Good Weekly Workout Routine For Skinny & Skinny Fat Guys
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 recovery capabilities are average.
But my desire 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…
Related Article: Skinny Fat Solution: 9 Effective Ways To Cure Skinny Fat
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 guys not make the same mistakes I made or, at the very least, minimize them.
My workout routine split has been pretty much similar since the day I created it a few years ago..
The FBX Training System
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 looks 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.
Related Article: Weight Training Volume: How Many Reps Per Muscle Group Per Week?
Just to give you an idea, a major muscle group has no more than 10 sets on 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 a variation of 8–10 few months.
Rest intervals are longer to allow sufficient ATP-CP regeneration for me to overload progressively with weights. 2–4 min is what I rest between sets.
Rest-pause reps are frequently employed.
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 of 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 and eat almost the same meals every day, and it works very well.
Hope this helps. If you need further assistance or pre-designed workout plans, you can enroll into my free course, The FBX Training.
Let me know if you have any doubts/queries.
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About Akash Sehrawat
Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.