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Gym Workout Routine – Workout of the Week

Here’s the next installment of the “Workout of the Week”. This week’s workout is a traditional hypertrophy gym split. Each day is performed on a different day with a different group of body parts. Rest 1 day in between each workout. You can do 2-3 workouts in a row, but I don’t recommend doing all 4 days straight without a break in between. Your body needs a chance to rest. Read on for this simple yet effective gym workout routine.

Basic Principles

Hypertrophy is, in basic terms, an increase and growth in muscle cells. This is the type of training most people do. It’s the typical 3-4 sets of 10-15 repetitions of any given weight-bearing exercise. This is the stuff that helps your muscles grow.

Now, I know what you’re thinking. Desiree, I’m female, I DON’T want to get all big and bulky. Why in the world are you giving me a workout for my muscles to grow???

No, you won’t grow these big muscles and start looking like a guy. You will gain muscle tone and your shape will change some (not in a bad way!) but you won’t get big.

As females, we are physically incapable of getting big bulky muscles as men do. We just don’t have the right hormones for it. That’s what testosterone is for. We simply don’t have enough of it for our muscles to grow like a man’s.

This is a gym workout that I used to do back before I adopted a powerlifting routine. Combined with a healthy diet it’s a great weekly workout for anyone that wants to increase their strength.

Obviously, you need a gym or weights at home to complete this workout. A few of the exercises you need a weight machine. I’ve got some alternatives listed below if you have a home gym and limited weights. Any of the barbell lifts can alternatively be done with dumbbells if you don’t have access to a barbell.

Related: Foam Rolling: It’s Good in a Pinch

The Moves

Pretty much all of these are typical. I give substitutions in the next section. You won’t like all these movements but that’s ok. I’ve found that the more I hate a movement the MORE I need to practice it and the stronger it makes me.

Here’s a brief rundown:

Legs

• Dumbbell Lunges – Just like a regular lunge but with a dumbbell in each hand.
• Barbell Back Squat – You place a weighted barbell across your shoulders and squat down until your thighs are parallel with the ground (deeper is fine too but you need to get to AT LEAST parallel for the movement to be most effective.
• Leg Curls – Every gym has one. Don’t let the weight stack all the way down between reps, stay under tension Use a challenging weight where you must work a bit harder on your last 2-3 reps of the set. See below for substitutions if you aren’t in a gym.
• Leg Extensions – Same notes as for Leg Curls
• Standing Calf Raise – Use a machine or on a step with a pair of dumbbells
• Seated Calf Raise – Use a machine or seated on a chair with dumbbells resting just above your knees
• Goblet Squats – Use a kettlebell or a dumbbell held in front of you with both hands. Shoot for the same depth as with back squats

Back/Biceps

• Pull-ups – Pick whichever grip suits you best. It’s OK to use the assist machine or bands or a chair if you can’t do 10 on your own.
• Inverted Rows – Use the bar of a smith machine or a barbell on a power rack and laying underneath raise your arms up to grasp the bar and pull yourself toward it.
• Deadlifts – Bar is on the floor in front of you. Squat down till you can grasp the bar. Stand back up while holding the bar. Make sure your back stays straight and you stay mostly upright. It can be done with dumbbells.
• One Arm Rows – Kneel one leg on a bench or chair and the other on the floor. Bend over and grasp a dumbbell and pull it up to your chest.
• Barbell Curls – Stand with feet hip-width apart holding a barbell with your arms down. Curl the barbell up (keep your wrists straight) until it’s up by your shoulders
• Wide Grip Lat Pulldown – Most gyms have this machine. Keep your torso still through the movement. See below for substitutions if your gym doesn’t have one or you have limited equipment

Chest/Triceps

• Bench Press – Lay flat on the bench and place your hands at a comfortable width on the bar. Bring the bar down to touch your chest then extend your arms out again
• Incline Fly – Adjust a bench to an incline and hold dumbbells out in front of you. Pull them apart wide then bring them back together.
• Close Grip Bench Press – Same as a regular bench press but have your hands no wider than shoulder-width apart.
• Skull Crushers – Lay flat on a bench with a weighted barbell, extend your arms out above you. Bend at the elbows until the weight is behind your head, Extend back straight again.
• Straight-Arm Dumbbell Pullover – Lay flat on a bench holding a dumbbell by one end so it hangs above you. Move your arms behind your head while keeping your arms straight.
• Dips – Use a dip bar, chair or bench. Bend at the elbows to at least a 90-degree angle.

Shoulders

• Front Raises – Hold a dumbbell and raise your arm (keeping your elbow straight) until it’s parallel to the floor. Alternate sides.
• Side Lateral Raises – Hold a pair of dumbbells at your sides. Raise your arms out to your sides until parallel with the floor.
• Shrugs – Hold a pair of dumbbells at your sides and shrug your shoulders. You can hold for a second or two at the top.
• Reverse Fly – Sit on a chair or bench with a pair of dumbbells. Lean forward and bring your arms out to your sides from below.
• Upright Barbell Rows – Hold a barbell in front of you (can also use dumbbells). Pull the bar up until chest high.

For a more throughout explanation of the exercises, Bodybuilding.com has a wealth of videos and guides.

Related: 17 Minute Workout – Modified Tabata

Substitutions

No Barbells Instead of Barbell Squats try Dumbbell Squats

No gym machines, Instead of Leg Curls try Good Mornings

Instead of Leg Extensions try Front Squats

No pulldown machine, Instead of Wide Grip Lat Pulldowns try Barbell (or Dumbbell) Rows

The Gym Workout Routine

Leg Day

Dumbbell Lunges – 3 sets 15 reps (each side)

Barbell Back Squats – 6 sets 10 reps

Superset – 4 sets 10-15 reps

Leg Curls/Leg Extensions

Superset – 3 sets

Standing Calf Raises/Seated Calf Raises

Goblet Squats – 4 sets 15 reps

Back/Biceps

Superset – 3 sets 10 reps

Pullups/Inverted Rows

Dead-lifts – 3 sets 10-15 reps

One Arm Rows – 3 sets 10-15 reps

Barbell Curls – 4 sets 10 reps

Wide Grip Lat Pulldown – 3 sets (drop set the last set)

Chest/Triceps

Bench Press – 4 sets 10-15 reps

Incline Fly – 3 sets 10-15 reps

Close Grip Bench Press – 3 sets 10-15 reps

Skull-Crushers – 3 sets 10-15 reps

Straight-Arm Dumbbell Pullover – 3 sets 10-15 reps

Dips – 4 sets 10-15 reps

Shoulders

Front Raises – 3 sets 10-15 reps

Side Lateral Raise – 3 sets 10-15 reps

Shrugs – 3 sets 15 reps

Reverse Fly – 3 sets 10 reps

Upright Barbell Rows – 3 sets 10-15 reps

 

I hope you enjoyed this gym workout routine. Please leave a comment and let me know what you thought of it or if you’ve tried it.

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