I (think) have finally perfected my workout split! Everyone has their own routine and things that they enjoy, and for me that is weightlifting. I aim to workout 6 days a week, but depending on how many days I get scheduled for work, or how much schoolwork I have to finish. And sometimes, I’m just really tired so I’ll take an extra rest day if needed. There is nothing more empowering than reaching a new PR and lifting heavier than you ever have before. Allowing myself to eat more food because I have learned not to fear it, but that it is a tool, and is truly my friend and not an enemy. Getting stronger has been so much more empowering than looking skinnier in the mirror. Always remember that what works for me, won’t necessarily work for everyone. So, find what works for you, what will help you reach your personal goals, and what makes you happy.

(Monday) – pull day

  • bicep curl 3×10
  • dumbbell rows 3×10
  • barbell rows 3×10
  • hammer curls 3×10
  • sitting reverse fly 3×10
  • straight arm cable pulldown 3×10
  • cable pull back 3×10
  • lat pull down 3×10

(Tuesday) – hamstrings and glutes

  • dumbbell romanian deadlift 3×12
  • hip thrust 3×12
  • bulgarian split squat 3×10
  • single leg deadlift 3×8 (per leg)
  • goblet squat 3×12
  • kettleball swing 3×12
  • cable kickbacks 3×8 (per leg)
  • abduction and adduction 3×10
  • hamstring curl 3×10

(Wednesday) – push  day

  • seated shoulder press 3×10
  • dumbbell chest fly 3×10
  • side lateral raise 3×10
  • bench press 3×10
  • skull crusher 3×10
  • chest press 3×10
  • tricep push down 3×10
  • kneeling pall of press 3×10

(Thursday) – quads & calves

  • barbell front squat 3×12
  • dumbbell calf raises 3×12 
  • dumbbell curtsy lunges 3×12
  • side lunge 3×12
  • leg press 3×12
  • calf leg press 3×12
  • quad leg extension 3×12

(Friday) – cardio & abs circuit 

  • up plank 30 seconds
  • down plank 30 seconds
  • 50 russian twists
  • 25 side crunches each side
  • 25 side plank dips
  • 50 heel taps
  • 50 bicycles
  • 30 suitcase crunches
  • 8 incline at 8 mph, for 30 seconds on 12 incline at 3.3 mph for 30 seconds 1 incline at 9 mph for 30 seconds, 15 second rest between each set, repeat 3-5 times

(Saturday) – full lower body

  • good mornings 3×12
  • deadlift 3×12
  • lunges 3×12
  • cable kickbacks 3×8
  • cable abductions 3×8 
  • leg press 3×12
  • goblet squats 3×12
  • calf raises 3×12
  • hip thrusts 3×12

(Sunday) REST DAY

Lastly, always remember to listen to your body and give it the rest and the nutrition it needs, food is fuel.

xx Savannah