My Current Split

Motivation starts the journey, but discipline is what keeps you showing up.

I am not a personal trainer. I’m a guy that struggled to put on weight and muscle for years until something finally clicked.

No crazy diets. Just consistent protein, avoiding soda and sugary snacks, staying hydrated, and some decent genetics.

What works for me may not work for you, but it might work for someone else.

  • Strength Focused:

    • Barbell Bench Press (4 × 4-6)

    • Dumbbell Shoulder Press (4 × 6-8)

    Hypertrophy Focused:

    • Incline Dumbbell Press (3 × 10-12)

    • Single Arm Cable Lateral Raise (4 × 12-15)

    • Low-to-High Cable Chest Fly (3 × 12-15)

    • Overhead Cable Tricep Extension (3 × 12-15)

  • Strength Focused:

    • Barbell Bent Over Row (4 × 4-6)

    • Weighted Pull Up (4 × 5-8)

    Hypertrophy Focused:

    • Single Arm Dumbbell Row (4 × 10-12)

    • Rope Cable Face Pulls (4 × 15)

    • Incline Dumbbell Curl (3 × 10-12)

    • Hammer Curl (3 × 12-15)

  • Strength Focused:

    • Barbell Back Squat (4 × 4-6)

    Hypertrophy Focused:

    • Romanian Deadlift (4 × 8-10)

    • Bulgarian Split Squat (3 × 10-12)

    • Leg Press (3 × 12-15)

    • Superset: Standing Calf Raise | Seated Dumbbell Calf Raise (4 × 15-20 each)

    • Dumbbell Flat Bench Press (3 × 10 -12)

    • Wide Grip Cable Row (4 × 10-12)

    • Arnold Press (3 × 10-12)

    • Chest Supported Dumbbell Row (3 × 12-15)

    • Superset: Lateral Raise | Rear Deltoid Fly (3 × 12-15 each)

    • Superset: Close Grip Dumbbell Press | Dumbell Curl (3 × 12-15 each)

  • Pick ONE Based on Available Time and Zone Target:

    • Jump Rope (Speed Rope for 5-10 minutes)

    • Assault Bike (HIIT 15s sprint, 30s paced for 15 minutes)

    • Stair Master (Consistent Speed for 20 minutes)

    • Treadmill (Consistent Speed for 30 - 40 minutes)

    • Outdoor Run (Target PR + additional 0.15 - 0.25mi increase per run)