Over my years of experience exercising, I've come to realized that a hybrid approach to training is the most effective way to keep me strong, athletic, and flexible.

I'm currently running a five day split, where I lift for four days then run on the last day. I workout in our garage gym, no matter the weather. Over the years it has become pretty well equipped.

I start each session with a power lifting movement. I work up to a heavy set of anywhere from one to five reps. I use periodization to increase my strength over time.

After the power lifting exercise I transition to bodybuilding exercises that focus on hypertrophy and time under tension. I vary these exercises to ensure even growth. I also swap between dumbbell, cable, and EZ bar movements to stimulate muscles differently.

To round out the week I like to go for a long run to make sure my cardiovascular health stays in check.

chest & triceps

Exercise	Sets x Reps
Barbell Bench Press	1x5 Heavy
Incline Dumbbell Press	3x10 + Dropset
Chest Fly Exercise	3x10 + Dropset
Upper Chest Exercise	3x10 + Dropset
Long Head Tricep Exercise	3x10 + Dropset
Short Head Tricep Exercise	3x10 + Dropset

legs

Exercise	Sets x Reps
Barbell Squat	1x5 Heavy
Dumbbell Goblet Squat	3x10
Smith Split Squats	3x10
Dumbbell Stiff Leg Deadlift	3x10
Dumbbell Standing Calf Raises	3x10

shoulders & abs

Exercise	Sets x Reps
Barbell Standing Overhead Press	1x5 Heavy
Dumbbell Seated Overhead Press	3x10 + Dropset
Front Delt Exercise	3x10 + Dropset
Lateral Delt Exercise	3x10 + Dropset
Rear Delt Exercise	3x10 + Dropset
Cable Crunches	3x20
Lying Leg Raises	3x10

back & biceps

Exercise	Sets x Reps
Barbell Deadlift	1x5 Heavy
Back Width Exercise	3x10 + Dropset
Back Thickness Exercise	3x10 + Dropset
Upper Back Exercise	3x10 + Dropset
Traps Exercise	3x10 + Dropset
Neutral Grip Bicep Exercise	3x10 + Dropset
Pronated Grip Bicep Exercise	3x10 + Dropset

running

Distance	Heart Rate	Pace
5 Miles	160BPM	9:30 Mins / Mile

I do my best to keep my heart rate under that limit while hitting the target pace. I also tend to throw in a few shorter 1-2 mile runs after a workout to include more cardio, which bumps my weekly mileage to about 10 miles. I always run outdoors, no matter what the weather is.