EPISODE · Jan 14, 2020 · 23 MIN
My Weekly Exercise Plan | Ep. 3
from MindCep · host Alex Muir
In today's episode I discuss what my weekly exercise plan has been over the last few years and how it has evolved. I have always done around 3-6 days per week so it has varied depending on what I am training for. In the past, I trained a lot more because I was an athlete and played multiple sports, but now adays I am mainly focusing on building a great physique through intense training, great nutrition, and aiding my fat loss to stay lean with 1-2 day FASTS on occasion. I played box lacrosse, basketball, and soccer for a number of years when I was younger. I first started training at the age of 9 or 10. The first exercises that I did were: Age 9-16 1. Pushups 2. Bicep Curls First Weightlifting Workout Routine Age 17: 1. Chest/Tris, Back/Bis, Legs/Abs/Calves (This routine I would do for 5 days/week and I would do some cardio sometimes in between workout days) Example: Mon-Chest/Tris, Tues-Back/Bis, Wed-Legs/Abs/Calves Thursday-Chest/Tris Friday-Legs/Abs/Calves Second Workout Routine Age 19: 2. HIIT (High Intensity Interval Training) I would train 5-6 days/week but for 25-35 min super intense. THese workouts would vary quite a bit but to give you an example: Monday- Full Body, Tues-HIIT Circuit (Jumping Jacks, Pushups, Bodyweight Squats, Burpees) 3 sets each x 30 seconds (15 sec rest) Wed-Windmill Sprints or Jumprope for 3 sets x 30 sec for 90-100% max effort Thurs-Full Body Friday-HIIT Circuit (Squats, Pushups, Pullups, Dips) 4 sets each x 30 sec (15 sec rest) 3. Stronglifts (5x5) Workout routine, 3x/week, Strength Building Routine, Age 20-24 Mon-BENCH PRESS/SQUAT/ROW (Rest 60-90 sec for beginning routine, as routine progresses do 2-5 min rest btwn sets) Wed-STANDING PRESS/DEADLIFT/SQUAT Fri-BENCH PRESS/SQUAT/ROW 4. Bro Split or Typical Bodybuilding Split (1 bodypart/day), Age 23-24 Mon-Chest Tues-Arms Wed-Back Thurs-Shoulders Fri-Legs/Calves These are all to give you an idea of the types of workout plans/routines you can do, but again I've always done routines that I relate to the best. Many of the routines mentioned didn't work for me all the time so I continually refine the type of training I do every 6-8 weeks or 1-2 months. If you enjoyed this podcast, feel free to comment, subscribe to listen more, and let me know what other content you would like to see in the future! Cheers, Alex "Helping Millennial Professionals Reach Peak Mental & Physical Performance"
What this episode covers
In today's episode I discuss what my weekly exercise plan has been over the last few years and how it has evolved. I have always done around 3-6 days per week so it has varied depending on what I am training for. In the past, I trained a lot more because I was an athlete and played multiple sports, but now adays I am mainly focusing on building a great physique through intense training, great nutrition, and aiding my fat loss to stay lean with 1-2 day FASTS on occasion. I played box lacrosse, basketball, and soccer for a number of years when I was younger. I first started training at the age of 9 or 10. The first exercises that I did were: Age 9-16 1. Pushups 2. Bicep Curls First Weightlifting Workout Routine Age 17: 1. Chest/Tris, Back/Bis, Legs/Abs/Calves (This routine I would do for 5 days/week and I would do some cardio sometimes in between workout days) Example: Mon-Chest/Tris, Tues-Back/Bis, Wed-Legs/Abs/Calves Thursday-Chest/Tris Friday-Legs/Abs/Calves Second Workout Routine Age 19: 2. HIIT (High Intensity Interval Training) I would train 5-6 days/week but for 25-35 min super intense. THese workouts would vary quite a bit but to give you an example: Monday- Full Body, Tues-HIIT Circuit (Jumping Jacks, Pushups, Bodyweight Squats, Burpees) 3 sets each x 30 seconds (15 sec rest) Wed-Windmill Sprints or Jumprope for 3 sets x 30 sec for 90-100% max effort Thurs-Full Body Friday-HIIT Circuit (Squats, Pushups, Pullups, Dips) 4 sets each x 30 sec (15 sec rest) 3. Stronglifts (5x5) Workout routine, 3x/week, Strength Building Routine, Age 20-24 Mon-BENCH PRESS/SQUAT/ROW (Rest 60-90 sec for beginning routine, as routine progresses do 2-5 min rest btwn sets) Wed-STANDING PRESS/DEADLIFT/SQUAT Fri-BENCH PRESS/SQUAT/ROW 4. Bro Split or Typical Bodybuilding Split (1 bodypart/day), Age 23-24 Mon-Chest Tues-Arms Wed-Back Thurs-Shoulders Fri-Legs/Calves These are all to give you an idea of the types of workout plans/routines you can do, but again I've always done routines that I relate to the best. Many of the routines mentioned didn't work for me all the time so I continually refine the type of training I do every 6-8 weeks or 1-2 months. If you enjoyed this podcast, feel free to comment, subscribe to listen more, and let me know what other content you would like to see in the future! Cheers, Alex "Helping Millennial Professionals Reach Peak Mental & Physical Performance"
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My Weekly Exercise Plan | Ep. 3
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