My Routine

Upper/Lower Split Weekly Schedule

• Monday: Upper Body A - Sauna
• Tuesday: Lower Body A - Sauna
• Wednesday: Rest
• Thursday: Upper Body B - Sauna
• Friday: Lower Body B - Sauna
• Weekend: Rest/Cold Plunge

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Workout A: Power & Foundation

Focus on heavy loads and longer rest periods (2–5 minutes) for these sessions.

Upper Body A (Chest, Back, Arms) - Monday

1. Chest: Barbell Bench Press – 3–5 sets of 1–6 reps.
2. Back: Bent-Over Barbell Rows – 3–5 sets of 1–6 reps.
3. Shoulders: Military/Overhead Press – 3–5 sets of 1–6 reps.
4. Arms (Biceps): EZ-Bar or Barbell Curls – 3 sets of 8–12 reps.
5. Arms (Triceps): Triceps Pushdowns – 3 sets of 8–12 reps. Recovery: Sauna: 10-15 minutes, Cool down 10-15 + electrolytes

Lower Body A (Quads, Hamstrings, Core) - Tuesday

1. Quads: Barbell Back Squats – 3–5 sets of 1–6 reps.
2. Hamstrings: Romanian Deadlifts – 3–5 sets of 1–6 reps.
3. Quads/Glutes: Leg Press – 3 sets of 8–12 reps.
4. Calves: Standing Calf Raises – 3–4 sets of 8–12 reps.
5. Core: Planks – 3 sets, holding for 30–60 seconds. Recovery: Sauna: 10-15 minutes, Cool down 10-15 + electrolytes

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Workout B: Volume & Variation

Rotate exercises to target different angles and prevent plateaus.

Upper Body B (Back, Chest, Arms) - Thursday

1. Back: 3–5 sets of 6–10 reps.
   1. Pull-ups
   2. Lat Pulldowns
2. Chest: 3–5 sets of 6–10 reps.
   1. Incline Dumbbell Bench Press
3. Shoulders: 3 sets of 10–12 reps.
   1. Dumbbell Lateral Raises
4. Arms (Biceps): 3 sets of 8–12 reps (targets the brachialis for arm thickness).
   1. Hammer Curls
5. Arms (Triceps): 3 sets of 8–12 reps.
   1. Dips or Overhead Triceps Extensions Recovery: Sauna: 10-15 minutes, Cool down 10-15 + electrolytes

Lower Body B (Hinge, Legs, Core) - Friday

1. Hinge: 3–5 sets of 1–6 reps.
   • Barbell Deadlifts
   • Keep in mind deadlift progressions. Work from the ground up slowly to avoid injury
2. Legs (Unilateral): 3 sets of 8–10 reps per leg.
   • Dumbell Lunges
3. Hamstrings: 3 sets of 10–12 reps.
   • Leg Curls
4. Calves: 3–4 sets of 12–15 reps.
   • Seated or Calf Press
5. Core: 3 sets of 12–15 reps.
   • Hanging Leg Raises or Heel Touches – Recovery: Sauna: 10-15 minutes, Cool down 10-15 + electrolytes

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Progression and Success Tips

• The 2-for-2 Rule: If you can perform two extra repetitions beyond your target for two consecutive workouts, it is time to increase the weight.
  • Record your weights per exercise in order to progress in weight once you plateau
• Exercise Order: Always perform your heaviest compound lifts (squats, bench, deadlifts) at the start of the session to ensure proper form and safety.
• Warm-up: Dedicate 8–12 minutes to dynamic mobility (arm circles, leg swings) to lubricate joints before lifting.
• Post Workout Recovery: Allow for 10-15 minutes post workout for a Sauna session. This should also be followed with a 10-15 minute rest before shower and a lot of electrolytes (at least 16-24 fl oz before and after the session)
• Rest: Ensure at least 48 hours of rest before training the same muscle group again to allow for tissue repair.
• Cold Plunge: Ideally you would complete two 5 minute sessions @ 42-52 Farenheit. This is primarily to promote metabolic activation and focus. Sessions can be used post endurance workouts to reduce DOMS and inflammation, but reference your sheet to figure out best temperature and duration.