Workout Routine

By popular demand (one guy on IRC) I'm putting together a page to describe my workout routine.

To start, I'm going to explain the philosophy of steadily increasing stress (weight) as you go from cycle to cycle. The whole point of lifting regularly is to build muscle, right? So, you should be increasing weight as you go from cycle to cycle. I usually do 5lb increase if I'm satisfied with how I performed with the last set. If not, I keep the weight the same. Very rarely have I ever reduced the amount of weight I was lifting, usually after a period of increasing too much.

The important thing when starting out is gauging where you are now. If you're very active, you should try higher weights than I suggest. If you aren't, these weights are perfect.

Aim for 4-5 minutes of break inbetween sets, at the end of the first set you should be noticably tired, but not tired enough to convince yourself that you won't finish the workout. If you think so, no shame in reducing the weight a little. 5lb increments are what we're shooting for here.

The routine consists of a 3-day rotation (optional 4th day if you want a break):

Leg Day

Pull Day

Push Day


Most of these workouts shouldn't take any longer than 30 minutes. With the exception of leg day, due to the 5x5 workout. Email Me if you have any questions.