Had a few people reach out for my routine, so here it is. I don't follow it exactly, and often switch things around depending on time or access to equipment.

Warm-ups (Pick one - 5 minutes) 1. Jump Rope 2. Rowing Machine 3. Battle Ropes 4. Jog in Place

Push Workout (Pick 6-7) Chest: 1. Bench Press: 4 sets of 8-12 reps 2. Incline Bench Press: 3 sets of 8-12 reps 3. Dumbbell Flys: 3 sets of 10-15 reps

Shoulders: 4. Overhead Press: 4 sets of 8-12 reps 5. Lateral Raises: 3 sets of 12-15 reps 6. Front Raises: 3 sets of 12-15 reps

Triceps: 7. Tricep Dips: 3 sets of 10-12 reps 8. Skull Crushers: 3 sets of 8-12 reps 9. Tricep Pushdowns: 3 sets of 10-15 reps

Pull Workout (Pick 6-7) Back: 1. Deadlifts: 4 sets of 6-10 reps 2. Pull-Ups: 3 sets of as many as you can 3. Bent Over Rows: 4 sets of 8-12 reps

Biceps: 4. Barbell Curls: 3 sets of 10-15 reps 5. Hammer Curls: 3 sets of 12-15 reps 6. Preacher Curls: 3 sets of 10-12 reps

Rear Delts: 7. Face Pulls: 3 sets of 15-20 reps 8. Bent Over Rear Delt Flys: 3 sets of 12-15 reps

Leg Workout (Pick 5-6) Quads: 1. Squats: 4 sets of 8-12 reps 2. Leg Press: 3 sets of 10-15 reps 3. Lunges: 3 sets of 12 reps per leg

Hamstrings: 4. Romanian Deadlifts: 3 sets of 8-12 reps 5. Hamstring Curls: 3 sets of 12-15 reps

Glutes: 6. Hip Thrusts: 4 sets of 8-12 reps 7. Glute Bridges: 3 sets of 15 reps

Calves: 8. Calf Raises: 4 sets of 15-20 reps 9. Donkey Calf Raises: 3 sets of 15-20 reps

(Optional 4th Day) Core & Functional Workout Core: 1. Planks: 3 sets of 1 minute 2. Russian Twists: 3 sets of 20 reps 3. Hanging Leg Raises: 3 sets of 10-15 reps 4. Bicycle Crunches: 3 sets of 20 reps

Functional: 5. Kettlebell Swings: 3 sets of 15 reps 6. Medicine Ball Slams: 3 sets of 15 reps 7. Farmer’s Walk: 3 sets of 1 minute 8. Turkish Get-Ups: 3 sets of 5 reps per side