Gym Routine + Dieting - Mid2025Cut

Im in gym a hour to a hour and a half doing this and its much more fun. I got 1-2pm start ish.
Preworkout Carbs - Mini Rice crispy treat + (as of recently) honey and lot of salt and baking soda kinda fire
Split: Chest/Tri - Back/Bi - Legs + Occasional Shoulders/Arms
- AFTER EVERY WORKOUT I DO ABS - (Sam Sulek Cable Style / Machine / Abdominal Bench (and holding plate)
Chest / Tri
- Chest
- Bench (4 sets - 3-10 reps)
- set 0 - just the bar up and down 10-15 times
- set 1 - light for 8-10 reps
- set 2 - warmup part 2 - heavier weight - 2-6 reps (2 reps if going for PR)
- set 3 - close to PR - 3-6 reps (Skip this if going for PR)
- Cable/Machine Flies / Dumbell chest press / Upper Chest something (3 sets)
- set 1 - 8-12 reps
- set 2 - 8-12 reps heavyish
- set 3 - 5-8 reps heavy
- Dips / Sum above (my wrist injured a bit so I dont do dips that much) (3 sets)
- Dips are the upper body squat
- If you can’t do weighted the goal is to workup to 15 unweighted
- Assisted dips (if needed) to 10-12
- Triceps (If you did dips that counts as one tricep excersise as well)
- Choose 2 from below and do 3 sets each - 8 reps if going heavy - otherwise 12-15 reps
- Tricep Extension / Skull Crushers / Single tricep extension / overhead tricep extension
Back/Bi
- Back
- Lat Pulldown (4 Sets)
- set 1 - warmup/medium - 10-15
- set 2 - regular - 8-12
- set 3 - heaviest - 8-12
- set 4 - heaviest or burnout/dropset - 5-8
- Single Arm Lat Row / Low Row
- set 1 - medium/heavy - 8-12
- set 2 - heavy - 8-12
- set 3 - heavy - 8-12
- Pullups / Cable Lat Extension (same as above for extensions)
- set 1 - 15 - if 15 is easy add 25 or a plate
- set 2 - 15 - if 15 is easy add 25 or a plate
- set 3 - 15 - if 15 is easy add 25 or a plate
- Biceps - (sets) - Make sure to do hammer curls
- Choose 2 from below and do 3 sets each - 8 reps if going heavy - otherwise 12-15 reps
- Hammer Curl (Must) / Single Bicep Curl / Bicep Cable thingie / Anything with free weights
Legs
- Squat OR Leg Press OR HACKSQUAT (4 sets - 3-10 reps - similar to Bench)
- set 0 - just the bar 10-15 time - hacksquat 1plate
- set 1 - regular or on light side for 8-10 reps - hacksquat 2+plate
- set 2 - heavy - 3-10 reps (2 reps if going for PR) - hacksquat 3+plate
- set 3 - heaviest- 3-10 reps - hacksquat 4+plate till COMPLETE failure
- RDL OR Hamstring Extension (with a 45 on the ground that you stand on for more extension)
- set 1 - medium/heavy - 8-12
- set 2 - heavy - 8-12
- set 3 - heavy - 8-12
- Single Quad Extension (both at same time)
- set 1 - medium/heavy - 8-12
- set 2 - heavy - 8-12
- set 3 - heavy - 8-12
- Calves Machine (standing up one a LOT better)
- set 1 - heavy - 15
- set 2 - heavy - 15
- set 3 - heavy - 15
Shoulders / Arms - I dont do this on this day but if u have time please do it!
- Choose 3 exercises for shoulder - 8 reps if going heavy otherwise 12-15
- Copy Triceps / Biceps from Above

Gym Routine + Dieting - Late 2024-2025

LONG workouts but works VERY well for size and increase lifting. Easily can do 2-3 hours and I go at 7-10pm start.
Split: Chest/Tri - Back/Bi - Legs + Occasional Shoulders/Arms
- AFTER EVERY WORKOUT I DO ABS - (Sam Sulek Cable Style / Machine / Abdominal Bench (and holding plate)
Chest / Tri
- Chest
- Bench (4 sets - 3-10 reps)
- set 0 - just the bar up and down 10-15 times
- set 1 - super light for 8-10 reps
- set 2 - warmup part 2 - heavier weight - 2-6 reps (2 reps if going for PR)
- set 3 - close to PR - 3-6 reps (Skip this if going for PR)
- set 4 - PR or heaviest you can go for 1-5 then dropset down (I dropset down A LOT and burnout)
- Cable Flies / Dumbell chest press (3 sets)
- set 1 - 10 reps
- set 2 - 12 reps (really 8-12 just go heavy)
- set 3 - 12 reps (really 8-12 just go heavy)
- Dips (3 sets) - This is half chest half triceps
- Dips are the upper body squat
- If you can’t do weighted the goal is to workup to 15 unweighted
- Assisted dips (if needed) to 10-12
- Triceps (You already did dips so that counts as one)
- Choose 2 from below and do 3 sets each - 8 reps if going heavy - otherwise 12-15 reps
- Double Tricep Extension / Skull Crushers / Single tricep extension / overhead tricep extension
Back/Bi
- Back
- Lat Pulldown (4 Sets)
- set 1 - warmup/medium - 12
- set 2 - regular - 12
- set 3 - heaviest - 12
- set 4 - heaviest or burnout/dropset - 12
- Single Arm Lat Row / Low Row
- set 1 - medium/heavy - 8-12
- set 2 - heavy - 8-12
- set 3 - heavy - 8-12
- Pullups
- set 1 - 15 - if 15 is easy add 25 or a plate
- set 2 - 15 - if 15 is easy add 25 or a plate
- set 3 - 15 - if 15 is easy add 25 or a plate
- Biceps - (sets) - Make sure to do hammer curls
- Choose 2 from below and do 3 sets each - 8 reps if going heavy - otherwise 12-15 reps
- Hammer Curl (Must) / Single Bicep Curl / Bicep Cable thingie / Anything with free weights
Legs
- Squat OR Leg Press (4 sets - 3-10 reps - similar to Bench)
- set 0 - just the bar 10-15 time
- set 1 - regular or on light side for 8-10 reps
- set 2 - heavy - 3-10 reps (2 reps if going for PR)
- set 3 - heaviest- 3-10 reps
- set 4 - PR or heaviest you can go for 1-5 then dropset down (I dropset down A LOT and burnout)
- RDL OR Hamstring Extension (with a 45 on the ground that you stand on for more extension)
- set 1 - medium/heavy - 8-12
- set 2 - heavy - 8-12
- set 3 - heavy - 8-12
- Quad Extension / Sissy Squat
- set 1 - medium/heavy - 8-12
- set 2 - heavy - 8-12
- set 3 - heavy - 8-12
- Calves Machine
- set 1 - heavy - 15
- set 2 - heavy - 15
- set 3 - heavy - 15
Shoulders / Arms
- Choose 3 exercises for shoulder - 8 reps if going heavy otherwise 12-15
- Copy Triceps / Biceps from Above

Diet

Cut - “Lean is Law” - Eating Philosophy by Cohen Ferrari: Only have Carbs Before Gym
- 4 Eggs in morning
- ONLY EAT CARBS BEFORE GYM - mini rice crispy treat
- Meat at night - 1 pound of ground beef + can of tuna
- Snack on Fruit / Veggies - Apples + Oranges + Frozen Blueberries and Otterpops
   - No milk
   - Use Diet Sodas and Apples to help with cravings
   - WALKING 5k+ STEPS A DAY

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- Bulk - The goal is to add some sort of carbs per meal for a 200 Calorie Surplus
  - Add Carbs to every meal
    - Cheat Code: Lots of Milk (w/ every meal) - 1 Half Gallon Fairlife Meal a day
    - Drink Lots of milk with every meal
IF "NOTHING" WORKS TRACK YOUR CALORIES (+200 / -200 Calories a day at maintenance calories)
- Apps: MyFitnessPal / Stupid Simple Macro Tracker (I used this one and Sam Sulek uses it)
- The goal is +/- 1-2 Pounds a week - it takes a while otherwise you just get a belly instead of evenly fattened

Blake Blurb

This workout is what got me from 185 to 225 in slightly less than 3 months. It is built off of Kyung Parks gym routine in which it focuses on a mix of powerlifting (Squat/Bench) and bodybuilding elements with an emphasis on 12-15 reps and weights dips/pulls.
Lifting heavy weights for a long time will get you bigger and stronger than scientifically optimizied weight lifting here and there.
Lift the heavy circles.
Lift heavier circles than last week.
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Personal Gym People Shoutout:
- Cohen Ferrari (First Good Gym Partner)
- Owen Reiss (Taught me quantity over quality + Dips+Pulls strat)
- Kyung Park (185 to 225 Journey)
- Alessio / Brighten (Helped me on first day of Gym + BJJ)
- Boston Freeman (Started the Gym with me)
- Eric (Just the chillest gym dude)
- Emeric (Biggest guy ik - He can bench 465 at 295 Pounds)
- Jake Sikes (OG Inspiration)

Gym Influencer Inspirations
- Togi aka Shane Stoffer (Results come from doing not being the smartest)
- Tom Platz (THE GOAT)
- Kevin Levrone (More of a religious influencer)
- David Goggins (cringe but cardio phase is required)
- Ronnie Coleman (Lift Heavy)
- Sam Sulek (Drink Milk.)
- Mike Menzter (I don't utilize his ideologies anymore but I used to use them)
- Mike Tyson ("By Any Means Necessary" Mentality)

Why Gym?

Gym Routine + Dieting - Mid2025Cut

Gym Routine + Dieting - Late 2024-2025

Diet

Blake Blurb

Questions / Comments / Coaching