‘I’m 53-Years-Old With Six-Pack Abs—Here’s My Exact Weekly Workout Routine' first appeared on Parade on Jul 26, 2025 This ...

If you have room for a fourth workout in your weekly schedule, make it total-body to make sure you’re following the second two-of-two rule above. Need some more specific guidance?

For example, you might do six rounds rather than five of the pressing workout, or complete SparHawk once through, rest for a few minutes, then repeat it, trying to beat your first time.

If you’re doing a pull day (see workout splits below), you might start with a bent-over row (compound), move on to a chinup (compound), and then transition to biceps curl (isolation), for example.

But you should schedule in your deload weeks as you need them. If you begin to notice your performance is no longer improving — and maybe even getting worse — it might be time for a deload week.

Those who did 150 to 300 minutes a week of aerobic exercise were, on average, 32% less likely to die from any cause during the course of the study. And resistance training was linked to 9% lower ...

That’s the minimum frequency required for consistent adaptation (e.g., growth), so if your weekly schedule only allows two trips to the gym, make them both total-body sessions (see “total-body ...