Harsh Gujarathi ⚡️
My Workout Routine

My Workout Routine


Fitness
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My Workout Routine

Hey everyone! Today, I thought I’d share something a bit different—my workout routine. I’m not a fitness guru by any means, but I’ve found a routine that works well for me, keeps me energized, and helps me stay consistent. I prepared this routine with the help of a gym-bro I met during my internship in Bangalore (yes, something good did come out of Bangalore!). I’ve been following this routine for about a year now, and I can confidently say it’s been quite effective.

Hopefully, you’ll find some inspiration or ideas here!

Day-by-Day Routine

My routine is structured around a six-day split, focusing on each muscle group twice a week (except legs, which Everyone reading this would agree is not the most fun day). I usually take Sundays off to rest and recover.

I usually hit shoulders on the monday instead of triceps is because my shoulders have gotten sufficient rest over the weekend that they are ready to be destroyed again, and also it being a large muscle group, they are fresh on Monday.

I also try to take a minute or two of rest between sets, and I don’t do any cardio. I prefer to keep my workouts intense and focused on strength training.

Here’s how my typical week looks:

(P.S. I usually try to go to failure on most exercises.)

Monday - Chest & Shoulders

  • Warm-up: Dynamic stretches and 50 push-ups (if I’m feeling good, I add weights or have fun with bodyweight dips).
  • Incline Dumbbell Press: 3 sets of 10-12 reps (all to muscular failure)
  • Bench Press: 1 warm-up set + 3 working sets of 8-10 reps
  • Cable Flies: 3 sets of 12-15 reps
  • Seated Overhead Dumbbell Press: 3 sets of 10-12 reps
  • Lateral Raises: 3 drop sets to failure
  • Cable Face Pulls: 3 sets of 15 reps

Tuesday - Back (Lat-Focused) & Biceps

This day usually combines horizontal and vertical pulling movements, focusing on the lats.

  • Weighted Pull-ups: 3 sets to failure
  • Chest-Supported Rows: 3 sets of 10-12 reps
  • Lat Pulldowns: 3 sets of 10-12 reps
  • Lat Pullovers: 3 sets of 12-15 reps
  • Bulgarian Curls: 3 sets of 10-12 reps
  • Spider Curls: 3 sets of 10-12 reps
  • Hammer Curls: 3 sets of 10 reps (superset with Dumbbell Shrugs)
  • Dumbbell Shrugs: 3 sets of 10-12 reps (superset with Hammer Curls)

Wednesday - Legs

  • Warm-up: Dynamic stretches
  • Barbell Squats: 3 sets of 8-10 reps
  • Leg Curls: 3 sets of 10-12 reps
  • Leg Extensions: 3 sets of 10-12 reps
  • Bulgarian Split Squats: 3 sets of 10-12 reps
  • Calf Raises: 3 sets to failure

Thursday - Chest & Triceps

  • Warm-up: Dynamic stretches
  • Incline Bench Press: 3 sets of 8-10 reps
  • Flat Dumbbell Press: 3 sets of 10-12 reps
  • Cable Flies: 3 sets of 12-15 reps
  • EZ-Bar Skull Crushers: 3 sets of 10-12 reps (bench inclined at ~15 degrees)
  • Close Grip Bench Press: 3 sets of 8-10 reps (can superset with Skull Crushers)
  • Tricep Pushdowns: 3 sets of 10-12 reps
  • Tricep Cable Extensions (Katana style): 3 sets of 10-12 reps

Friday - Back (Mid-Back Focused) & Biceps

  • Weighted Pull-ups: 3 sets to failure
  • Seated Rows: 3 sets of 10-12 reps
  • Lat Pulldowns: 3 sets of 10-12 reps
  • Single-Arm Dumbbell Rows: 3 sets of 10-12 reps
  • Single-Arm Bulgarian Curls: 3 sets of 10-12 reps
  • Spider Curls: 3 sets of 10-12 reps
  • Hammer Curls: 3 sets of 10 reps (superset with Dumbbell Shrugs)
  • Dumbbell Shrugs: 3 sets of 10-12 reps (superset with Hammer Curls)

Saturday - Shoulders & Triceps

  • Warm-up: Dynamic stretches
  • Seated Dumbbell Shoulder Press: 3 sets of 8-10 reps
  • Lateral Raises: 3 drop sets to failure
  • Cable Face Pulls: 3 sets of 15 reps
  • EZ-Bar Skull Crushers: 3 sets of 10-12 reps (bench inclined at ~15 degrees)
  • Close Grip Bench Press: 3 sets of 8-10 reps (can superset with Skull Crushers)
  • Tricep Pushdowns: 3 sets of 10-12 reps
  • Tricep Cable Extensions (Katana style): 3 sets of 10-12 reps

Sunday - Rest

Complete rest day. Remember, recovery is just as important as training!

My Diet

I’m not overly strict with my diet, but I try to keep it balanced and nutritious.

After a long week, I usually enjoy cheat meals over the weekend. I often crave a good burger or pizza, topped off with a chocolate-loaded waffle.

As for my supplement intake, I keep it simple:

  • Protein: Two scoops of whey protein post-workout. My current favorite is Impact Whey from MyProtein (Strawberry Cream flavor).
  • Clean Whey Isolate: I occasionally (well, it’s become daily now!) sip on a scoop of MyProtein’s Clean Whey Isolate throughout the day.
  • Creatine: Monohydrate - 5g daily.

That’s it! Nothing fancy—just consistency, balance, and a bit of fun. I’d love to hear about your routines or any tips you might have. Feel free to reach out or comment below!

Stay healthy and happy training! 💪