GchanMako Current Workout Plan – This is How I do it in the Gym

ByGchanMako

My Current Workout Plan is Fairly easy to Follow…

 When people ask about my personal workout plan, I always tell them the same fundamental truth: you have to take ownership of your health, test different methods, and keep what works for you.

Then it hit me—asking for my routine is how someone starts their testing process!

When I began my fitness transformation, I already had a strong background in weightlifting. That head start allowed me to rebuild my routine quickly, and now I’m purely maintaining a lifestyle I love.

If the gym feels intimidating right now, don’t sweat it. You will find your footing in no time. Here is my best advice for beginners:

  • Just ask: Most people in the gym are incredibly helpful and happy to give you a hand.
  • Oh But When you Ask: Don’t interrupt their workout do it during their rest.
  • Watch and learn: Observe the regular lifters around you.
  • Leverage video: Study tutorial videos for proper form.

And that lifestyle includes;

My daily lifestyle is built around a few core pillars that keep me feeling my absolute best.

First up is training in the gym for about 1 to 2 hours every day, focusing mostly on lifting weights. I absolutely love being in there—it is my happy place! Honestly, I wouldn’t recommend that high of a volume to everyone unless you truly share that same passion. But as we get older, we all face a common nemesis: sarcopenia, which is the natural loss of muscle tissue as we age. To fight back against it, you need progressive resistance training to build or maintain your muscle mass. That is exactly why I do it; I fully plan on keeping my muscle for the long haul!

current workout plan

For cardio, I do a little bit here and there, but I have mostly replaced traditional cardio with playing competitive pickleball. It keeps things fun and highly active.

When it comes to food, I follow a clean, healthy diet about 85% of the time, leaving 15% for occasional cheat meals. It is all about balance. Outside of formal workouts, I also make a conscious effort to stay as active as possible by boosting my NEAT (Non-Exercise Activity Thermogenesis). That is just a fancy way of saying I keep moving throughout the day—whether I am at home, at work, or enjoying my leisure time. it” really becomes magnified.

So without further ado here is my current workout plan:

The Weekly Schedule Strategy

To live well and maintain high energy past 45, consistency is everything. This is a rolling weekly cycle built around three high-yield training days and one non-negotiable full rest day:

  • Training Days: 3 days per week (typically Mon-Wed-Fri or Tue-Thu-Sat).
  • Rest Strategy: Every single Sunday is a dedicated day of rest and recovery to protect the joints and rebuild muscle.

WORKOUT 1: Chest & Traps

All standard movements follow a pyramidal volume structure: 4 sets of 15, 12, 10, and 8 repetitions.

  • Flat Bench Press (4 sets x 15, 12, 10, 8 reps)
  • Incline Bench Press (4 sets x 15, 12, 10, 8 reps)
  • Flat Bench Dumbbell Fly (4 sets x 15, 12, 10, 8 reps)
  • Incline Bench Dumbbell Fly (4 sets x 15, 12, 10, 8 reps)
  • Cable Fly (4 sets x 15, 12, 10, 8 reps)
  • Barbell Shoulder Shrugs (4 sets x 15, 12, 10, 8 reps)
  • Dumbbell Shoulder Shrugs (4 sets x 15, 12, 10, 8 reps)
  • Hammer Machine Shoulder Pull or Farmer Carries (4 sets x 15, 12, 10, 8 reps)
  • Cable Rope Upright Rows (4 sets x 15, 12, 10, 8 reps)

WORKOUT 2: Back & Shoulders

All standard movements follow a pyramidal volume structure: 4 sets of 15, 12, 10, and 8 repetitions.

  • Barbell Row (4 sets x 15, 12, 10, 8 reps)
  • Barbell Rack Pulls (4 sets x 15, 12, 10, 8 reps)
  • Seated Cable Row (4 sets x 15, 12, 10, 8 reps)
  • Dual Bent-Over Dumbbell Rows (4 sets x 15, 12, 10, 8 reps)
  • Standing Military Press (4 sets x 15, 12, 10, 8 reps)
  • Standing Dumbbell Press (4 sets x 15, 12, 10, 8 reps)
  • Side Dumbbell Shoulder Raises (4 sets x 15, 12, 10, 8 reps)
  • Front Dumbbell Shoulder Raises (4 sets x 15, 12, 10, 8 reps)
  • Optional Finisher: 3 Super Sets targeting the rear delts and lats.

WORKOUT 3: Arms & Legs

All standard movements follow a pyramidal volume structure: 4 sets of 15, 12, 10, and 8 repetitions.

Biceps & Triceps

  • Barbell Bicep Curl (4 sets x 15, 12, 10, 8 reps)
  • Hammer Curls (4 sets x 15, 12, 10, 8 reps)
  • Standing Dumbbell Bicep Concentration Curl (4 sets x 15, 12, 10, 8 reps)
  • Cable Curl (4 sets x 15, 12, 10, 8 reps)
  • Close-Grip Bench Press (4 sets x 15, 12, 10, 8 reps)
  • Overhead Triceps Dumbbell Press (4 sets x 15, 12, 10, 8 reps)
  • Single Triceps Dumbbell Kickbacks (4 sets x 15, 12, 10, 8 reps)
  • Cable Triceps Press or Rope Pressdown (4 sets x 15, 12, 10, 8 reps)

Lower Body Foundation

  • Barbell Squat (4 sets x 15, 12, 10, 8 reps)
  • Barbell or Bear Trap Deadlift (4 sets x 15, 12, 10, 8 reps)
  • Leg Press (4 sets x 15, 12, 10, 8 reps)
  • Romanian Deadlift (4 sets x 15, 12, 10, 8 reps)
  • Hamstring Curl Machine (4 sets x 15, 12, 10, 8 reps)
  • Seated Calf Machine (4 sets x 15, 12, 10, 8 reps)
  • Leg Extensions (4 sets x 15, 12, 10, 8 reps)

Keeping Things Fresh

This framework isn’t set in stone. To avoid mental burnout and physical plateaus, I regularly substitute individual exercises to keep the muscles guessing. Don’t hesitate to throw in strategic intensity techniques like super sets and drop sets when you want an extra push.

Now, get out there, bang and clang some iron, and remember that you can absolutely live well past 45!

Similar Posts