My New Workout Routine & The Importance of Rest Days

After yesterday’s post, a couple of people messaged me asking about my new workout routine. My answer? Yes, I can absolutely share it. It’s nothing overly complicated, but it works well for me, fits into my schedule, and only takes about 45 minutes to complete.

My routine is structured across five days, allowing me to focus on different muscle groups while keeping things efficient.

Monday, Wednesday & Friday: These days are focused on upper body strength. I do:

• Bicep curls.
• Shoulder press.
• Tricep extensions.
• Bent-over rows.
• Bent-over raises.
• Wide grip bench press.
• Close grip bench press.

I complete 4 sets of each, following a rep scheme of 12, 10, 8, and 6.

Tuesday & Thursday: These sessions focus on core and lower body strength. My exercises are:

• Sit-ups.
• Squats.
• Deadlifts.
• Leg extension.

Again, I follow the same structure: 4 sets of each, with reps at 12, 10, 8, and 6.

I follow a descending rep scheme for all my exercises. Unlike a traditional reverse pyramid, I don’t increase the weight as the reps go down—I keep it the same throughout. The idea behind this structure is to start with slightly higher reps while I’m fresh, then gradually decrease as fatigue sets in. This approach helps me push myself without sacrificing form, making each set feel effective while keeping my workouts efficient.

One of the key aspects of this routine is that I keep my weekends free for recovery. Rest days are just as important as training days—if not more so. They allow muscles to repair and grow, help prevent burnout, and reduce the risk of injury. Overtraining can actually be counterproductive, so I make sure to give my body the time it needs to recover properly.

This routine is simple, quick, and suits my goals. It’s easy to stay consistent with, and by alternating exercises throughout the week, I keep things balanced. If you’re considering a new workout plan, I’d always recommend tailoring it to what works best for you. Consistency is key, but so is listening to your body.

Let me know—do you prefer structured routines, or do you mix things up as you go?