In the fashion of Derek Sivers’s now page, I’ll be updating this page with my current training routine.

This keeps me accountable and hopefully provides inspiration for your own training.

If you don’t know a certain exercise, a quick search on YouTube should help.

I came up with a great little program that works really well for me right now. Time has increasingly become a constraining factor for me.

This program has me working out 3 times a week (+1 one optional short HIIT session). The workouts take no more than 45 minutes. I’m making great progress so far.

Here’s a quick run down:

Full-body Muscle Building

  • 3 times per week, A + B + A one week and B + A + B the next week
  • Super-sets: Pair push+hinge and pull+squat
  • Strength blocks (A and B): 6-12 reps
  • “Pump” blocks (C): 10-20 reps
  • Alternate bilateral and unilateral lower body movements each workout
  • Do mobility drills as a warm-up (10-15 minutes) and pepper them into the super-sets
  • Finish with pump super-set (utilize rest-pause training)

Workout A

A1. Chin-ups
A2. Double Kettlebell Front Squats

B1. Ring Push-ups
B2. Split Stance Romanian Deadlifts

C1. Lateral Raises
C2. Single-leg Gliding Leg Curl

Workout B

A1. OAPU Progression
A2. Heavy SA Swings

B1. Archer Row
B2. Hover Lunge

C1. Face Pulls / Reverse Flys
C2. Banded SHELCs

Once a week (optional): Sprints on sand (at a beach volleyball court) or kettlebell complexes (HIIT)

I found that periodizing the volume works really well. Over the course of 4 weeks, I change up how many sets per exercise I will do in each workout:

Week 1
A 2 sets
B 2 sets
A 3 sets

Week 2
B 2 sets
A 3 sets
B 3 sets

Week 3
A 2 sets
B 3 sets
A 4 sets

Week 4
B 3 sets
A 3 sets
B 4 sets

So, in 4 weeks, I will have performed 4 easy workouts, 6 medium workouts and 2 hard workouts. That’s pretty reasonable and worked really well the last time I tried this.