One of my clients has recently returned to the gym following the birth of his first baby.
He has had a few weeks away from the gym but has been lifting regularly for some time now and has got great results.
Obviously, priorities change when a baby comes along but he does realise the importance of staying in shape and keeping his training up.
He doesn’t have the same time he once had but he still wants to make progress in the gym.
His goal remains the same as it was pre baby – he wants to add some lean muscle but we have had to adapt his trainig k on his change of circumstances.
He has a 45 minute window from leaving work, getting his workomut in and getting home and plans on getting to the gym every week day.
He would normally train for 45-60 minutes but I have had to cut this back, such means we have to focus on the exercisbes that he will get the most from. We need to remove any fluff with his programme and prioritise the important things. I programmed supersets and used compound exercises to maximise the efficiency of the programme.
Here is what his weeks training will look like:
Mon – Upper Body
Tue – Lower Body
Wed – Metcon
Thu – Upper Body
Fri – Lower Body
Here are what his 5 workouts will look like:
All workouts will start with a quick mobility routine – here is a link to an appropriate routine.
Workout A – Upper Body
A1) Pull Ups – 5×5
A2) Military Press – 5×10
B1) Dips – 5×5
B2) Bent Over BB Row – 5×10
C1) BW Rows – 3×15
C2) Press Ups – 3xMax
Workout B – Lower Body
A1) Back Squat – 5×5
A2) Leg Curls – 5×10
B1) RDL – 5×5
B2) Reverse Lunge – 5×10
C1) Hanging Knee Raise – 3xMax
C2) Russian Twist – 3×20
Workout C – Metcon
25 minute AMRAP
40m Prowler Push
5 x Slams
10 x Burpees
15 x Squat Thrust
20 x Kcal AD8
5 x Man Makers
10 x DB Thrusters
15 x KB Swings
Workout D – Upper Body
A1) 1 Arm Row – 5×10/Arm
A2) Bench Press – 5×10
B1) Shrugs – 5×10
B2) Pulldowns – 5×10
C1) Curls – 3×15
C2) Pushdowns – 3×15
Workout E – Lower Body
A1) Deadlift – 5×5
A2) Box Step Up – 5×5/Leg
B1) Goblet Squat – 5×10
B2) KB RDL – 5×10
C1) Hallow Hold – 3xMax
C2) Extended Plank – 3xMax
As mentioned before, my client has trained for a while so some of the exercises are quite advanced. You can adapt and modify some of the routine whilst still following the same principles.
You don’t need to be a new Dad to structure your training like this. I hear it all the time “I don’t have time to train” but the reality is, you probably do.
You just need to be smart with your time and make your health a priority. Being fit, strong and healthy benefits the people around you as much as yourself.
Coach Milligan 