My Workout Routine

Summary

A comprehensive breakdown of my 4-day training split designed for building strength and maintaining overall fitness. This routine balances pushing, pulling, and leg movements for well-rounded development.

By Clay Curry.

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Philosophy

My approach to fitness is built on three core principles:

Consistency > Intensity — Show up regularly, even when motivation is low.
Progressive overload — Gradually increase weight, reps, or volume
Recovery is training — Sleep and nutrition are non-negotiable.

Weekly Schedule

Here's how I structure my training week:

Day	Focus	Duration
Monday	Upper Body Push	60 min
Tuesday	Lower Body	75 min
Wednesday	Rest / Cardio	30 min
Thursday	Upper Body Pull	60 min
Friday	Full Body / Accessories	45 min
Weekend	Active Recovery	Variable

Day 1: Upper Body Push

Primary muscles: chest, shoulders, triceps

Main Lifts

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Bench Press: 4 sets × 6-8 reps
Overhead Press: 4 sets × 8-10 reps
Incline Dumbbell Press: 3 sets × 10-12 reps

Accessory Work

Lateral raises: 3 × 15
Tricep pushdowns: 3 × 12
Face pulls: 3 × 15

Day 2: Lower Body

Primary muscles: quadriceps, hamstrings, glutes

Main Lifts

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Squat: 5 sets × 5 reps
Romanian Deadlift: 4 sets × 8-10 reps
Bulgarian Split Squat: 3 sets × 10 each leg

Accessory Work

Leg press: 3 × 12
Leg curls: 3 × 12
Calf raises: 4 × 15

Pro tip: Don't skip leg day. Your posterior chain supports everything else you do.

Day 3: Upper Body Pull

Primary muscles: back, biceps, rear delts

Main Lifts

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Deadlift: 4 sets × 5 reps
Weighted Pull-ups: 4 sets × 6-8 reps
Barbell Rows: 4 sets × 8-10 reps

Accessory Work

Cable rows: 3 × 12
Hammer curls: 3 × 12
Reverse flyes: 3 × 15

Nutrition Guidelines

Proper nutrition fuels performance and recovery:

Protein: 0.8-1g per pound of bodyweight
Carbohydrates: Time around workouts for energy
Fats: Essential for hormone production
Hydration: Minimum 3L water daily

Sample Pre-Workout Meal

1 cup oatmeal with banana
2 whole eggs + 2 egg whites
Black coffee

Sample Post-Workout Meal

6oz chicken breast or salmon
1 cup rice or sweet potato
Steamed vegetables

"The iron never lies to you. You can walk outside and listen to all kinds of talk, but the iron will always kick you the real deal." — Henry Rollins

Remember: the best workout routine is the one you'll actually stick to. Modify as needed for your goals and schedule.