It’s been almost six months since my last training update. To be honest, I’m not exactly where I wanted to be at this time of year, mainly because I had to travel a bit more than I planned, which set me back a little. It’s not a big deal, but I’m not as lean as I prefer to be at the beginning of summer. I’ll be away again next week, so it’s not an ideal situation this year. I’ll be away again next week, so it’s not an ideal situation this year. But again, this isn’t an excuse, it just reflects what my priorities have been. I still consider myself a very fit person, but if I’m totally honest, I have to admit that my goal was a bit higher than where I currently am.

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.

My approach to training has been basically the same for the last 3 years. I focus on progressive overload and stick to the same training plan cycle 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 do every day. 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.

This winter I trained legs twice a week, and earlier this year it seemed like they were getting stronger than my upper body. So I decided to change my training plan and train legs only once a week, which also helps with running since they get more recovery compared to training them twice a week.

For the past 10 weeks my training has been very balanced. Below you can see what my current training schedule looks like:

Day 1

Upper body - focus on shoulders

Smith Machine Shoulder Press - 10/8/6/7
Cable Y Rise - 10/8/6/7
Chest supported lateral rises + partials - 10/8/6/7
Cable Upright Rows - 10/6/6/7
DB Shrugs - 10/8/6/7
Cable triceps extensions - 10/8/6/7

+ Evening easy run 6km

Day 2

Upper body - focus on back

One arm lat pulldown - 10/8/6/7
Wide grip lat pulldown - 10/8/6/7
Chest supported row - 10/8/6/7
Reverse peck deck - 10/8/6/7
Hammer curls - 10/8/6/7
Hanging leg raises (abs) - 10/10/10

+ Evening easy run 6km

Day 3

Morning: run - fartlek 12km

Day 4

Lower Body

Leg Extesions - 10/8/6/7
Lying Leg Curls - 10/8/6/7
Smith machine squat - 10/8/6/7
Hip thrusts - 10/8/6/7
Calf press - 10/8/6/7

+ Evening easy run 6km

Day 5

Upper body - focus on chest

Incline Smith Machine Chest Press - 10/8/6/7
Flat DB Fly - 10/8/6/7
No cheat DB curls - 10/8/6/7
Cross body tricep extensions - 10/6/6/7
Dip Machine - 10/8/6/7
Cable crunches (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 you 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?

My Current Training Routine - June 2025

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