Move Now.

I’m going to save you the theatrics behind why I do what I do in this workout protocol but if you’re interested in reading the entirety of my history with lifting and fitness and how I’ve used it as a primary way of regulating my mental health, head over to the CoffeeFit section of this site and you’ll find what you’re looking for.

Here’s the in gym workout, and I will be updating and changing this every two weeks. Please keep yourself attuned and updated on this. I’m going to be doing random check ups and seeing if you’ve been keeping up. It’s three days a week. You CAN make 45-50 minutes happen three days a week.

Here’s our first set of movements for the month.

Again, I have an in depth explanation behind all of these workouts and why I do them on CoffeeFit. If you click over there, you’ll get further explanations, tempos, what weight to use, etc. This is strictly the movements I’m using.

This program follows a push-pull-legs (PPL) split. Each session emphasizes high volume with sets to absolute failure, controlled reps, and progressive overload. None of these workouts should take you longer than 50 minutes. If you are spending longer than an hour in the gym, in my opinion; you are not using enough intensity.

I’d rather take one or two sets to agonizing failure than to stay in the gym pushing set after set to mild discomfort. Junk volume. To me, it does nothing.

Day 1: Push (Chest, Shoulders, Triceps)

1. Incline Plate Load Hammer Strength, Or Incline Barbell – 3 sets of 15-20 reps
   (Control, focus on a deep stretch, first set should be taken close to failure, second set should be agonizing failure, third set should feel good and NOT taken to failure)

2. Shoulder Press Machine – 4 sets of 6–8 reps
   (Keep core tight, focus on pressing straight overhead, do NOT take more than your first set to failure)

3. Dumbbell Lateral Raises – 3 sets of 25 reps
   (Light weight, slow and controlled movement)

4. Chest Dips – 3 sets to failure
   (Lean forward slightly to engage the chest more)

5. Triceps Pushdowns (Rope or Bar attachment) – 4 sets of 10–12 reps
   (Focus on full range of motion)

6. Overhead Triceps Extension (Dumbbell or Cable) – 3 sets of 12–15 reps
   (Ensure a deep stretch at the bottom)

Day 2: Pull (Back, Biceps)

1. Seated-Cable Rows – 4 sets of 15-20 reps. Yes. 20 Reps.
   (Keep the back flat, pull to the lower chest)

2. Close-Grip Pull-Ups – 3 sets to failure
   (You should be aiming for 10 reps, this will take time.)

3. One-Arm Dumbbell Row – 4 sets of 8–10 reps
   (Keep a full range of motion and squeeze at the top)

4. Seated Cable Rows AGAIN – 3 sets of 10–12 reps
   (Focused less on intensity and more on the movement)

5. Barbell or Dumbbell Bicep Curls – 4 sets of 10–12 reps
   (Focus on slow negatives, full stretch)

6. Hammer Curls – 3 sets of 12–15 reps
   (Keep your elbows close to your torso)

Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

1. Barbell Squats – 4 sets of 10 reps
   (Focus on depth and form, use a controlled tempo)

2. Leg Press – 4 sets of 10–12 reps
   (Go for a deep range of motion)

3. Walking Lunges – 3 sets of 10–12 reps per leg
   (Hold dumbbells at your sides, focus on a long stride)

4. Leg Curls (Machine or Dumbbell) – 3 sets of 12–15 reps
   (Concentrate on the hamstrings, slow on the negative)

5. Standing Calf Raises – 4 sets of 12–15 reps
   (Pause at the bottom for full range, you’d be surprised to find that your calves will grow more when you don’t focus on the top squeeze portion of the movement. And I’d be surprised if my calves grew period, so there’s that.)

6. Seated Calf Raises – 3 sets of 15–20 reps
   (Focus on a slow, controlled movement for peak contraction)

Progressive Overload Strategy:

• Aim to increase the weight or reps on major compound lifts (like bench press, squat, deadlift) each week.

• Maintain proper form while pushing for small but consistent gains in weight.

• Track your progress and aim to improve on your lifts or add a rep every 1–2 weeks.

Rest and Recovery:

• Ensure you have at least one rest day between workouts. Unless you feel the need to be in the gym every single day, it really is not necessary for progress. If you’re one of those guys that goes every single day, I’d be willing to bet you make more progress if you cut your days down and focused more on recovery. (e.g., Monday, Wednesday, Friday).

• Sleep is key to muscle recovery—aim for 7–9 hours per night. I’m lucky if I get 6, but I sleep in my car so it makes sense. You need to be sleeping.

• You’ll notice that some of these workouts may feel short. You are not using intensity. I assure you, the greater the intensity - the longer these workouts will feel. Why only one to two movements per body part? Your chest doesn’t know the difference between machines. It knows when it’s being loaded with stress, and that’s it. Use it to your advantage when the gym is packed. You don’t need four exercises, you need one really good one.