Synergy in Your Routine: My Workout Schedule

Steve PfiesterTwo of the best questions I get asked at the gym is” how many days a week do you workout?” and, how many times do you hit each muscle group.

Before I answer, you should first know my goals.  I work mostly for aesthetics but I put a definite emphasis on performance as well.  I want to be as strong and conditioned as possible, without sacrificing size or leanness.

Barring any schedule conflicts or injuries, the following is my typical training regimen…  I hope this is helpful.

7 Days a Week

Mondays:
6:30 am 40 minutes Cardio (usually elliptical)
10:30 am 45 minutes of chest (5 exercises)
2:00 pm 45 minutes of Back (5 exercises)
2:45 pm 45 minutes bag work or shadow boxing

Tuesdays:
10:30 am 45 minutes of shoulders (6 exercises)
11:15 am 45 minutes cardio/abs (supersets 10/5)
2:00 pm  I hour of arms (3 exercises triceps/3-biceps)
5-7 pm 2 hours Jujitsu (1 hour drills/1 hour rolling)

Wednesday:
6:30 am 45 minutes cardio (tread15/stairs15/elliptical15)
10:30 am 30 minutes of hamstrings(3 exercises) 20 minutes of heavy abdominals(3 exercises)
2:00 pm 45 minutes of quads (3-4 exercises)
2:45 pm 45 minutes bag work or shadow boxing

Thursday:
6:30 am 40 minutes cardio (usually elliptical)
10:30 am 45 minutes of chest (5 exercises)
2:00 pm 45 minutes of Back (5 exercises)
5-7 pm 2 hours Jujitsu (1 hour drills/1 hour rolling)

Friday:
9am 45 minutes of Kickboxing on LiveExercise
10am 45 minutes of full body conditioning and Plyometrics (Chiseled Cardio Show on LiveExercise)
12:00 pm 45 minutes Treadmill Conditioning on LiveExercise
5:30 pm 45 minutes of shoulders

Saturday:
8am 35 minutes of Cardio (elliptical)
10 am 45 minutes of arms (3 exercises triceps/3 exercises biceps)

Sunday:
7am 45 minutes of cardio/abs
11:00 1 hour Boxing and sparring
6 pm 1 hour of quads/hams (3 exercises quads/3 exercises hams)

Note: I like to break up my workouts, but you can also do it all at once. 

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About Steve Pfiester

Certified CrossFit, TRX, Kettlebell Athletics Trainer with a B.S. in Physical Therapy. Owner of Longevity Max Fitness and BCx Boot Camp.

Posted on February 7, 2013, in Figure/Bodybuilding, PFIT TIPS, Uncategorized, workout and tagged , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. Hi Steve,

    Awesome routine. One question for you – is it possible to drink alcohol in moderation and still get ripped? Or is even moderate drinking a barrier to peak conditioning?

    • Hey Steve, You can totally drink in moderation and get “relatively” ripped… but to get shredded, to see the separation in muscle fibers it takes a lot more self denial. Alcohol slows the metabolism of fat and retards muscle regrowth after workouts… it is at some level, a poison. But in those seasons of backing off your routine a bit, I think it is quite enjoyable to have a beer, or six… but when/if you are training hard, it is best to just say “no” 🙂

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