Workout Schedule

Free at home and gym training routine.

Workout with Van – Feb, 2024

February balances last month’s training, which was pull-push vs push-pull. Individual workouts are in the next section of this page. Here’s a few notes about what to expect from these workouts.

**Week 1 in February is short, so we are going with a simple upper and lower body split for variability.
**Week 2 and 3 has similar workouts as January, so we are looking for gains in intensity and/or skill, at the relative volume (sets of 10 reps).
**Week 4 focuses on cardio and unwinding from intense workouts.
**Week 5 is chill. This is our taper.

March and April will start introducing more general fitness to start shredding up for summer. Let’s go!

Disclaimer – The use of this Website and the information on it is solely at your own risk and is for general information and entertainment purposes only; this includes workouts and nutrition information presented on this page. I am not a professional, I just like working out.

Workout Logs

Week 1 - Warm Up

Week 2 - Make Gains

Week 3 - Make Gains

Week 4 - Recovery

Week 5 - Active Rest

Check back for updates!

Disclaimer – The use of this Website and the information on it is solely at your own risk and is for general information and entertainment purposes only; this includes workouts and nutrition information presented on this page. I am not a professional, I just like working out.

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Workout with Van

Workout with Van

Focus is on keeping healthy and fit with a mixed routine of general fitness and weight lifting workouts. Further, workouts are blocked into phases of 1-4 months to ensure a variety of goals are being reached. Scroll down for more details.

Monthly Schedules

Monthly Schedules

Training is random to keep the body guessing and have fun. Splits change every month or two, and the template stays the same over the long-run: warm up, make gains, recover and rest to retain progress. We try to balance our routine.

Workouts

Workouts

We do 3-5 sessions of weightlifting per week, where focus is on balancing 3 push-pull systems: squats and deadlifts, bench and rows, pull ups and shoulder press. Everything else is auxiliary and supports these lifts.

General Fitness

General Fitness

What's in your general fitness warm-up or workout? Cardio, core, sports, fun, a mixture of everything good? General fitness training is just a combination activities targeting improvements in our health and productivity.

Cardio

Cardio

In this case, cardio just means getting the heart rate up for around an hour or more. Walk, run, jog, skip, swim, skate, sports, it's all good. Gains are made by focusing on moving further, more intensely, or more skilfully during works.

Recovery and Rest

Recovery and Rest

Recovery week is inner capacity training and "active rest" is baseline activity.This outline makes for a good reference point, not an entire solution. Taking week 5+ off from intense activity every month ensures the body gets enough R&R on average.

About Van

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