# Personal Workout Routine ## Introduction - My routine is split between Routines A, B and C, which I do alternatively. I typically work out on Mondays, Wednesdays and Fridays, so I do A-B-C every week. - Those routines should take between 60 and 90 minutes to complete, depending mainly on break duration. - I apply [progressive overload](https://en.wikipedia.org/wiki/Progressive_overload) with a hypertrophy focus: for instance, if I can lift 50kg on the bench press for 3x8 reps, I add one or two reps every workout until I feel like I can increase the weight to 52.5kg or 55kg for 3x8 reps, and so on. - Hypertrophy is favoured over strength because I do not aim to be a powerlifter and strength gains are generally a consequence of hypertrophy gains until a very advanced level - *Dropset* means that after reaching failure, you drop the weight by 30-40% and go to failure again. ## Rationale - I chose exercises that give you the "most bang for your buck", i.e., mostly compound exercises that target a lot of muscles, completed by a few isolation exercises to hit specific muscles (neck, biceps, delts, abs, calves) - Routine A: - Horizontal push, horizontal pull, squat, biceps, triceps, hip abductors and adductors - Front squat over back squat because it better engages the quadriceps while needing a lower load, thus reducing the risk of injury - Routine B: - Hinge, vertical push, vertical pull, side deltoids, rotator cuffs, abs - Romanian deadlift over conventional deadlift for the emphasis on the hamstrings, and it just feels better to me - Routine C: - Squat, hinge, posterior chain, chest and triceps, neck, calves - Surprisingly, I mostly feel the 45° back extension in my glutes ## Warm Up (2 min) Very light warm up: *Joint Mobility* part of the [Molding Mobility](https://phrakture.github.io/molding-mobility.html) routine, 5 reps for each movement. ## Routine A - Choose one: - Machine Bench Press 3x8 - Barbell [[Bench Press]] 3x8 - [Incline Barbell Bench Press](https://www.youtube.com/watch?v=J6xFSyhWEEw) 3x8 - Choose one: - [Front Squat](https://www.youtube.com/watch?v=v-mQm_droHg) 3x8 - Hack Squat 3x8 - [Omni-grip Chest-Supported Machine Row](https://youtu.be/spKGN0XzErU?t=306) 3x12 - Choose one: - Machine Preacher Curl 3x12 - [Single-Arm Dumbbell Preacher](https://youtu.be/AdM2BNVo8wI?t=231) [[Biceps Curl]] 1x12 + double dropset - [Cable Archer Curl](https://youtu.be/AdM2BNVo8wI?t=485) 1x12 + double dropset - [Overhead Extension](https://youtu.be/WvlDMlMx1Ok?t=482&si=_PwuDN56sv64KNL_) 3x12 - [Eugene Extension](https://www.youtube.com/shorts/OG131ahIxEs) 1x15 - Hip Abductions 1x15 - Hip Adductions 1x15 ## Routine B - Choose one: - [[Romanian Deadlift]] 3x8 - [Deadlift](https://www.youtube.com/watch?v=VL5Ab0T07e4&t=295s&pp=ygUVZGVhZGxpZnQgamVmZiBuaXBwYXJk) 3x8 - [[Overhead Shoulder Press]] 3x8 - [[Lat pulldown]] 3x8 - Standing Rope [[Upright Row]] 1x12 + double dropset - [[Rope Face Pull]] 1x15 + double dropset - Choose one: - [Hanging Leg Raise](https://youtu.be/qjOoc4CndBk?t=411) 1x12 - [Cable Crunch](https://youtu.be/qjOoc4CndBk?t=446) 1x15 + dropset - [High-to-low Cable Woodchoppers](https://www.youtube.com/watch?v=P7iESCcoIaI&t=109s) 1x15 - [Concentration Curls](https://www.menshealth.com/fitness/a30535041/concentration-curl-biceps-workout/) 3x8 - [Scapular Pull Up](https://www.youtube.com/watch?v=8LJ3Q3Fsrzs&t=466s) 1x12 ## Routine C - Leg Superset - [Bulgarian Split Squat](https://youtu.be/0RvE7H-PLMk?t=450) 3x8 - Choose one: - [[Glute Ham Raise]] 3x8 - [Seated Leg Curl](https://youtu.be/GiOnmiNXbfU?t=120) 3x12 - Superset - [[Pull Up]] 3x8 - [[Dip (exercise) |Dip]] 3x8 - [[Neck training]]: - Neck Curl 1x20 + double dropset - Neck Extension 1x15 + double dropset - [Deadlift conditioning](https://youtu.be/LBHAaUYR3_g?t=245&si=f4--skYs61wJofHV) (Quadratus Lumborum training): - Seated QL Bend 1x15 - Side QL Bend 1x15 - Choose one: - [Single-leg Standing](https://youtu.be/7gguihMNVSE?t=382) [[Calf Raise]] 1x8 + dropset - Seated [[Calf Raise]] 1x12 + dropset - Bodyweight [Tibialis Raise](https://youtu.be/7gguihMNVSE?t=595) 1x15 ## Stretching (15 min) I do my own modified version of the [Starting Stretching](https://phrakture.github.io/starting-stretching.html) routine. - Rod [Shoulder Dislocates](https://www.youtube.com/watch?v=02HdChcpyBs) (10 reps) - [Rear Hand Clasp](https://youtu.be/w1iXMvTMvBo?si=Mn0AvrNy-SbHjtKA&t=139) (2 x 1 min) - [Lying Twist](https://youtu.be/w1iXMvTMvBo?si=GPuLRflt6PKlFwp-&t=740) (2 x 1 min) - [Butterfly](https://youtu.be/w1iXMvTMvBo?si=_OKQLc0qruMcv_jk&t=590) (1 min) - [Squatting Internal Rotations](https://www.youtube.com/watch?v=54C5-VZFxIE&pp=ygUZaW50ZXJuYWwgcm90YXRpb24gc3RyZXRjaA%3D%3D) (1 min) - [Bodyweight Pigeon Stretch](https://www.youtube.com/watch?v=2msg4jdu0vk) (2 x 1 min) - Variation: [Posterior Hip Capsule Mobilization](https://www.youtube.com/watch?v=ENAhe6DrYTA) - [Weighted Standing Pike](https://www.youtube.com/watch?v=ipPoSQS8lRw) (1 min) - [Weighted Pancake](https://www.youtube.com/watch?v=dijuSBYWcgI) (1 min) - [Triangle Side Split](https://youtu.be/bJl4VSoESpo?si=uAqMp4aW0LuWZo0u&t=340) (1-2 min) - *(Optional)* Couch Stretch (2 x 1 min) - [Front Split](https://youtu.be/OeJSgrqIxVc?si=GiLP1sMfHZY3ItTQ&t=396) (2 x 1-2 min) - [Backbend](https://youtu.be/w1iXMvTMvBo?si=GYVpd59NtGIbr_ZI&t=665) (1 min) ## Interesting Exercises I Might Try Later - Traps: [Overhead Lu Raise](https://www.youtube.com/shorts/r74q9EF_ni4)