My Exercise Routine
I’ve tried just about every different workout split there is. The bro split, upper body/lower body, push/pull/legs, strength/hypertrophy, 4-day split, etc. I think I’ve experienced the most gains in both strength and physique on a 6 day push/pull/legs program. I ran a very heavy and loaded push/pull/legs program in high school that really got me into weight lifting. I was in the gym for 2 to 3 hours a day, 6 to 7 days per week, doing every kind of exercise you can imagine. That was usually preceded or followed by some intense basketball games. I loved every second of it and I wish I could do it now, but unfortunately I don’t have the time.
With a tighter schedule and much less time available to spend in the gym, I have shortened and optimize my split. I have also put more emphasis on cardio and functional training, such as balance, flexibility and mobility. I think the key to a good split is balance and consistency. It’s important to hit all four pillars of fitness, which are stability, strength, aerobic training, and anaerobic training.
My week consists of the following:
- Strength training – 2 lower body lifts (1 quad focused, 1 hamstring focused), 2 upper body lifts (one back/chest focused, one arm/shoulder focused)
- Aerobic (Zone 2) training – 3 sessions, 45-60 minutes at zone 2
- Anaerobic (Zone 5) training – 1 to 2 sessions, 15 – 40 minutes
I start each workout with a stretch routine that typically last 10-20 minutes. My lower body days begin with heavy sets of either deadlifts or squats (depending on the muscle focus). My upper body days begin with a heavy sets of both back and chest exercise. For example, bent over barbell rows and incline bench press. These sets will typically be in the 4-8 rep range. The rest of the lift I will usually freestyle and pick exercises as I go.
Here are some of my favorite exercises:
- Hamstrings: deadlifts, single-led RDLs, 2-leg RDLs, hamstring curls, hip thrust, walking lunges and step ups
- Quads: Barbell squats, goblin squats, walking lunges, step ups, quad extensions, leg press
- Back: Pull-ups, assisted pull-ups, bent over barbell-rows, single arm barbell rows, lat pull downs
- Chest: incline and flat dumbbell press, incline and flat bench, weighted push ups, flies
I typically do my aerobic and anaerobic training sessions on a stair stepper or treadmill for consistent output. Visit Dr. Peter Attia’s Website for more information on how to most effectively do these training sessions.
This new split was actually heavily influenced by Peter Attia, who I get much of my information from. Peter is one of the internet’s most popular and trusted of the “longevity experts”. He provides tons of useful information on the topic of optimizing health-span and life-span. I like this split because it extremely balanced, efficient, and fun. It hits all the important pillars of exercise.
I usually spend anywhere from 6 to 10 hours a week in the gym. This is nothing compared to my high school routine, which typically amounted to 15 to 20 hours. However, if you can only get in 30 minutes a day, that’s great too. Something is better than nothing, but more is always better when it comes to exercise. Four 30-minute lifts per week will still give you enormous benefits, as long as you push yourself and are efficient.
I believe exercise is the single most powerful tool we have for improving health span and life span. It should be a priority if you want to live an optimal life. Starting an exercise program can be intimidating. I can tell you from personal experience that it is much easier to start and be consistent if you have a plan. I encourage you to build your own exercise program that better suits your interests and time, so you can start living your optimal life.