the shrugs
Done.
--------------------
Thursday - WOU4
Squats, 1-2 min. rest
Fast Paced Box Squats (might need to reduce the initial squat weights)
Lunges / Reverse Lunges, weighted (Dumbbells, Free Weights)
Step Up’s, Block height = 90° leg angle, weighted (Dumbbells, Free Weights)
Calve Press, no weights, slow movement, 100-120x
Done.
--------------------
Saturday - WOU5 - Cardio again.
Warm-up
Lateral Pull-Up’s 30-40x - do it in your own pace, just get them done
25 min. core workout - do what you like, try to hit each part of your core
Do some hanging abs exercises if you can
End core workout with plank and side plank with these intervals: 1x60 sec., 1x45 sec., 1x30 sec. (each side for the side plank obviously) - no rest
Then i’m off for a 4km run (around 2 1/2 miles) which i attempt to do in about 30 mins
Done.
--------------------
Repeat the workout cycle.
All the credit goes to the youtube channels of Jeff Cavalier (Athlean-X), Elliott Hulse (Strenght Camp), Scott Herman (Scott Herman Fitness), Omar Isuf (OmarIsuf), Paul Chek (Paul Chek) and Clarence Kennedy (Clarence0) that provided an astonishing amount of value for free!
I tried so many workout plans and none of it really sticked with me. I was getting poor results, was to exhausted most of the time, had to take breaks every 5-6 weeks and got sick every 3-4 months. This one sticks with me a little bit over a year now and i had no need to take even a week off of it (even though i did, because vacation). I feel i can manage my energy and exhaustion levels quite well and up my weights every 2-4 weeks.
This is by no means “The perfect Workout-Plan”, it just works perfect for me and i wanted to share it. Maybe it helps.
If you got questions or recommendations, please ask / share.
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