So, I do have a normal routine that I like to stick to. I workout 6 days a week and I’m usually at the gym at 4am, before work, and usually for about an hour. This may not work for you, and that’s ok. I’m just sharing what I’ve found works for me.

I’ll typically target two muscle groups per session and make sure I don’t hit those muscle groups for 48 hours. My routine varies, though the muscle groups stay consistent. I like to switch up the exercises that I do for each muscle group, so there are probably at least 10 different methods/exercises (more or less) that I'll employ for each group on any given day. I’m currently pretty happy with my body and strength these days, so generally my workouts are more maintenance than anything, so I’m pretty consistent with the weight that I use, but, for growth and/or weight loss I always recommend starting off with a weight that gives you resistance (in other words not something you can lift too easily, but not something that will tire you right away either) and doing 10-12 reps, then gradually increasing your weight for 3 reps. Your last 2 reps should be pretty heavy weight and you should max (fatigue) the muscles.

Normal Routine:

Sunday- Chest/Back

Monday- Legs/Shoulders

Tuesday- Bicep/Triceps

Wednesday- Chest/Back

Thursday- Legs/Shoulders

Friday- Bicep/Triceps

Once I’ve found that I feel as though I’ve plateaued (body has stopped responding positively to workout routines, lifting is less challenging) I’ll move on and do 2 important things.

1. Change up my routine
2. Do it in a way that inspires growth by targeting a specific muscle group for a longer period of time, really focusing on those muscle for an entire month, then the following month I’ll switch to another group. I felt maxed out in September of 2022, so this is what my current workout outlook is:

October; Chest

Sunday- Legs/Shoulders

Monday- Chest

Tuesday- Back/Shoulders

Wednesday- Chest