Jason’s Current Workout Program

It’s been a while since I’ve posted my current workout program and one of the reasons is I’ve been changing my workout routine quite frequently. I hit each body part once a week for a few weeks then reverted to a 4-day split where as I start over on the 5th day, taking weekends off. Then I went back to training everything within 4 days and using the 5th day to hit a second round of chest, back, and biceps. Now I’m getting ready to do something completely different.

There are a couple of key goals I’m hoping to achieve here. One is obviously to add both size and definition to my quads and hams by hitting them twice a week. I’ll start one leg workout with hamstrings followed by quads and the 2nd leg workout will be quads followed by hams. Another goal is I’ll have more rest for my upper body so I’m hoping to see some results there as well.

Legs 2x Per Week Workout Routine

Monday – Back and Arms Back: 4-5 exercises x 3-4 sets Triceps: 2 exercises x 4 sets Biceps: 2 exercises x 3 sets

Tuesday – Legs Hamstrings: 3 exercises x 4-5 sets Quads: 4 exercises x 4-5 sets

Wednesday – Chest and Traps Chest: 4-5 exercises x 3-4 sets Traps: 1-2 exercises x 3-4 sets

Thursday – Shoulders and Arms Shoulders: 3-4 exercises x 3-4 sets Triceps: 2 exercises x 4 sets Biceps: 2 exercises x 3 sets

Friday – Legs Quads: 4-5 exercises x 4-5 sets Hamstrings: 3 exercises x 3-4 sets

This is basically a layout of the muscle groups I’ll be working with the expected number of exercises and sets. This may vary. I often implement a variety of in my workouts such as drop sets, rest pause sets, supersets, etc. For example, there are times I may want to use the 10 x 10 German Volume Training concept. This is especially true for legs where I may do more sets and reps, and overall volume.

I didn’t list the exercises as those are usually random for me as I go by instinct. I like having the basic plan on what muscle I’m training each day but I often won’t decide the exercises and all until that morning on my way to the gym. I go by how I feel and what I need to do to get the most effective workout that day. But for the most part I stick with the basic exercises.