Tired of grinding yourself to a pulp in the gym and want something to spice things up?
Well this gym routine is meant to be used as a deload or a switch up from your regular routine.
You are going to get to do some exercises you don’t normally do and will be considered like an active recovery routine.
Goal Of This Workout
Whether you are taking a deload or want a break from your regular routine, this is going to hit the spot.
Diet and Nutrition Tips
I would recommend going on a slow bulk for this routine to get the most out of it. It is easier to cut some fat afterwards than trying to make strength gains on a calorie deficit.
If you keep your weight consistent and need some tips to add calories into your diet, here are some of the best and healthiest ways to do so:
- Butter
- Cream cheese
- Sour cream
- Whole milk
- Heavy cream
- Cheese on everything
- Protein shakes
- Peanut butter
- Olive oil
- Extra dressing
These all add flavor and healthy fats to your diet. Personally, I prefer adding calories through this means instead of going to McDonalds and smashing a couple McDoubles.
You will feel better, have more energy, and your stomach will thank you.
Note: A little bit goes a long way, so be sure to know how many calories you are adding.
Recommended Supplements
Without a good diet, supplementation is mostly a waste of money. I will be the first to tell you to spend money on some good meats than a jug of protein.
For those who have their diets in check, here are the supplements I would use with this routine.
Pre-Workout
I personally like apple mango, but all flavors are good.
This is a great blend without too many stimulants.
Protein
MTS Machine Whey Protein: 5lbs
This is in my opinion the best tasting protein on the market. Period.
Great blend with no secrets, no amino spiking, and it is some of the best in the industry.
So far I’ve had Red Velvet, Cookies and Cream, and Key Lime. All are A+.
BCAA
Marc Lobliner has his sweetening on point with these supplements.
I’ve used mixed berry and grape and I love them both.
Creatine
Optimum Nutrition Micronized Creatine
I have a review of Optimum Nutrition’s Creatine and it’s a tried and true supplement. It will help with performance and recovery. I highly recommend this.
Cardio and Conditioning Schedule
Conditioning is important to powerlifting since you need your central nervous system to be efficient in producing power.
If your nervous system is being taxed just because you are standing up, you basically have less power to work with.
- Monday – 10 minute HIIT post-workout
- Tuesday – Off
- Wednesday – 15 minute HIIT post-workout
- Thursday – Off
- Friday – 5 minute HIIT post-workout
- Saturday – Off
- Sunday – Off
Post-workout high intensity interval training is going to be the best for conditioning and will not put you in the gym for hours.
I highly encourage activity outside of the gym and enjoying life; don’t worry about losing gains because you played a game of basketball with your friends.
Workout Schedule
I would highly recommend going to the gym on your usual off days; this is going to switch up everything and feel new to you.
This routine is going to be very easy on your nervous system, so going 4 days in a row and having 3 off in a row is fine.
The Fun Times 4 Day Gym Routine
For this routine you are going to go for pump, endurance, and a good time.
For the regular lifts I want you to use 50% of your regular weight. So if your working set is 405 on deadlifts, do something around 200.
Trust me, you aren’t going to lose your gains, you will get stronger.
| Day 1 | ||
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squats | 3 | 20 |
| Incline Dumbbell Bench Press | 4 | 12 |
| Face Pulls | 3 | 30 |
| Arnold Shoulder Press | 2 | 20 |
| 1 Arm Dumbbell Rows | 5 | 8 |
| Rope Crunches | 3 | AMAP |
| Dumbbell Shrugs | 4 | 30 |
| Day 2 | ||
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Walking Lunges | 4 | 20 |
| Deadlifts | 5 | 8 |
| Barbell Bench Press | 4 | 15 |
| Pec Dec | 4 | 20 |
| Rear Lateral Raises | 3 | 30 |
| Close Grip Lat Pull Downs | 4 | 20 |
| Side Bends | 3 | 25 |
| Day 3 | ||
| Exercise | Sets | Rep Goal |
|---|---|---|
| Good Mornings | 5 | 8 |
| Bench Press Machine | 3 | AMAP |
| Incline Dumbbell Flys | 4 | 15 |
| Seated Calf Raises | 4 | 30 |
| Standing 1 Arm Dumbbell Overhead Press | 4 | 20 |
| Curl Machine | 3 | AMAP |
| Romanian Chair | 3 | AMAP |
| Day 4 | ||
| Exercise | Sets | Rep Goal |
|---|---|---|
| Squats | 4 | 30 |
| Push Ups | 5 | 35 |
| Close Grip Bench Press | 4 | 35 |
| Bent Over Barbell Row | 3 | 25 |
| Dumbbell Curl to Tricep Extension Superset | 3 | 30 |
| Mountain Climbers | 3 | 30 |
| Side Planks | 3 | ALAP |
Workout Tips
- If you are using this workout for a deload, eat a little bit more food and get a little bit more rest than you normally would.
- Use this workout as long as you would like. It’s more of a full body type workout and you could utilize this routine for a while.
- If you’ve never done some of these exercises, you will be humbled quickly if you try to go too heavy.
- AMAP – As Many As Possible – This is a burn out set. Do as many as you can and try a couple more. This is going to hurt so embrace it.
- ALAP – Hold these as long as possible.
Remember that we got into the iron game because it is fun and we like to see progress.
Sharing is caring, and as always leave any comments or questions below!
