Q) Hey Akash, you have been skinny & skinny fat! And now I can see you have progressed into building a lean physique. Can you share your weekly workout routine with us? Thanks, Alex.
A) Hey Alex, thanks for asking me about my weekly workout routine.
I am an ectomorph, with skinny fat genetics.
My recovering capabilities are average.
But my desire is to build a good physique is strong.
Plus it’s my profession and I need to look the part:)
I have made good progress over the years…
Sure there were so many mistakes and errors if someone I would have avoided, I have reached my destination much sooner…
Anyways, those errors were part of the struggle and that’s the whole reason I have a blog where I share the knowledge to help you guy not make the same mistakes I made, or at the very least minimize it.
My workout routine split has been pretty much similar since the day I created
FBX Training system
a few years ago.
Think of it as a framework.
Every variable has been given a range and the idea is to stick to that range and vary it year around, based on your focus i.e. clean bulking, cutting, recovery etc.
I believe in being active almost daily and variety is important when it comes to movement.
So my week pretty much look like this:
MON: Weights+ Post-workout Yoga(Static Stretches-10 min)
TUE: HIIT-Swim-15 min
WED: Weights+ Post-workout Yoga(Static Stretches-10 min)
FRI: Weights+ Post-workout Yoga(Static Stretches-10 min)
My total time commitment is no more than 6 hours.
I recover by taking a week off every 2–3 months.
Weight training is always 3 times a week.
The total volume per week is on the higher side of the volume continuum, but it’s much much less than most bodybuilding splits out there.
Just to give you an idea, a major muscle group has no more than 10 sets on an average per week.
I don’t do machines, never. Lat pulldown is an exception.
Compound exercises are always prioritized but isolation exercises are necessary too.
Rep range is [5–7] most months of the year with the variation of 8–10 few months.
Rest intervals are longer to allow sufficient ATP-CP regeneration for me to progressively overload with weights. 2–4 min is what I rest between sets.
Rest-pause reps are frequently employed
Click on the links above, to get a holistic overview of FBX training.
and here is a sample, FBX WORKOUT ROUTINE
I enjoy weights, plus its only 6 hours, and 3 times a week trips to the gym.
I am pretty ambitious and also have scheduled a lot of time for family. That’s why 3 times a week, and only 6 hours exercise commitment works beautifully well for me and makes it very sustainable.
That’s the main reason I don’t miss my workouts, year around and stay LEAN.
Obviously, a large part of the results is dependent on my diet, and even with that I employ intermittent fasting, eat almost same meals every day and it works very well.
Hope this helps.
Let me know if you have any doubts/queries.