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 trains different muscle groups on different days, allows time for recovery, and was simple enough that I did not need a flowchart to understand it.

That is the routine I followed from the beginning, and it has worked well for me. As I became more experienced, I increased how often I trained. This is the schedule I follow now:

For the first few years, I followed push, pull, legs only once per week. My schedule looked like this:

I kept my workouts short at first and gradually built them up to around 1.5 to 2 hours. There was no dramatic transformation montage. I simply spent more time in the gym as my experience, conditioning, and tolerance for voluntary suffering improved.

I also experimented with different machines and equipment that train the same muscles in slightly different ways. Most muscle groups can be worked through several exercises or variations, and naturally, I like some more than others. Over time, I figured out which movements felt best, which ones I enjoyed, and which machines appeared to have been designed by someone who understood human anatomy.

No matter what equipment I use, I always begin by practicing proper form with little to no weight. If I am unsure how a machine or movement should look, I watch a quick video and copy the setup and motion. Once everything feels solid, I slowly add weight and give my body time to adapt. My goal is to train the muscle, not accidentally launch myself across the gym.

A simple starting goal is three sets of eight reps for each movement. I adjust the weight until I can complete that consistently with good form. If I can do more than eight reps comfortably, I add a little weight. If I cannot reach eight, I lower it. This method is not flashy, but it works.

I do not compare myself to other people or add weight simply because someone nearby is lifting more. There will always be someone stronger, bigger, or loudly dropping weights for reasons known only to them. I focus on what I can do correctly and improve from there.

These are the main exercise types I use for each muscle group. Whether I use machines or free weights mostly comes down to personal preference. Both can be effective, assuming they are used properly and not as furniture between text messages.

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 take a deload. This is a short period when I reduce my training so my body can recover and I can avoid overtraining or burnout. In simpler terms, it is permission to temporarily stop treating every workout like a personal challenge issued by my past self.

How often someone needs a deload will depend on the individual. Beginners may need them more frequently, while experienced lifters may be better at recognizing when their body needs a break. The important thing is to pay attention before your joints begin filing formal complaints.

When building a routine, the goal is to keep things simple. Fitness information can become overwhelming very quickly, especially when everyone online claims to have discovered the only correct way to exercise. I focus on the basics, use movements I enjoy, train with proper form, and stay consistent.

The best routine is not necessarily the most advanced one. It is the one you can understand, follow, and continue doing without needing a spreadsheet, a laboratory, or a motivational speech before every workout.