My Real Science-Based Gym Workout Routine: What I Eat, Lift and Do UNFILTERED

It’s Monday, and that means it’s time for the first big workout of the week. Today’s focus is heavy deadlifts for lower-body pulling, paired with heavy shoulder presses for upper-body pushing. After that, we’ll move into some accessory lifts to support overall strength, and finish strong with some athletic conditioning to promote:

• Fat loss

• Increased insulin sensitivity

• Total-body strength and conditioning

Let’s get into it.

Pre-Workout Fuel

For pre-workout, I kept it simple:

• Coffee for a little caffeine boost

• Protein shake (1.5 to ¾ scoops of protein powder)

• 6 oz. of raspberries for quick carbs

We had breakfast at 6 AM (protein pancakes with Myiocoos butter and coffee). Since it's been about 3 hours, I added this quick pre-workout snack to make sure I have the energy to push through heavy lifts.

Tip: If it's been 3+ hours since your last meal and you're doing a heavy workout, make sure to get some protein + carbs about 30 minutes before training.

I also split my shake—half pre-workout, half post-workout. Easy, minimal prep, and effective.

Workout Part 1: Strength Superset (15 Minutes Total)

Format: Every 3 minutes for 5 sets:

• 3 Heavy Deadlifts (barbell)

• 6 Heavy Dumbbell Strict Presses

Last week was all about volume and time under tension. Today, we're focused on low reps, heavy weight, and building real strength.

Deadlift Setup:

• Choose an overhand or mixed grip

• Go for your heaviest set of 3

• Push yourself—those last reps should feel challenging

You’ll have around 2+ minutes rest between rounds. The goal is to build in weight each set and finish your final set at your heaviest.

Example Timeline:

• Goal for final set: 240 lbs

• Total time: 15 minutes

• Build gradually over 5 sets

Workout Part 2: Accessory Lifts (4 Sets)

After our heavy compound lifts, we hit some accessory work for posterior chain and shoulders.

• 8 Dumbbell Hamstring Curls

• 8 Push-Up to Rear Delt Flys

Not on the clock—rest 90 seconds to 2 minutes between sets. Make sure you recover enough to maintain good form.

Workout Part 3: Athletic Conditioning (MetCon)

To finish off, we hit a quick but intense metabolic conditioning circuit.

3 Rounds for Time:

• 21 Cal Row

• 21 Kettlebell Swings

• 15 Ab Mat Sit-Ups

• 9 Box Jumps

Because it’s only three rounds, the goal is to go hard and move efficiently. Push yourself, but keep form sharp.

My time: 10:16
Partner’s time: 9:12
Pro Tip: Choose a weight that allows you to complete this in 15 minutes or less.

Post-Workout Nutrition: Rebuild & Refuel

Post-workout, I had the rest of my protein shake and—yep—organic baby food.

Before you judge… here’s why:

• It's clean: Organic sweet potatoes, beets, apples

• It’s fast: No prep needed

• It’s effective: Replenishes glycogen + supports muscle repair

Why carbs + protein post-workout matter:
Skipping post-workout fuel puts stress on your body, raises cortisol, and breaks down lean muscle instead of building it. Don’t fall into the calorie deficit trap right after training. Refuel smart.

Wrap-Up

After my workout, I’ll do a cooldown, some stretching, and mobility work. Let me know if you like this style of video where I bring you to the gym, walk through the full workout, and break down the nutrition.

For the best results, you need to make sure you are fueling your body and your mind properly and I have a free guide to help you do that. Download my Free No-BS Guide to Nutrition & Supplements to get started with finding your macros to boost fat loss, build real strength inside & out, and optimize your health HERE.