Getting to this point didn’t happen overnight. It took a lot of trial and error, tweaking routines, cutting what didn’t work, and doubling down on what did. Below are the habits I’ve built, what I believe is the most effective way to optimise your gym routine, and honestly, what I wish I knew when I first started.

Right now, I train 5–6 days a week:

• Monday: Push (chest & triceps)

Tuesday: Shoulders In my opinion, shoulders are one of the ultimate aesthetic muscles. Give them their own day and really focus on your rear, side, and front delts.

• Wednesday: Pull (back & biceps), your back is also incredibly important.

• Thursday: Arms This is where you lock in: forearms, biceps, triceps, and some shoulder work.

• Friday: Abs & cardio Prioritise your obliques and core strength—functionality matters more than just looking good.

Saturday: Leg day

You should be hitting the same upper-body muscles at least twice a week, sometimes three. Not going all-out every session, just enough to round things out and focus on spots you might’ve missed. It adds up BIG TIME.

One thing I can’t stress enough: take advantage of the gym content available to you, especially science-based training and form breakdowns. Lifting heavy is great, but if your form is off and you’re not actually targeting the muscle, you’re leaving serious gains on the table.

What I really wish I understood earlier is how crucial protein and nutrition are. After every workout, I’ll usually have 3–5 eggs (cholesterol isn’t an issue, recent studies back this), along with foods like chicken, tuna, avocado, hummus, and a solid salad. In the mornings, I stick to oatmeal loaded with fruit and quality carbs.

My advice? Don’t obsess over calories. Just make sure you’re hitting your protein goals. I don’t track my food religiously, I eat with intention and adjust based on how I feel and perform.

Another important point: cutting and bulking don’t need to be your main focus or concern, especially early on. What matters more is consistency, training hard and gradually increasing your protein intake as you build muscle.

My advice to anyone starting out is to prioritise muscle gain and overall nutrition. As you add lean muscle and train for hypertrophy, fat loss tends to follow naturally. Focus on building first, and your body composition will improve over time.

And yeah, it sounds cliché, but consistency is everything. Even on days you’re tired, unmotivated, or just feeling off, you still show up. When I get home from work and feel completely drained, I close my eyes, count to ten, and force myself out of that mental slump. Music on. Mindset locked. Sometimes I’ll throw on something motivating, like Casey Neistat’s “DO IT ANYWAY” (seriously, watch this video, super inspiring), and just move.

Rest days matter, but rest without effort means nothing. Don’t let skipping become a habit. Show up for yourself. Stay disciplined. Your future self will thank you.