Remember how I said my only goal was to "get to the damn gym"? Well, turns out I needed to do something once I got there 😅. So here's what my "just show up" approach currently looks like:
My 5-Day Split (That Actually Fits My Life)
I'm running a push/pull/legs setup with a twist. Two different push days, two different pull days, and legs mixed in strategically. It may sound fancy, but it just means I'm not doing the exact same thing every time, which keeps my easily bored brain engaged.
Day 1 – Push A (Chest-Focused)
Flat Dumbbell Press – 4 Sets x 8-10 Reps
Incline Dumbbell Press – 3 Sets x 8-10 Reps
Dumbbell Lateral Raises – 4 Sets x 12-15 Reps
Overhead Dumbbell Press – 3 Sets x 8-10 Reps
Cable Triceps Pushdowns – 3 Sets x 12-15 Reps
Overhead Triceps Extension – 3 Sets x 10-12 Reps
Day 2 – Pull A (Back-Focused)
Deadlifts – 3 Sets x 5 Reps (moderate weight)
Pull-Ups or Lat Pulldowns – 4 Sets x 8-12 Reps
Seated Cable Rows – 3 Sets x 10-12 Reps
Face Pulls – 3 Sets x 15 Reps
EZ Bar Bicep Curls – 3 Sets x 10 Reps
Hammer Curls – 3 Sets x 12 Reps
Day 3 – Legs + Core
Barbell Back Squats – 4 Sets x 6-8 Reps
Romanian Deadlifts – 3 Sets x 10 Reps
Walking Lunges – 3 Sets x 20 Steps
Leg Extensions – 3 Sets x 12-15 Reps
Leg Curls – 3 Sets x 12 Reps
Plank – 3 x 45-60 seconds
Cable Woodchoppers – 3 Sets x 15 each side
Day 4 – Push B (Shoulder-Focused)
Seated Overhead Barbell Press – 4 Sets x 6-8 Reps
Lateral Raises – 4 Sets x 12-15 Reps (slow tempo)
Incline Dumbbell Press – 3 Sets x 10 Reps
Cable Chest Fly – 3 Sets x 12 Reps
Skull Crushers – 3 Sets x 10-12 Reps
Dumbbell Kickbacks – 3 Sets x 12 Reps
Day 5 – Pull B + Legs (Light Volume & Recovery)
Single-Arm Dumbbell Row – 3 Sets x 10 Reps
Lat Pulldown (Wide Grip) – 3 Sets x 12 Reps
Leg Press – 3 Sets x 12 Reps
Dumbbell Step-Ups – 2 Sets x 10 each leg
Seated Calf Raises – 3 Sets x 15-20 Reps
Incline Curls – 3 Sets x 10 Reps
Cable Rear Delt Fly – 3 Sets x 15 Reps
One thing to note: My 'Day 1' is Monday. I take Wednesday as a rest day, and my 'Day 3' is technically Thursday. I like to go on Saturdays for the light volume and recovery day.
My "Small Wins" Philosophy in Action
Here's the thing, this looks like a lot on paper. But I'm still applying my "small wins" mindset to how I actually execute it:
My cardinal rule: If I only have time for 3 exercises instead of 6, that's still a win. If I can only do 2 sets instead of 4, still a win. The protocol is my north star, not my prison sentence.
Form over ego: I'm focusing on actually feeling the muscles work rather than impressing anyone with weight. Turns out, mind-muscle connection is a real thing, and it's way more satisfying than I expected.
Rest when I need it: Those 60-90 second rest periods? Sometimes they're 2 minutes if I need them. The goal is quality reps, not speed.
What's Working (And What I'm Still Figuring Out)
Working: The variety keeps me from getting bored, and having two different push/pull days means I'm not dreading the same workout twice a week. Plus, I like working my chest and shoulders twice a week as I really want to grow them (who doesn't lol).
Still figuring out: Progressive overload without getting obsessive about it. Remember that Ego check?. Right now I'm just trying to add weight when the high end of the rep range feels easy. After my first week I have noticed some of my starting weights might have been too light. Im adjusting on the fly.
The real win: I'm actually looking forward to some of these exercises. Who knew deadlifts could be fun? I was terrified of just stepping into the platform, and now I can feel myself feeling more confident.
What's Next?
I'm thinking about adding some mobility work and maybe more cardio, but keeping with my theme of small steps. Maybe just 10 minutes of stretching after workouts, or taking the stairs more often.
A colleague of mine recommended I should get a walking pad for home. After dinner, I can hop on and watch a Star Trek episode or two for 30 mins or so. We'll see, I love the idea of losing any amount of pounds watching Deep Space Nine.
The main thing is that this routine fits into my 4:30pm post-work gym slot, doesn't overwhelm me, and keeps me coming back.
That's exactly what I was going for.
P.S. – If you're thinking "this looks too complicated for a beginner," you're probably right. But remember, my only real goal is still just showing up. Everything else is bonus points.