My Current Training Plan
At the moment I train six days per week. Most of my gym sessions last around one hour. A typical session is usually made up of around six different exercises, with three sets of twelve reps on each exercise.
My weekly plan is split like this:
Day 1: Back
Day 2: Chest
Day 3: Legs
Day 4: Shoulders
Day 5: Arms
Day 6: Cardio or fitness class
This setup works well for me because I enjoy training regularly and I like giving each muscle group its own focus. It also helps me stay in a routine. I know what I’m doing each day before I get to the gym, which removes a lot of the thinking.
A full breakdown of each day will follow, including the exercises I use, how I structure the sessions and what I focus on.
You Don’t Need To Train Six Days Per Week
I know most people will not make it to the gym six days per week. That is completely normal. A six day plan is what I do now, but it is not where everyone needs to start.
If you are busy, new to training, returning after a long break, or just trying to build consistency, three days per week can be more than enough.
The goal is not to copy my exact week. The goal is to build a version of it that works for you.
My Three Day Version
If I only had three days per week to train, this is how I would structure it:
Day 1: Back and Biceps
Day 2: Chest and Triceps
Day 3: Legs and Shoulders
This gives you a solid full body approach across the week without needing to be in the gym every day. You are still training all the main muscle groups and you can build strength, muscle and fitness from this setup.
If possible, I would also try to add a cardio session onto one of those days. That could be a fitness class, some time on the treadmill, bike, stair climber, rowing machine, or even just a longer walk.
It does not need to be complicated. It just needs to be consistent.
Walking And Daily Movement
Training in the gym is only one part of it. I also do a fair bit of walking.
Most days I try to get out for 30 to 45 minutes. My step count is nearly always over 10,000 steps per day.
Walking has been massive for me. It helps with fitness, weight management, headspace and routine. It is also one of the easiest things to build into your day because you do not need equipment, a gym membership, or a perfect plan.
Even when I cannot train the way I want to, I can usually still walk.
The Main Message
You do not need to start with a perfect six day gym plan.
Start with what you can repeat.
For some people that might be six days in the gym. For others it might be three days. For others it might be two gym sessions and more walking.
The key is to stop thinking that if you cannot do everything, there is no point doing anything. That mindset held me back for years.
Build the routine first. Make it realistic. Then improve it over time.
This section will continue to grow with full workout breakdowns, exercise examples, nutrition advice and the simple things that have helped me stay consistent.