Hey guys! I got so many requests about my workout routine and what I do to get those abs, so here we go! I hope this will motivate you to go to the gym and not be afraid of weights. I think I am one of the best examples that show that weights do NOT make you bulky.
Before I go into my weekly daily split I just want to mention that I designed my training schedule by myself according to my goals. My goals are to put on muscle especially in the lower body and booty and to sculpt my upper body and arms. This is why my training is largely focused on my lower body and little to no cardio. If you have not read my post of my fitness journey I would recommend you to do so, so you understand that it is hard for me to gain muscle and size (therefore no cardio).
I workout 5 days a week of which 5 days are focused on strength training and mainly hypertrophy training. Each of my lower body days have a different focus, volume (heavy), hypertrophy and glute isolation exercises. I always switch up the exercises and increase the weights if I feel too comfortable doing the exercises. It really needs to hurt when you hit the last two reps. I will incorporate ab training into my workouts by doing supersets with other exercises or by training them at the end of the workout for about 10 min, about 2 times a week. As you can see I do not train my abs a lot, this is because I am doing a lot of compound exercises (squats, deadlifts etc.) where I automatically train my core so it is not necessary to incorporate much more and also abs are made in the kitchen to 80% and in the gym to 20%.
What I do every time I workout:
Warm-up: 5-10 min on elliptical
Stretching: 5-10 min after training for the body part I trained that day
on Leg days: 5 -10 min glute activation routine before workout
Day 1: Lower Body (Volume)
On the first leg day I focus on volume this means heavy weights and low repetitions and 1 min break between each set. For example: Squats 60kg, 3 sets with 8-10 reps.
Day 2: Back day
My back days are based on hypertrophy and I usually do 4 supersets. Supersetting allows me to get more done in shorter time and increase the time under tension for my muscles (more muscle gains). I stick to 3 sets of 12 reps per exercise and rest 45sec to 1 min after each set.
Day 3: Lower Body (hypertrophy)
On the second leg day I focus on hypertrophy, here I will go down with the weights slightly (compared to volume day) and perform supersets with banded exercises. I usually perform 3 sets of 12 repetition and superset this with a band exercise. I keep a break of 45 sec to 1 min after each set, to make sure I keep in the hypertrophy state. For example: Deadlifts 40kg,12 reps superset with banded crab walk 20 reps.
Day 4: Rest Day
Day 5: Shoulders
My shoulder days are also based on hypertrophy and like my back days I will incorporate supersets. When I train shoulders I always warm up with a lighter weight before I go onto the heavy weights to make sure my shoulder are warmed up to avoid injury. Instead of going as heavy as I can I will do more repetitions as I feel it more in my shoulders and I want to tone them rather than build them. I usually do 3 sets of 15 reps with 45 sec to 1 min break in between each set.
Day 6: Lower Body (Glute Focused)
On my third lower body day I will focus on glute isolation movements. Here I will perform exercises that are directly targeting the glutes and will perform higher repetitions. I might also incorporate compound movements (squats,deadlifts) with a lower weight and higher reps and superset them with a glute isolation exercise.
Day 7: Rest Day
I hope this could help you, if you have any questions please write them in the comments so I can help you out!