My Current Fitness Goals and Training Routine - January 2026
To be completely honest with you, I’m not satisfied with my fitness level at the begining of the new year. Last quarter of 2025 was very busy for me, with a lot of travelling. In last 3 months I was away 4 weeks in total, and even though I was able to run and train during some of that time, it wasn’t on the same level as I do when I’m in my routine. I also had a wisdom tooth extracted in december and I had to rest for another week, so I’m starting this year at lower level than I hoped for. But even more motivated to train harder, to get back in my preferred shape as soon as possible. The goal for this year is basically the same as the past few years - to get in the best shape of my life as I get older. And this year I have another goal - to run a half marathon under 1:25.
My weight training is focused on progressive overload and I usually stick to the same training plan for 8-12 weeks. Some of these cycles are more balanced, while others are more focused on specific muscle groups, with the goal of growing or improving them. I change these cycles every 8-12 weeks to keep training efficient and interesting. Each plan has the same approach, starting lighter and progressing every week.
A big part of my training routine is running, which I currently do 7 times a week. I always do my weight training early in the morning and go for a run in the evening. On days when I don’t lift weights, I run in the morning instead.
If you're new to training and haven't read my first article about my training routine where I discuss the importance of understanding the basics of hypertrophy training and muscle building, I strongly encourage you to read it before continuing with this one.
I just started a new training program that will be heavily focused on the upper body, but I plan to run 7 days a week to build a good base before I start adding speed sessions in February and then increase running intensity to get in shape to run a 1:25 half marathon at the end of March or in April. That’s why I will make a few changes to my lower-body training in a few weeks, to implement a few extra exercises that will benefit my running.
Below you will find my new training program.
Day 1
Upper body - focus on chest and biceps
Machine Chest Press - incline - 10/8/8/8
Machine Chest Press - flat - 10/8/8/8
High to Low Cable Fly - 10/8/8/8
One Arm Cable Curls (on the bench) - 10/8/8/8
Hammer curls - 10/8/8/8
Cable Crunches (abs) - 10/10/10
+ Evening easy run 6km
Day 2
Lower Body
Leg Extesions - 10/8/8/8
Smith Machine Squat - 10/8/8/8
Lying Leg Curls - 10/8/8/8
Floor Glute Bridge - 10/8/8/8
Trap bar Romanian Deadlift - 10/8/8/8
+ Evening easy run 6km
Day 3
Morning: run - easy 12km
Day 4
Shoulders + Triceps
Machine Shoulder Press - 10/8/8/8
DB Side Laterals - 10/8/8/8
Cable Side Laterals (wrist high) - 10/8/8/8
Cross Body Triceps Extension - 10/8/8/8
Smith JM Press - 10/8/8/8
+ Evening easy run 6km
Day 5
Upper Body - focus on back
Wide Grip Pulldowns - 10/8/8/8
1-Arm Lat Low Cable Row - 10/8/8/8
Chest Supported Row (machine) - 10/8/8/8
Reverse peck deck - 10/8/8/8
Barbell curls - 10/8/8/8
Hanging leg raises (abs) - 10/10/10
+ Evening easy run 6km
Day 6
Morning easy run - 12km
Day 7
Morning long run - 23-25k
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Keep in mind that how I train is very personal, and what works for me might not be ideal for you. A lot also depends on your goals. The most important thing is to find a physical activity that you really enjoy, because it will be much easier to stick with and this will help you feel better both physically and mentally.
Building a great physique requires more than just training. You also need to stay on top of your nutrition to properly fuel your body and make sure you’re getting enough calories and nutrients. If you’re interested in learning more about nutrition, supplements, and what I eat in a day, check out my take on these topics.
Let me know if you have a specific training routine, or do you work out just to stay active and healthy?
