Workout Routine
September 22, 2026
The routine below is the one I follow, very kindly made for me by a coach who currently wishes to remain anonymous.
View the plan below, or click the link below for the original word document – might work better for mobile users!
Push x 1
| Movement | Sets | Weight | Notes |
|---|---|---|---|
| Incline Dumbbell bench | 3x 8-12 | 12.5kg | Bench 30 degrees / Arms 45 degrees out |
| Shoulder Dumbbell Press | 3x 8-12 | 5kg | Bench fully up / Arms 90 degrees |
| Push UPs or dips if possible | 3x 6-10 | None | Add more reps if you can do more |
| Chest Dumbbell Flys | 3x 8-10 | 5kg | Arms slightly bent throughout the whole movement. |
| Lateral Raises | 2x 12 | 2.5kg | Arms slightly bent / Straight back with slightly bent knees (Push your ass out to straighten your back when you have bent knees) |
| SKull Crushers | 2x Until Failure | 7.5kg | Slow movement and low depth / One dumbbell |
| Bench weight DIps | 2x Until Failure | 7.5kg | Slow movement and low depth/legs straight out and one dumbbell on your lap |
Pull x 1
| Movement | Sets | Weight | Notes |
|---|---|---|---|
| Assisted PUll Ups (If Possible) | 3x 8-12 | None | Use a strong resistances band to lift both your feet / do normal pull ups if you can |
| Kelso Shrugs | 3x 8-12 | 10kg | Bench at 45 degrees / just a shrug |
| Chest Support Dumbell Rows | 4x 8-12 | 12.5kg | Bench at 45 degrees / try raises elbows pass your back |
| Single Arm Dumbell row | 2x 8-10 per arm | 10kg | Use bench as support / try raises elbows pass your back |
| Shoulder Dumbbell Press | 3x 8-12 | 5kg | Bench fully up / Arms 90 degrees |
| Lateral Raises | 2x 12 | 2.5kg | Arms slightly bent / Straight back with slightly bent knees (Push your ass out to straighten your back when you have bent knees) |
| Incline Bicep Curls | 2x Until Failure | 5kg | Slow movement / bench 45 degrees |
| Incline Hammer Curls | 2x Until Failure | 7.5kg | Slow movement / bench 45 degrees |
Legs and Abs x 2
| Movement | Sets | Weight | Notes |
|---|---|---|---|
| Box standing calf raises | 3x 8-12 | 10kg | Both dumbbells / Get a platform probably a step high / Low depth and burst coming back up |
| Squats SUmo Squat Variation | 3x 8-12 | 20kg | One dumbbell / Hold with both hands and get a low depth. Stick your ass out for a straight back |
| DUmbel RDLs MAke sure back is staright ////// Very Important | 3x 8-12 | 10kg | Both Dumbbells hanging / stand straight then bend knees slightly then stick your ass out and bend / Use a mirror to help keep back straight and flat /burst bac k up into a straight back. |
| Bulgarian split squat | 3x 8-12 | 5kg | Never done them but they are meant to be good / probably ensure your movement is slow |
| Glute Thrust | 3x 8-12 | 20kg | Use a flat bench / one dumbbell on lap / knee has an inner 90 degrees angle and slow movement downwards. |
Abs, I would do 2 sets and use a weight to hold feet.
Sit-ups – 10-12 reps – Focus on trying a few decline sit-ups once in a while, as these are the best for total ab growth.
Leg Raises – 10-12 reps – Build up these to perform dragonflies later
Russian twist – 2.5kg – 40 reps – Be fast but also have a far turn
Crunches – 12 reps – It’s a crunch
Reverse Crunch – 12 reps – Be slow on movement and keep your back on the mat
Toe taps – 40 reps – Keep upper body off the mat
Plank – 30secs – Keep back straight grhhh
After a while, start introducing more weight ab exercises for best growth
Back / Chest and Arms x1
| Movement | Sets | Weight | Notes |
|---|---|---|---|
| Incline Dumbbell bench | 3x 8-12 | 12.5kg | Bench 30 degrees / Arms 45 degrees out |
| Kelso Shrugs | 3x 8-12 | 10kg | Bench at 45 degrees / just a shrug |
| Chest Support Dumbbell Rows | 4x 8-12 | 12.5kg | Bench at 45 degrees / try raises elbows pass your back |
| Chest Dumbbell Flys | 3x 8-10 | 5kg | Arms slightly bent throughout the whole movement. |
| Incline Bicep Curls | 2x Until Failure | 5kg | Slow movement / bench 45 degrees |
| Incline Hammer Curls | 2x Until Failure | 7.5kg | Slow movement / bench 45 degrees |
| SKull Crushers | 2x Until Failure | 7.5kg | Slow movement and low depth / One dumbbell |
| Bench weight DIps | 2x Until Failure | 7.5kg | Slow movement and low depth/legs straight out and one dumbbell on your lap |
Notes
- Weights are estimates, so just change them to what you can do
- Try to get above 8 reps for everything
- Drink water always
- Rest should be about 1- 2 minutes per set
- Definitely download hevy and upload the workouts into there. It’s a great app to keep track of and show you what to do
- Look up what you don’t know what to do and just keep your back straight
- Stretch after every session, focusing on what you did, but ensure you do spine, neck, fingers and joint stretches in every session.
- I didn’t include any pulley machine exercise as I don’t know what machine you will be getting
- Cardio do on rest days if you want, but if you average 20k steps a day, it’s cool now too.
- Get decent sleep of over 8hrs, best for recovery and growth
- Eat lots of protein, probably 80 grams and above per day.
- You don’t have to do all 5 days; just do push, pull, legs if you want, but it’s much better to train muscle twice a week.
- Keep your back straight always, especially during bending exercises. Keep that ass out.
- It’s good to train bodyweight exercises such as pull-ups and dips, as then you can start to do weight bodyweight exercises, which are the best for multiple muscle growth.
- Go the extra step further, but don’t strain yourself to a breaking point on one exercise
- What I mean by arm angles below
- Ask me anything you want as well if you’re unsure
- I’ll keep you updated on changes you should make as well, but this is a good starting point imo
