When I first started, I did a lot of research and found that a push, pull, legs routine seemed like the best all around approach. It targets different muscle groups on different days and allows enough recovery time in between. That is what I followed from the beginning, and it has worked well for me. As I became a more experienced lifter, I adjusted my training frequency, and the weekly schedule below is what I follow now.

For the first few years, I ran a push, pull, legs routine once per week, as shown in my schedule below. I kept my workouts short at first, then gradually built up to sessions lasting about 1.5 to 2 hours.

I experimented with different equipment that trains the same muscles in slightly different ways. Most muscle groups can be worked with several machines or variations, and I naturally like some more than others. Over time, I figured out what feels best for me and what helps me stay consistent.

No matter what I use, I always start by practicing proper form with little to no weight. If I am unsure how a machine or movement should look, I will watch a quick video and copy the setup and motion. Once my form feels solid, I add weight slowly and give my body time to condition and adapt.

A simple starting goal is three sets of eight reps for each movement. I adjust the weight until I can hit that consistently. If I can do more than eight reps with good form, I add a little weight. If I cannot reach eight, I lower it. I do not compare myself to others or try to lift more just to keep up. I only focus on what I can do correctly.

The following are the exercise types I use to target specific muscle groups. Whether I do them on machines or with free weights mostly comes down to personal preference, and both are effective.

Push (Shoulders / Chest / Triceps)

• Shoulder Press
• Decline Chest Press
• Flat Chest Press
• Chest Butterfly
• Tricep Press

Pull (Back / Biceps / Traps)

• Back Pull Row
• Back Pulldown Row
• Bicep Curl
• Trap Pull
• Trap Fly

Legs / Abs

• Leg Press
• Calf Press
• Ab Crunch

Every so often, I will do a deload, which is basically a short period where I reduce my training to give my body extra recovery time and help prevent overtraining and burnout. How often someone needs a deload is something they will have to gauge for themselves, and beginners may need them more often than experienced lifters.

When it comes to building a routine, the goal is to keep it simple and not overcomplicate it. It is easy to get overwhelmed, so I focus on the basics and stay consistent.