Many of you have asked me my workout routine. While you only have lift weights 3 days/week, and walk the other days, I found that building the routine of working out 5 days/week helped me concentrate on different muscle groups and work on building muscle holistically–rather than just focusing on the arms and chest. My workout routine is here. Modify accordingly. I left the way I record the weights and reps so you can modify how you want for the Wednesday routine (Chest & Back). Each tab corresponds to a day of the week (M, T, W, Th, F)

I put this in Google Drive so I don’t have to have clipboard with me and can track as I am doing the workout. You will notice that there are a lot of workouts for each muscle group. I do not do all the workouts on the prescribed days. I shoot for 5-6 of the workouts. If I’m feeling really good, I’ll shoot for all of them. This helps with getting bored with working out, yet continuing to hit the muscles. Of course, after a couple months you will want to mix up your routine to bring on muscle confusion, which helps to continue to build muscle.

Use whatever helps you!

FatKicker Workout Plan


Some tips:
1) I take pre-workout drinks before I workout. It gives me energy and preps the blood vessels to bring blood to the muscles for growth.
2) I drink the BCAAs during and after my workout mixed with Glutamine. Your body uses BCAAs for muscle growth. You will thank me for this as your pain after a workout will decrease.
3) I listen to Spotify to help keep me revved up. I will listen to a podcast while I walk for 5-15 minutes (depending on time and how I feel). Then I’ll listen to something that gets me worked up. Yes, I typically listen to Rage Against the Machine and Kaskade and then Bon Iver (for now).
4) You will get the best workout for your muscles if you workout until failure. That is, do you 3-4 sets. And then do one last set until you can’t lift the weight anymore. The sense of accomplishment after a fail set is suprisingly strong.


Here’s a list of the products I use.



Metabolic Nutrition P.S.P (Blue Raspberry)

Branch Chain Amino Acids (BCAA)