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Today’s Workout

Today’s Workout

So far I have alluded to my training style on the few blog posts I have made, but now it’s time to actually flesh out what I actually do for a workout. So here it is.

I am a lazy trainer these days, I admit it.

I have earned that right. After years of busting my balls on Bodybuilding type Joe Weider Muscle and Fitness approved workouts, I realised there was much truth in the old adage, “Work smart, not hard” Especially in the field of weight training.

The internet is a wonderful tool for getting information. Sometimes unfortunately too you receive misinformation, but that’s another story.

Reading up on cutting edge powerlifting made me realise that perhaps bodybuilding routines try to do too much. You don’t really need to do two workouts a day, six days a week.

Powerlifters are different. Their performance benchmark, unlike bodybuilders, is completely objective. It’s how much you can lift.

Powerlifters as a result do things differently. Their workouts are not measured not so much in sets and reps, more in just reps. For the main exercise, i.e. bench press, elite powerlifters recommend between 6-12 REPS in total. (i.e. 4 sets of 3 reps or 3 sets of 2 reps, something like that).

Now having said all that, I don’t train as a powerlifter. But I do incorporate powerlifting concepts into my training.  These days I also tend to work the whole body in one workout. It’s funny really. The workouts I do seem like beginner workouts from when I started to train weights when I was 17.

So where does it tie in to my workouts? Well you won’t find me doing 20 sets for chest put it that way.

Oh and in case you think this doesn’t work, Here are my stats. At 49, I’m 6 foot 1 and somewhere between a 106 and 110 kilo of mostly muscle. As for function, I’m still repping out with 300 pounds on bench press. Oh and in case you’re a cynic, that is not drug assisted (apart from caffeine).

So here’s today’s workout. It’s a full body workout taking about 30 minutes. Compare that with the idea of bodybuilders taking 3 days to do the whole body with an hour and a half per workout.

1. Bench press 3 sets 5 reps.

2. standing press 3 sets 8 reps.

3. Good mornings (powerlifting style) 3 sets 8 reps.

4. Front squat 1 set 20 reps.

5. Cross bench pullovers 1 set 20 reps.

Add that up. Eleven sets. OK, OK I know some people are going to say, why so much? It’s a real problem that. Far too much work in this workout isn’t there.

Let’s see what the workout does for you. Bench press and standing press, well that’s chest shoulders and triceps done. Good mornings – lower back, glutes and hammies done. Front squats, legs. Finally pullovers, chest and back. Everything done. Slabs of muscle built. Why do more?


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About The Author


A guy obsessed with stripping down whatever field he studies to get the optimum return from effort expended. Sort of like Tim Ferriss, except with zero fame.

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