https://blog.enkr1.com/tags/workout/Recent content in Workout on ENKR's Blog | Jing Hui PANGHugo -- gohugo.ioen-usENKRMon, 06 Apr 2026 04:07:13 +0800https://blog.enkr1.com/my-workout-plan-since-day-1/Mon, 06 Apr 2026 03:25:38 +0800https://blog.enkr1.com/my-workout-plan-since-day-1/<p>My full workout log history is on <a class="link" href="https://enkr.notion.site/workout-029bfe0f375241ac83a9ac7237426550" target="_blank" rel="noopener" >Notion</a> - it contains almost everything, like how i documented every workout, how much i lifted, how many reps i did, etc. At some point i stopped using it because it was already fully installed into my brain - which was like&hellip; after 2 years? The below is just a ref for myself and anyone who might be interested, because i&rsquo;m planning to switch to a parts split.</p> <hr> <h2 id="push-day">Push Day </h2><table> <thead> <tr> <th>#</th> <th>Exercise</th> </tr> </thead> <tbody> <tr> <td>1</td> <td>Core activation</td> </tr> <tr> <td>2</td> <td>Dumbbell press (flat)</td> </tr> <tr> <td>3</td> <td>Smith incline press (40 deg)</td> </tr> <tr> <td>4</td> <td>Cable chest fly (high to low)</td> </tr> <tr> <td>5</td> <td>Smith shoulder press</td> </tr> <tr> <td>6</td> <td>Dumbbell side raises</td> </tr> <tr> <td>7</td> <td>Tricep pushdown</td> </tr> <tr> <td>8</td> <td>Overhead tricep extension</td> </tr> </tbody> </table> <h2 id="pull-day">Pull Day </h2><table> <thead> <tr> <th>#</th> <th>Exercise</th> </tr> </thead> <tbody> <tr> <td>1a</td> <td>Machine pulldown (wide)</td> </tr> <tr> <td>1b</td> <td>Machine pulldown (mid)</td> </tr> <tr> <td>1c</td> <td>Machine pulldown (palm to face)</td> </tr> <tr> <td>2</td> <td>Seated row (V grip)</td> </tr> <tr> <td>3</td> <td>Reverse fly</td> </tr> <tr> <td>4</td> <td>Bicep cable curl (low to mid angle)</td> </tr> <tr> <td>5</td> <td>Bicep curl machine (arm supported)</td> </tr> </tbody> </table> <h2 id="legs-day">Legs Day </h2><table> <thead> <tr> <th>#</th> <th>Exercise</th> </tr> </thead> <tbody> <tr> <td>1</td> <td>Squat</td> </tr> <tr> <td>2</td> <td>Romanian deadlift / Bulgarian split squat</td> </tr> <tr> <td>3</td> <td>Leg extension</td> </tr> <tr> <td>4</td> <td>Leg curl</td> </tr> <tr> <td>5</td> <td>Smith calf raises / Seated calf raises</td> </tr> <tr> <td>6</td> <td>Adductor / Abductor machine (optional)</td> </tr> </tbody> </table> <h2 id="rest-day">Rest Day </h2><p>i have never done cardio for the first 3 years, none, and sometimes when i feel good i will literally just skill rest day so a complete PPL on a loop.</p> <hr> <blockquote> <p>I&rsquo;ll talk more about my fitness journey and why I&rsquo;m moving away from PPL in a separate blog post next time.</p> </blockquote>