My Workout Routine as a Personal Trainer
One of the most common questions I get from clients and gym enthusiasts is, “What does your workout routine look like?” To me, training is not only about building strength and endurance—it's about creating a sustainable approach that keeps me engaged while improving every aspect of my fitness. Whether you're a beginner or an experienced athlete, I think there's something you can take away from my routine.
The Structure of My Routine
At the core of my workout routine are big compound lifts. These are large, multi-joint movements like squats and deadlifts that allow me to build overall strength and muscle mass. To balance my training and keep it well-rounded, I split my workouts into what I like to call “movement-focused sessions,” where I alternate between lower body and upper body lifts. Here's an example of my favorite split:
Full-Body Movement Splits
Day 1 (Squat focus)
Squat (Zercher squat or back squat)
Horizontal row or press (e.g., bent-over row or bench press)
Day 2 (Hinge focus)
Hinge (e.g., conventional or Romanian deadlifts)
Vertical row or press (e.g., pull-up or overhead press)
Day 3 (Lunge focus)
Split squat or lunge variations (e.g., Bulgarian split squats or side lunges)
Hamstring curl for posterior chain activation
High-to-low cable row
Incline bench press
This split ensures that each session targets both lower and upper body exercises while avoiding overlapping muscle fatigue day-to-day. By rotating through these patterns, I maximize my strength output without running into issues with overtraining.
Accessory Work and Variety
To balance out the compound lifts, I incorporate accessory and isolation movements to strengthen supporting muscles. These include arm curls, tricep extensions, and other targeted exercises to fill any gaps in my training. Core exercises—such as planks, ab rollouts, and hanging leg raises—are staples in every session.
For added variety, I love experimenting with unconventional exercises and tools. Kettlebell movements like Turkish get-ups and windmills keep my workouts fun while improving mobility and stability. Sometimes, I add resistance bands to pull-ups for extra tension or strap on weights for dips.
I also enjoy old-school strongman-style lifts, like mace swings and sled work, which help build overall conditioning and resilience. Including these movements ensures that my body is constantly adapting and prevents my workouts from feeling repetitive.
Balancing Intensity for Sustainability
One of the most important aspects of my routine is varying the intensity of my sessions. While I love working out daily, I ensure recovery by alternating between:
Easy sessions for active recovery (e.g., light walking or mobility work)
Medium sessions focused on moderate weights and hypertrophy
Hard sessions with heavier lifting for strength building and endurance
This approach keeps my body fresh and injury-free while allowing me to train consistently over the long term.
Mobility and Recovery Are Non-Negotiable
Having undergone ACL surgery and hip labrum surgery, I’ve learned the importance of mobility and recovery work. Every session starts with 10–15 minutes of targeted mobility drills to prepare my joints and prevent injuries. This includes dynamic stretches, banded hip openers, and foam rolling. I've found that prioritizing mobility leads to better performance in my lifts and overall longevity.
Benefits of My Routine
Here’s what I’ve gained from this approach:
Total Strength and Muscle Mass: Compound lifts provide a solid foundation for building strength and size.
Improved Mobility and Stability: Adding unconventional lifts and mobility work keeps my joints happy and strong.
Versatile Conditioning: From hypertrophy to cardiovascular endurance, my rotation hits all areas of fitness.
Adaptability: This routine works for anyone—beginner or advanced—because it can be customized to individual goals.
Sustainability: Mixing up movements and intensities makes workouts exciting and keeps me motivated.
Want to Try a Routine Like This?
If you’re looking to build strength, improve endurance, or simply spice up your current workouts, try incorporating some of the elements of my workout routine. Whether you’re focusing on compound lifts, experimenting with unconventional movements, or ramping up your mobility work, there’s a lot of room to make it your own.
Need help putting together a customized plan? Reach out! Whether you're just starting out or taking your fitness to the next level, I’d love to guide you through designing a routine you'll enjoy and stick with. Remember, the best routine is one that works for you—not just physically, but mentally and emotionally too. Pssst... here’s an easter egg for you: the first 3 messages I get on my Instagram account will receive a FREE 6-week program from me! Don’t miss out!
Happy lifting!