Do this next time you workout

Workout template

Next time you go in the gym and wonder how to structure your workout give this template a try. It's very flexible, gives you enough variety if you are injured, will make you stronger and is over in 45-60 minutes depending on the amount of rest you take.

The template works well for strength development as well as muscular definition.

1. How long should you be there

Keep your workouts short. 45-60 min is all you need. When you are in the gym, focus! Turn you phone on airplane mode and workout uninterrupted.

One of the most common mistakes is resting for too long between sets. You do not have time to answer a text, check social media and your emails between sets.

Going to the gym with a friend will help your push yourself more during the workout and I highly recommend that you do. I've been working with a workout partner for as long as I can remember and love it. But make sure that you and your workout buddy are here to work, not chat about your up coming weekend plans.

Generally speaking, you should be able to complete at least 20 sets of exercises within 45 minutes.

If you need a good playlist to get you through your workout you can check this one out.

One trick I like to do is setting up a timer for a certain amount of time (usually 60 minutes) and then focus on getting as much done as I can in that time. This can turn into a challenge against yourself, trying to achieve more during the same amount of time week over week. I use 60 minutes but you can use 30 minutes, 45 minutes or other times that work better for you.

Ok, now let's take a look at the actual workout you will do.

2. Warm up

There are two types of warm ups and both are important.

The general warm up. This is to get your body temperature up and get the body moving. All you have to do is hop on a cardio machine or grab a skip rope and spend 5-8 minutes just cycling, rowing, skipping at a slow pace. Once you are breaking a light sweat you can move on to the specific warm up.

The specific warm up refers to preparing for a specific movement you are about to do. If your first move is squats, your specific warm could include glute priming exercises, core stability drills, practice squats, or any exercises you like to do before squats. The goal of the specific warm up is to get you feeling fired up for the workout you are about to do.

Warm up set

Before starting any exercise, I recommend you do 1-2 warm up set of that particular exercise. If you are about to bench 135 pounds on your first set, do a warm up set with 45 pounds and then another warm up set at 95 pounds. Do 8-10 reps on each warm up set and focus on executing the movement with perfect form.

3. Focus on the following exercises

You are going to do 4 super sets.

A super set is two exercises grouped together that you do back to back. You do your reps of exercise A and then right away, without taking a break you do exercise B. After exercise B you can take your break.

The super sets typically use two exercises that target two opposing muscle groups such as a chest exercises and a back exercise or a bicep exercise and a tricep exercise. This allows you to do more work in less time.

Super set 1

The first super set will be a squat pattern (any squat, split squats, step ups, lunges and their variations) paired with hip hinge assistance exercise (glute bridge, hamstring curl on swiss ball, single leg deadlift, nordic curl).

The goal here is to go heavier on the the squat and lighter on the hinging. This will give your legs a great challenge all the while staying safe.

You will do 3 sets of these. All sets are going to be light for the hinging exercises so do between 10 and 15 reps, focusing on engaging the targeted muscles.

Go light on the first set of squat, and hone in on the technique, do 10-15 perfect reps.

Increase the weight a little bit for the second set and do 8 reps.

Increase the weights again and go all out on your last set, doing 8 very tough reps.

Take 90-120 seconds break in between super sets.

Super set 2

Pick a heavy hinging exercise (any deadlift variation, good mornings or barbell hip thrust) and a light squat variation (lunges, step ups, goblet squat, over head squat, farmer carry).

You are going to do the exact same reps and sets as the first superset.

Take 90-120 seconds break in between super sets.

Super set 3

Pick a vertical push (any over head pressing movement) and a vertical pull (any pull up and lat pull down variation).

Do 3 sets, and do the same reps for each exercises.

First set is light, 10-15 reps.

Add weight for the second and third set.

Make your last set super tough.

Take 45-60 seconds rest between super sets.

Super set 4

Pick a horizontal pressing movement (any bench press, pull overs, fly and their variations) and a horizontal pull movement (Bent over rows, dumbbell rows, seated row, basically any row).

Do the exact same sets and reps as super set 3.

Take 45-60 seconds rest between super sets.

4. Core and Arms?

This workout will challenge your core and arms all throughout the main lifts, I don't recommend you spend time isolating them with more exercise.

Your core will have to work very hard during the heavy AND light leg work. You arms will also work very hard during all the upper body movements.

Focus your energy on the main lifts and keep the workout short guys.

If you respect your rest periods and keep them the appropriate length, this workout will be challenging and you will be out of the gym within 45 minutes. Doing this style of workout 3 times per week is plenty if your goal is to get stronger or getting more defined muscles.

Try pairing different exercises each workouts.

Enjoy the gains!


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