my gym routinemy gym routine

Clearing My Mind Through Movement

Ever since high school, health was not a priority. But over the many years the gym has been my second home. To me, the gym was a place of mental clarity. Away from school work, grades, and other obligations, the gym was a space where I could just focus on working out and clearing my mind.

Consistency in physical training has directly improved my academic focus. It instills a sense of routine and discipline.

The Weekly Split

I follow a classic Push-Pull-Legs (PPL) split, training 4-5 times a week with active recovery days. However, as of recently I have been working on Chest/Back and Sharms (Shoulders + Arms) for a little diversity. Every workout is a 3 sets by 8 reps (as close or less than 8 is preferred: "easily do 8, increase the weight") plus a warm up set and roughly 2 minutes of rest between. This allows for optimal muscle group targeting and plenty of rest:

• Push Days: Chest, shoulders, and triceps.
  • 1. Flat Barbell Bench Press
  • 2. Dumbbell Shoulder Press
  • 3. Incline Dumbbell Press
  • 4. Rope Pulldowns + Overhead Rope Pulls
  • 5. Chest Flys or Single-Arm Cable Reverse Fly
• Pull Days: Back and biceps.
  • 1. Lateral Pulldowns or T-bar Rows
  • 2. Preacher Curls
  • 3. Seated Cable Rows
  • 4. Hammer Curls 3x12
  • 5. Pull Ups
• Leg Days: Quads, hamstrings, and calves.
  • 1. Hacksquat
  • 2. Lying Leg Curls
  • 3. Leg Extensions
  • 4. Calf Raises
  • 5. Treadmill: 10 incline + 3 speed for 45 minutes

The Weekly Split (Alternative)

• Chest + Back: Chest and back.
  • 1. Incline Machine Press
  • 2. Lateral Pulldowns or T-bar Rows
  • 3. Machine Bench Press or Bench Press
  • 4. Machine Seated Rows
  • 5. Chest Flys or Pull Ups
• Sharms: Shoulders and arms.
  • 1. Shoulder Press
  • 2. Preacher Curls
  • 3. Rope Pulldowns + Overhead Rope Pulls
  • 4. Hammer Curls 3x12
  • 5. Lateral Raises 3x15 or Single-Arm Cable Reverse Fly 3x15
• Leg Days: Quads, hamstrings, and calves.
  • 1. Hacksquat
  • 2. Lying Leg Curls
  • 3. Leg Extensions
  • 4. Calf Raises
  • 5. Treadmill: 10 incline + 3 speed for 45 minutes

Lessons in Consistency

Progress in the gym doesn't happen overnight. It relies on progressive overload—small, incremental increases in weight and volume over weeks and months. Keeping a log of sets and weights helps track progress and keeps me accountable. Check out My Hevy Profile.