My full workout routine explained

Summary

In this fitness video, the speaker shares their three-year bodybuilding routine, emphasizing strength and aesthetics. The routine includes a mix of compound and accessory exercises, with a focus on proper form and progressive overload. Specific days are dedicated to chest, back, legs, arms, and shoulders, with supersets and varied rep ranges to promote muscle growth. The speaker also stresses the importance of rest, nutrition, and cardio for overall health. Viewers are encouraged to stick with the routine for noticeable progress.

Takeaways

• 🏋️ The speaker has been following a specific workout routine for three years, which focuses on strength and aesthetics.
• 💪 The routine is described as power builder-esque, emphasizing compound strength training with a focus on form and near-failure reps.
• 🕒 Rest is crucial, with the speaker recommending rest on every fourth day, ensuring muscle recovery and growth.
• 📅 The workout is structured into different days focusing on various muscle groups such as chest and back, legs, arms, and shoulders.
• 🔄 Supersets are a key component of the routine, combining two exercises back-to-back for efficiency and intensity.
• 🏋️‍♂️ Compound exercises like barbell bench press and pull-ups are foundational, with an emphasis on going deep for maximum muscle engagement.
• 📉 Progressive overload is essential for continuous progress, suggesting gradual increases in weight or reps over time.
• 🍽️ Diet is highlighted as important, with the need for good nutrition and protein intake to support muscle development.
• 🚶‍♂️ Cardio is recommended for overall health and to prevent excessive fat gain, even during bulking phases.
• 🤔 The speaker advises against ego lifting and emphasizes the importance of proper form and technique over lifting heavy weights for the sake of it.
• 📝 The routine is detailed and comprehensive, covering all major muscle groups with specific exercises and rep ranges for targeted growth.

Q & A

What is the main focus of the described workout routine?

The routine focuses on strength training with a power builder-esque approach, emphasizing compound movements for main lifts and accessory work for aesthetics.

How long has the speaker been following this workout routine?

The speaker has been following this routine for the past three years.

What is the recommended rest time between sets in this routine?

The recommended rest time is one to two minutes.

How often should cardio be performed according to the speaker's routine?

Cardio should be performed regularly, even during bulking or cutting phases, ideally three times a week.

What are the key exercises for the first day of the routine, which focuses on chest, back, and abs?

The key exercises include incline barbell bench press, pull-ups, flat dumbbell bench press, single-arm dumbbell rows, military press, and lat pulldowns.

What is the recommended rep range for the exercises in the routine?

The rep range can vary from five to thirty, as long as form is maintained and the individual is near failure.

What is the speaker's advice on lifting weights?

The speaker advises against ego lifting and emphasizes the importance of proper form and progressively overloading over time.

What is the significance of the 'superset' in the described routine?

A superset involves performing two exercises back-to-back with minimal rest, which is meant to increase workout efficiency and intensity.

What does the speaker suggest for leg day in terms of squat variations?

The speaker suggests either barbell back squats for three sets of four reps or front squats for four sets of eight to twelve reps, focusing on maintaining good form.

What is the speaker's approach to training arms and shoulders?

The speaker's approach involves supersetting exercises like barbell curls with tricep pushdowns, focusing on high reps for biceps and heavy weights for triceps.

What is the recommended strategy for grip strength in the deadlifts?

The speaker recommends using a double overhand grip and choosing a weight that challenges grip strength, with reps ranging from three to five.

Outlines

00:00

🏋️‍♂️ Power Building Routine Overview

The speaker introduces a strength training routine they've been following for three years, emphasizing its effectiveness in muscle growth and progress. The routine is described as power builder-esque, focusing on compound exercises for strength and accessory exercises for aesthetics. Key points include training with 3-4 sets, 1-2 minute rests, and being near failure with a wide rep range of 5-30. The speaker also stresses the importance of proper form over ego lifting and outlines the first day of the routine, which includes chest, back, and abs with supersets like incline barbell bench press and pull-ups, flat dumbbell bench press, and single-arm dumbbell rows, among others. The routine also incorporates cardio for overall health.

05:01

🦵 Intense Leg Day Strategy

Day two of the routine is dedicated to leg exercises, starting with a warm-up and stretching. The workout includes a choice between barbell back squats or front squats, emphasizing form over weight. Exercises like dumbbell walking lunges, leg press, bodyweight squats, and leg extensions follow, with a focus on high reps and heavy weights. The speaker also suggests optional exercises like seated leg curls or RDLs and highlights the importance of grip strength in deadlifts. Calf raises and shin raises are recommended for blood flow into the muscles, and the speaker notes that cardio is not necessary on leg day.

10:03

💪 Arm and Shoulder Specialization

The third day targets arm and shoulder muscles with a series of supersets. Bicep exercises like easy barbell curls and hammer curls are paired with tricep exercises like pushdowns and extensions for a balanced arm workout. The speaker recommends specific rep ranges for optimal muscle response, with 10 reps for biceps and heavier weights for six reps on triceps. Shoulder exercises include military press, lateral raises, and rear delt flies, with an emphasis on high reps for the latter two to avoid small shoulder muscles. An optional dumbbell shoulder press is suggested, and shrugs are recommended for trapezius development. The speaker concludes with advice on workout frequency, nutrition, and the importance of rest.

Keywords

💡Routine

A 'routine' in the context of the video refers to a structured and regular exercise program that the speaker has been following for three years. It is central to the video's theme as it outlines the specific exercises and methods that have contributed to the speaker's progress in strength training. For example, the script mentions that this routine is 'Golden' and has led to significant muscle gains.

💡Power Builder

The term 'Power Builder' is used to describe a style of strength training that focuses on compound exercises with heavier weights to increase strength and muscle mass. In the video, the speaker suggests adopting a power builder-esque approach, emphasizing the importance of main strength training on compound movements and aesthetic training on accessory exercises.

💡Compound Exercises

Compound exercises are multi-joint movements that work multiple muscle groups simultaneously. They are a key part of the speaker's routine, as they are foundational for building strength and muscle. The script mentions exercises like incline barbell bench press and pull-ups as examples of compound exercises.

💡Aesthetic Training

Aesthetic training refers to the practice of exercises aimed at improving the appearance of the muscles, often focusing on isolation movements. In the video, the speaker discusses incorporating aesthetic training into the routine, particularly for accessory exercises like shoulder press, to enhance muscle definition.

💡Failure

In strength training, 'failure' refers to the point at which a lifter can no longer perform another repetition with proper form. The speaker mentions being 'within a couple of reps of failure' to ensure that each set is challenging and promotes muscle growth effectively.

💡Form

Proper 'form' in lifting refers to executing exercises with correct technique to maximize effectiveness and prevent injury. The video emphasizes the importance of maintaining good form, especially when lifting heavy weights, and not to let ego interfere with safe and effective training.

💡Superset

A 'superset' is a training technique where two exercises are performed back-to-back with little to no rest in between. The speaker uses supersets in the routine to increase workout density and efficiency, as seen with the pairing of incline barbell bench press and pull-ups.

💡Stretch

The 'stretch' in the context of the video refers to the lengthening of a muscle during an exercise, which is important for muscle growth and flexibility. The speaker notes the importance of a deep stretch in exercises like the flat dumbbell press to maximize chest development.

💡Contraction

A 'contraction' in exercise is the phase where a muscle shortens while generating force. The speaker advises focusing on contraction during back exercises to ensure that the muscle is fully engaged and worked effectively.

💡Progressive Overload

Progressive overload is the gradual increase of stress placed upon the body during exercise to stimulate muscle growth and strength gains. The speaker suggests sticking with the routine and progressively overloading it over time to see significant progress.

💡Cardio

Cardio, short for cardiovascular exercise, is any physical activity that raises heart rate and improves heart and lung fitness. The speaker includes cardio in the routine for overall health benefits and to prevent excessive fat gain, recommending it on non-leg days.

Highlights

The speaker has been following a consistent workout routine for three years with significant progress.

The routine combines power building for main exercises and aesthetic training for accessory exercises.

It's essential to stick to 3-4 sets with 1-2 minute rests and stay close to failure for muscle growth.

Proper form and avoiding ego lifting are emphasized for safety and effectiveness.

Day one focuses on chest, back, and abs with a push-pull superset approach.

Incline barbell bench press and pull-ups are the first superset for chest and back workout.

Flat dumbbell bench press and single-arm dumbbell rows are recommended for deep muscle engagement.

Military press and lat pulldown are combined for shoulder and arm strength.

Abs exercises include hanging leg raises, sit-ups, and planks for core strength.

Day two is leg day with a focus on squat variations and leg curls for leg development.

Barbell back squats and front squats are detailed with recommended sets and reps for proper form.

Dumbbell walking lunges and lying leg curls are supersets for leg muscle engagement.

Leg press and bodyweight squats are included for high rep leg exercises.

Deadlifts are treated as a full-body exercise focusing on grip strength.

Calf raises and shin raises are recommended for high rep to increase blood flow into the muscles.

Day three is dedicated to arms and shoulders with a focus on bicep curls, tricep pushdowns, and skull crushers.

Hammer curls and tricep extensions are performed with heavy weights for muscle fiber engagement.

Wrist curls and reverse wrist curls are added for forearm definition.

Calisthenic exercises like chin-ups and dips are included for functional strength.

Shoulder exercises include military press, lat raises, front raises, and rear delt flies for shoulder development.

The importance of rest and proper nutrition is highlighted for overall workout effectiveness.

Progressive overload is encouraged to continually challenge the muscles and promote growth.

A final note on the speaker's future video plans and engagement with the audience.

Transcripts

all right guys

um

so yeah

this is me explaining the routine that

I've been doing for the past three years

I've only been Lifting for three years

so I've been doing it the whole three

years

and this routine is Golden man like it's

made me progress it feels amazing you

see

in one year what it can do like it's

insane so before I show you that routine

let me preface a couple things right

one it's like almost like a power

builder-esque type routine where you're

gonna be like mainly strength training

on your compounds and then aesthetic

training ugh

on everything else like your accessories

your shoulder press

so make sure you train like a power

Builder on this right

if well I don't have to explain this I'm

going to explain most of this stuff but

stick to three to four sets with one to

two minute rests always be like within a

couple of reps of failure I mean she

rests on every fourth day so it should

always be after the third day which is

the shoulder and arm day

and the rep ranges can be from five to

Thirty so long as your form is good and

you're near failure he'll gain a lot of

muscle regardless and please do proper

form with heavy weight don't don't

[ __ ] ego lift you're not a god like

Sam sulek or are you like whatever he's

called you're not that special don't do

that [ __ ] just learn how to lift first

before you like ego lift and [ __ ]

and yeah day one is gonna mainly be

chest and back but it's basically Push

Pull in ABS right so your first exercise

and if you see two exercises grouped

together like this it means it's a

superset right so your first super set

is going to be incline barbell bench

press and pull-ups and that's going to

be four sets you can do the pull-ups

weighted assisted however you'd like

um just make sure you're doing it in a

way that's challenging make sure you do

like a couple warm-up sets with the

barber bench press warm up your

shoulders with some push-ups resistance

band

you don't have to do any pull-ups during

the warm-up you could do one set just so

your lats are like

prepared for when you're bench pressing

because they do assist you so

yeah you're gonna do four sets four

super sets now you can do I would

recommend doing either

three sets of three reps actually for

the bench press

or you could have like six reps twelve

eight doesn't really matter

um yeah and then the next thing you're

gonna do is a flat dumbbell bench press

and single arm dumbbell rules now when

you do the flat dumbbell press don't

just stop when the dumbbell touches your

chest go as far deep down as possible

because I've noticed that your chest

more than like any other Muscle really

relies on the stretch to grow

so make sure you go very deep

and single arm dumbbell rows do those

heavy as like heavy as you can for like

eight to twelve reps or six reps any rep

range that told you five to Thirty works

next is military plus and supinated

close grip lat pull down

um

the military press I personally on this

day I do like 165 for like five right

and then a lap pull down I'll do like

240 pounds for six then on my left and

then on the three sets after that

remember four sets for everything on

three sets of the lap pull down after

that I'll drop the weight to something

that's easier so like that first set is

like really intense and heavy

um

the next thing

would be oh it's kind of written weird

I'm sorry um

it's not the dumbbell curls and push

down first

it's the incline chest press

and seated cable rows the incline chest

press I would stick to the higher reps

and then the cdk will I do like 220 for

eight

once again you make sure you get a

really good strip you're getting a very

good stretch on the chest press

like pausing for like two seconds maybe

and you're getting a very good

contraction squeeze on back

for your back exercises to really like

you know work

you have to focus on the contraction

whereas on the opposite side the chest

you have to focus on the stretch a lot

so keep that in mind and then after that

you would do your dumbbell curls and

push Downs those are just to get a

little extra blood into your arms you

don't have to do those if you don't want

to those are optional and then the ABS

portion

hanging leg raises just do like four

sets of 20 sit-ups same thing and then

planks whatever is challenging and then

finally I'm gonna end this part off

with cardio should always be doing

cardio even if you're on a bulk on a cut

it's good for your health

and it keeps you from becoming a

complete fat [ __ ]

so yeah but that's day one push pull and

abs A2 is your leg day right so you're

gonna get same thing warm up three sets

make sure you stretch use resistance

band if you want just warm your legs up

um

now you're gonna do either barbell back

squat or front squats if you're doing

back squats I would stick to three sets

of four and if you're doing front squats

I'd stick to four sets of eight to

twelve because front squats it's very

hard to keep good form and you really

want to focus on it because that's where

the butter is in in the front squats

it's in the form so if you're doing

front squats do a little lighter so you

can you know keep your form strict

next is the dumbbells and walking lunges

or the dumbbell walking lunges and lying

leg curl super set

um for the walking lunges I personally

stick to eight steps forward eight steps

back which translates to a steps on each

leg

and for the leg curl

I honestly try to stick with like six to

eight reps I don't like a lot of reps on

this because it [ __ ] hurts and makes

me cry but that's probably better so

experiment

next is leg press and body weight squats

the leg press just load up a [ __ ] ton of

weight and do a lot of reps boom that's

what you have to do and then body weight

squats just do 15 reps and remember

Force four sets

five to Thirty reps

that's like a general note but I'm just

like going in depth on what I do

and leg extensions just go heavy with a

lot of reps like anywhere from 10 to 20

and then seated leg curls or RDL see the

leg curls you can go

um higher reps and rdls I would say like

eight to twelve you don't have to do

both you either choose the seated leg

curls or the rdls to superset with the

leg extension and then last I notice is

weird

um but I have my deadlifts

you can you can break this up however

you want you can do three sets I

recommend going lower volume

um

personally do not train this for numbers

this like here right where your leg

strength is coming from is your squat

I'm treating the deadlift as something

so yes train my full body but really to

also get my grip strength really strong

so make sure you're doing it double

overhand and just do a weight that

challenges your grip for like three to

five reps and maybe on the last step

just hold it as long as you can

then lastly as Cav raises and shin

raises you don't have to do Shin raises

you could like wrap a resistance band

around something loop your toes through

them or your feet and then bring your

toes towards you and you'll get like a

workout but calves and shin raises both

of these should be High Reps in order to

get blood into the muscle

and yeah that's the full leg day um the

cardio is not necessary on this day

at all

um I'm trying to stick to Carter like

four three times a week so yeah but

that's a leg day try this [ __ ] out

honestly the day everybody is waiting

for and always asking me for

my arm and shoulder routine

what do I do for arms and shoulders

let's get into it

the first Super set is going to be easy

barbell curls and the tricep push down

the easy barbell curls

honestly for arms completely or biceps

really you stick with 10 reps that is

the perfect bread and butter range so a

challenging weight that you can hit 10

reps and maybe it drops down to like

eight or seven by the last one is fine

for the curls the tricep pushes down I

go heavy for six reps apparently triceps

respond better to heavier so I just do

heavy weight for six reps

the straight bar curl and easy bar skull

crusher same principle

curls 10 reps skull crusher

six reps heavy

um remember four sets for everything

four sets you could add five for like

your cat raises and shin raises or

something like that those smaller more

neglected ones if they're not like a

strong point for you right

next is hammer curls and tricep

extensions go heavy as [ __ ] on hammer

curls they don't apply to the normal 10

rep bicep rule reason being is because

they break your radialises comprise

mostly of type 2 muscle fibers so it'll

likely respond better to heavier

explosive training I'll do like the

heaviest [ __ ] I can pick up and then

just curl that [ __ ] for six reps

then the overhead tricep extension just

six reps pretty heavy

and then wrist curls in Reverse first

curls now this is not necessary

um but I want to see if I could get like

some extra form definition in size

considering I'm about to like start my

cut and everything

um yeah so wrist crossover versus curls

stick

um stick to 15 Reps for both the wrist

curls in Reverse wrist curls and you

should get some crazy forearms

and then

um you don't like you don't have to do

this but I just do it as a look just to

keep my calisthenic functions like good

chin ups and dips it's a super set you

could do a burnout you could just do a

couple reps and slow really slow

whatever just make sure you have some

type of calisthenic and this is a little

extra for the people who watched the

full video

throwing like five burnout sets of

push-ups

and watch what the [ __ ] it does to your

chest this is for people who want the

extra chest even those arms or shoulders

they don't do the push-ups after chest

and back do it after the arm day right

before shoulders trust me

or no

yo I'm an idiot

okay

make sure you do the shoulder workout

that I'm about to explain first and then

you go to Arms I don't know why I wrote

it like this anyway shoulders

you do your military press and lat

raises for the military press I just do

135 for like 12 to 15 and then lat

raises

you're gonna probably have to go lighter

by the way on all of these exercises I

mentioned in this video because we're

doing super sets

that raises 12 reps four sets bang them

out fast good rest with good form and

just get blood into your shoulder same

thing with front raises and rear delt

flies except I try to do fundraisers for

20 reps and reared out flies please make

sure you put a lot of effort into these

so you don't end up with smaller doubts

okay four sets 20 reps

now this one

the dumbbell shoulder press and shrug

superset now the dumbbell shoulder press

is not optional because there's a lot of

front delt work in my routine with the

incline press the military press on the

first day the military press here at a

dumbbell you don't need it all probably

some people don't

so the shoulder press is optional but do

shrugs and if you have a hex bar or a

trap bar at your gym do the shrugs with

the hex bars trap bar it's very good

trust me if you want to look like Miguel

O'Hara with those like shoulders do them

and the cardio is the same day as the

first day

um 15 minutes 3.1 miles per hour Max

treadmill that's it

and yeah that's essentially my full

routine um make sure you rest every

fourth day

you're eating five good meals with good

protein make sure you get your

pre-workout let's probably get like a

post workout protein Shaker meal but

yeah

um that's a routine

stick with it

progressively overload over time

um

and you'll see this routine is crazy

dude like

it feel you can feel that this [ __ ] is

just gonna make you a monster so try to

touching

um

comment what videos I want next I think

one of my first videos is probably going

to be me working out with in like the

toji outfit

so yeah just comment with videos you

want next I probably won't be showing my

full face and videos for a while

you know I gotta become a PSL God first

jkjk but yeah um

it's gonna be that or my next video is

probably going to be a frequently asked

questions but I recorded that but I

didn't like how it came out so I'm gonna

record it again

but yeah thank y'all for watching give

me video ideas yeah stay safe y'all