Full Body Workout A/B: 5 Days a Week for Strength and Balance

Posted on: 2025-03-27 14:00:00

Five days a week, I hit the gym with a purpose: building strength, improving balance, and staying disciplined as a digital nomad. My A/B full-body workout splits the week into two alternating routines, hitting every muscle group with precision. Here’s the breakdown.

The Philosophy

Full-body workouts maximize efficiency—perfect for a busy 2025 juggling ventures like Cleanesty and Segnals. At 195 cm and 98 kg, I need a plan that builds muscle without overtaxing my joints. Alternating A and B keeps it fresh and sustainable.

Workout A: Push & Core

Monday/Wednesday/Friday:

• Bench Press: 4 sets, 8-10 reps (80 kg) - Chest, triceps, shoulders.
• Overhead Press: 3 sets, 10 reps (50 kg) - Shoulders, upper back.
• Squats: 4 sets, 8 reps (100 kg) - Quads, glutes, core.
• Plank: 3 sets, 60 sec - Core stability.
• Incline Walk: 20 min, 12% incline, 4.5 km/h - Cardio, calves.

Workout B: Pull & Hinge

Tuesday/Thursday:

• Deadlifts: 4 sets, 6-8 reps (120 kg) - Back, hamstrings, glutes.
• Pull-Ups: 3 sets, 8-10 reps (bodyweight) - Lats, biceps.
• Barbell Rows: 3 sets, 10 reps (70 kg) - Upper back, traps.
• Russian Twists: 3 sets, 20 reps - Obliques.
• Incline Walk: 20 min, 12% incline, 4.5 km/h - Cardio.

How It Works

Alternate A and B across 5 days (e.g., A-B-A-B-A). Rest weekends. Each session takes 60-75 minutes, balancing compound lifts with core and cardio. I warm up with 5 minutes of dynamic stretches and keep rest at 90 seconds between sets.

Why It Fits Me

In Bangkok’s heat, I need efficiency—full-body hits everything without endless isolation exercises. It’s rational, like my approach to fintech: maximize output, minimize waste. Pair it with calorie tracking (2,800 daily), and it’s a blueprint for strength.

Tips

Start lighter (50% of my weights), focus on form, and scale up weekly. Hydrate—Thailand’s humidity demands it. This plan’s kept me at 98 kg with steady gains in 2025.

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