Since I’m constantly asked about my training plan, I’ve decided to write another article about it and share how I currently train.

If you're new to training and haven't read my first article about my training routine where I discuss the importance of understanding the basics of hypertrophy training and muscle building, I strongly encourage you to read it before continuing with this one.

My approach to training has been basically the same for the last 3 years. I focus on progressive overload and stick to the same training plan cycle for 8-12 weeks. Some of these cycles are more balanced, while others are more focused on specific muscle groups, with the goal of growing or improving them.

I change these cycles every 9-12 weeks to keep training efficient and interesting. Each plan has the same approach—starting lighter and progressing every week. For example, in week 1, a working set consists of 12 reps with 3-5 reps in reserve, and then, with each week, the reps in a working set decrease slightly, allowing the weight to increase. By the final week, a working set usually involves a weight that leads to failure at around 5 reps.

Most of my working sets are usually 5-8 reps with a very heavy load, close to failure. I always start with 2 warm-up sets: one at 50% and the other at 70-80% of my working set for the day. I do 1-2 working sets with the heaviest weight I can manage for 5-8 reps.

For example, for the chest press, I do 4 sets in total, with the last 2 being the working sets. During the last week of the program, my chest press looked like this:

• 10x 100kg (warmup set)

• 8x 140kg (warmup set)

• 6x 180kg (working set)

• 7x 160kg (working set)

A big part of my training routine is also cardio - running most of the year, but during the winter months, I often replace it with indoor cycling on days when I also weight train. I always do my weight training early in the morning, and for most of the year, I run in the evening. On the days when I don’t train with weights, I run early in the morning.

For the past 8 weeks, my training has been more focused on my back. Here’s what my training week has looked like over the last 8 weeks:

Day 1

Upper body

• Chest Supported Rows - Hammer Machine - 10/8/6/7

• Hip Braced One Arm Cable Lat Rows - 10/8/6/7

• Smith Machine Kelso Shrugs - 10/8/6/7

• Dumbbell flys - 10/6/6/7

• Cable Triceps Pushdowns - 10/8/6/7

• Cable Preacher Curls - 10/8/6/7

+ cardio directly after training - indoor cycle for 45min

Day 2

Lower Body

• Calf press - 10/8/6/7

• Leg Extesions - 10/8/6/7

• Lying Leg Curls - 10/8/6/7

• Quad Leg Press - 10/8/6/7

+ cardio directly after training - indoor cycle for 45min

Day 3

Morning: run - easy 10-11km

Day 4

Upper Body

• Wide Grip Pulldowns - 10/8/6/7

• Chest Supported T-Bar Row - 10/8/6/7

• Unilateral Smith Machine Shrugs - 10/8/6/7

• Machine Chest Press - Sternal - 10/8/6/7

• Machine Lateral Rise - 10/8/6/7

+ cardio directly after training - indoor cycle for 45min

Day 5

Lower body

• Calf Press - 10/8/6/7

• Hip Thrusts - 10/8/6/7

• 45 Degree Glute Raises - 10/8/6/7

• Adductor Machine - 10/8/6/7

+ cardio directly after training - indoor cycle for 45min

Day 6

Off or morning: run – easy 10-11km

Day 7

Morning: run – easy 10-11km

How you train is very personal, and what works for me might not be ideal for you. A lot also depends on your goals. The most important thing is to find a physical activity that you really enjoy, because it will be much easier to stick with and this will help you feel better both physically and mentally.

Building a great physique requires more than just training. You also need to stay on top of your nutrition to properly fuel your body and make sure you’re getting enough calories and nutrients. If you’re interested in learning more about nutrition, supplements, and what I eat in a day, check out my take on these topics.

Do you follow a specific training routine, or do you work out just to stay active and maintain your health? Feel free to comment if you have any questions about training.