My Current Gym Routine

I have been going to the gym now for around 2 years consistently and within that timeframe I would say I have been training heavy for around a year, more so the last six months. I have hit many plateaus on my weight training journey. I have had times where I have been unmotivated and times where I have whacked out PB's left right and centre. Recently I have been loving my routine and love lifting a heavier weight each time.

I typically train 5-6 times a week currently with a workout split of three lower body days and two to three upper body days with abs and cardio worked into those sessions. With my compound movements I aim to add weight on and lower the reps in order to build my overall strength, then with the isolation exercises I tend to do higher reps with more focus on doing slow and controlled movements to help tone the muscle. 

Day 1 - Legs 

Warm up stretches 

Back squats - work up to 3x5 on 70kg followed by 2x2-3 on 80kg

Front squats - work up to 3x5 on 50kg

RDL (with dumbbells)- 3x8 on 18kg per leg, superset with 3x8 on 12kg

Hip-thrusts - 3x12 with 26kg dumbbell, superset with 3x12 with resistance band

Leg press (with resistance band) - 3x8 on 155kg

Donkey kicks on cable machine - 3x8 per leg

Goblet squat - 3x8 with 26kg dumbbell, superset with 3x8 bodyweight jump-squats 

Box jumps - 5x8

Day 2 - Shoulders, Chest and Triceps 

Warm up stretches

Barbell chest press - work up to 5x5 on 30kg

Dumbbell chest press - 3x10 with 10kg per arm

Cable flys - 3x8 

Dumbbell shoulder press - 3x8 with 10kg per arm

Barbell shoulder press - 3x5 with 20kg barbell 

Single arm lateral raises on cable machine - 3x10 per arm

Front lateral raises - 3x10 with 4kg dumbbell, superset with side lateral raises

Tricep press - 3x8 with 8kg dumbbells

Skull-crushers - 3x8 

Tricep extension on cable machine - 3x10

10 minute row

Day 3 - Legs

Warm up stretches

Back squats - work up to 2x5 on 85kg

RDL (with dumbbells)- 3x8 on 18kg per leg, superset with 3x8 on 12kg

Hip-thrusts - 3x12 with 26kg dumbbell, superset with 3x12 with resistance band

Single leg, leg press - 3x8 per leg

Donkey kicks on cable machine - 3x8 per leg 

Leg extension - 3x10 

Goblet squat - 3x8 with 26kg dumbbell, superset with 3x8 bodyweight jump-squats 

Box jumps - 5x8

Day 4 - Back and Biceps

Deadlifts - work up to 5x4 at 80-90kg

Barbell rows - 5x8 on 40kg

Cable rows - 3x10

Lateral pulldowns - 3x10

Face pulls - 3x8

Dumbbells single arm rows - 3x8 per arm with 16kg 

Bent over rows with dumbbells - 3x8 with 5kg in each arm

Hammer curls - 3x8 per arm with 9kg dumbbells 

Bicep curls with dumbbells - 3x8 with 4kg

Bicep curls with bar - 3x10 at 12.5kg

10 minute row or abs 

Day 5 - Legs

Warm up stretches

Front squats - work up to 5x5 on 50kg

RDL (with dumbbells)- 3x8 on 18kg per leg, superset with 3x8 on 12kg

Hip-thrusts - 3x12 with 26kg dumbbell, superset with 3x12 with resistance band

Bulgarian split squats - 3x6-8 per leg with 12kg dumbbells in each hand

Leg press (with resistance band) - 3x8 on 155kg

Donkey kicks on cable machine - 3x8 per leg

Goblet squat - 3x8 with 26kg dumbbell, superset with 3x8 bodyweight jump-squats 

Box jumps - 5x8

Abs

Day 6 - Back and Shoulders 

Deadlifts - work up to 5x4 at 80-90kg

Barbell rows - 5x8 on 40kg

Cable rows - 3x10

Lateral pulldowns - 3x10

Dumbbell shoulder press - 3x8 with 10kg per arm

Barbell shoulder press - 3x5 with 20kg barbell 

Single arm lateral raises on cable machine - 3x10 per arm

Front lateral raises - 3x10 with 4kg dumbbell, superset with side lateral raises

10 minute row or abs

If I make it to day 6 and I am still motivated to work out it is a good workout week for me and I can assure you that rarely happens. By the time I reach the end of the week my body is tired and everything feels heavy. But that is okay because it is just your body telling you to rest. Rest and fuelling your body is just as important as working out.