Physical Programming

As a programmer, it is vitally important that you constantly learn and evolve to keep you moving forward. I personally spend hours upon hours analyzing frameworks, reading, studying others code, talking with others, and generally trying to grow mentally. I refer to this as my mentally programming myself.

Well once upon a time not so long ago, the nature of my programming was much different. Instead of mentally programming myself or a machine, I was programming people both physically and mentally. In a weird twist of fate, I some how managed to be a physical trainer in Los Angeles. Now normally you are supposed to have a degree to be a trainer. Due to the fact I’d been in physiotherapy so many times from skateboarding, I was actually able to convince a friend of mine to sneak me in as an onsite trainer at a high end rec center.

So what does this have to do with programming you ask? Well just as you have a mental workout everyday, it is just as important if not more, to have a physical workout. Keeping your body healthy, keeps your mind healthy and allows you to focus and think clearer. Not only do you feel better, but you think better.

When people work out they tend not to know what to do. This can typically makes the process feel unproductive and causes one to lose interest. In hopes of setting you on the right path, I’ve included a set workout program in this post. Every phase lasts 3 weeks. After a phase you move to the next phase, until you reach the sixth phase, then you go back to first stage. Each day you do a group of exercises that work a specific set of muscles. For example, phase 1 day 1, you work out back, chest, bis, and calfs. You do 5 sets of 13-15 reps for each body part, waiting 90 seconds between each set. By starting a week off withendurance reps/sets and moving towards strength, the program gives you a comprehensive workout.

I use this program 5 days a week and have been doing so for years. It is not my end all be all (since you should try to mix in cardio, like riding a bike or swimming), but it definitely keeps me going. The program can literally be a life safer, so good luck and happy “programming”!

Phase1
(perform 5 sets, 2-3 sets per exercise)

Day1

Day2

Day3

Day4

Day5

Day6

Workout

(5)Back

(5)Chest

(5)Bicep

(5)Calf

(5)Delts

(5)Tris

(5)Thighs

(5)Abs

(5)Chest

(5)Back

(5)Bicep

(5)Calf

(5)Delts

(5)Tris

(5)Thighs

(5)Abs

(5)Back

(5)Chest

(5)Calf

(5)Bicep

(5)Delts

(5)Tris

(5)Thighs

(5)Abs

Rest

90secs

90secs

90secs

90secs

90secs

90secs

Reps

Endurance

13-15 reps

Endurance

13-15 reps

Strength

10-12 reps

Strength

10-12 reps

Power

8-10 reps

Power

8-10 reps

Phase2

Day1

Day2

Day3

Day4

Day5

Day6

Workout

(4)Back

(4)Chest

(4)Bicep

(4)Calf

(4)Delts

(4)Tris

(4)Thighs

(4)Abs

(4)Chest

(4)Back

(4)Bicep

(4)Calf

(4)Delts

(4)Tris

(4)Thighs

(4)Abs

(4)Back

(4)Chest

(4)Calf

(4)Bicep

(4)Delts

(4)Tris

(4)Thighs

(4)Abs

Rest

120secs

120secs

120secs

120secs

120secs

120secs

Reps

Endurance

10-12 reps

Endurance

10-12 reps

Strength

8-10 reps

Strength

8-10 reps

Power

5-7 reps

Power

5-7 reps

Phase3

Day1

Day2

Day3

Day4

Day5

Day6

Workout

(3)Back

(3)Chest

(4)Bicep

(3)Calf

(4)Delts

(4)Tris

(3)Thighs

(3)Abs

(3)Back

(3)Chest

(3)Thighs

(3)Calf

(3)Chest

(3)Calf

(3)Back

(3)Thighs

(3)Back

(3)Chest

(3)Calf

(3)Thighs

(3)Chest

(3)Back

(3)Thighs

(3)Calf

Rest

150secs

150secs

180secs

180secs

180secs

180secs

Reps

Endurance

13-15 reps

Endurance

13-15 reps

Strength

10-12 reps

Strength

10-12 reps

Power

8-10 reps

Power

8-10 reps

Phase4

Day1

Day2

Day3

Day4

Day5

Day6

Workout

(4)Chest

(4)Bicep

(4)Thighs

(4)Abs

(4)Back

(4)Delts

(4)Calf

(4)Tris

(4)Chest

(4)Bicep

(4)Thighs

(4)Abs

(4)Back

(4)Delts

(4)Tris

(4)Calf

(4)Chest

(4)Back

(4)Thighs

(4)Calf

(4)Back

(4)Chest

(4)Thighs

(4)Calf

Rest

120secs

120secs

120secs

120secs

180secs

180secs

Reps

Endurance

10-12 reps

Endurance

10-12 reps

Strength

8-10 reps

Strength

8-10 reps

Power

5-7 reps

Power

5-7 reps

Phase5

Day1

Day2

Day3

Day4

Day5

Day6

Workout

(3)Back

(3)Chest

(3)Thighs

(3)Calf

(2)Bicep

(3)Chest

(3)Back

(3)Thighs

(3)Calf

(2)Tris

(3)Back

(3)Chest

(2)Bicep

(3)Calf

(3)Thighs

(3)Chest

(3)Back

(3)Calf

(2)Tris

(3)Thighs

(3)Back

(3)Chest

(3)Calf

(3)Thighs

(2)Bicep

(3)Chest

(3)Back

(3)Thighs

(2)Tris

(3)Calf

Rest

150secs

150secs

150secs

150secs

150secs

150secs

Reps

Endurance

13-15 reps

Endurance

13-15 reps

Strength

10-12 reps

Strength

10-12 reps

Power

8-10 reps

Power

8-10 reps

Phase6

Day1

Day2

Day3

Day4

Day5

Day6

Workout

(3)Back

(3)Chest

(3)Bicep

(3)Calf

(3)Delts

(3)Tris

(3)Thighs

(3)Abs

(3)Chest

(3)Back

(3)Calf

(3)Bicep

(3)Thighs

(3)Abs

(3)Delts

(3)Tris

(3)Back

(3)Chest

(3)Calf

(3)Bicep

(3)Delts

(3)Abs

(3)Tris

(3)Thighs

Rest

90secs

90secs

90secs

90secs

90secs

90secs

Reps

Endurance

13-15 reps

Endurance

13-15 reps

Strength

10-12 reps

Strength

10-12 reps

Power

8-10 reps

Power

8-10 reps

4 comments

  1. flashape

    interesting that you posted this, I jsut started going back tot he gym after becoming fed up with sitting in front of the computer all day. One thing I’d like to emphasize (that you’ve already built into your program) is to start off gently, especially if your body is not used to working out. Getting some ‘body conditioning’ in before you start a weightlifting routine will be very beneficial and reduce the risk of injury.

    One more thing I’d like to emphasize, even though again you’ve already slipped it into your post, is that other areas of ‘working out’ are just as important to your body as weightlifitng: cardio, stretching/flexibitlity, and diet. Your’d really be doing yourself a disservice by focusing on just one aspect of your body…that being said, I guess anything is better than nothing.

  2. Kenny Bunch

    definitely a good response mr. ape! I wanted to write more about cardio, stretching, etc. I just didn’t want to make the post to long. I guess I have alot of friends that go to the gym, but have no clue what to do, so I also unintentionally targeted them.

    cardio is as important if not more so. i also do yoga every morning and it does wonders for your piece of mind and warming you up. for cardio, swimming is one of the best low impact high return exercises. my big cardio is sk8boarding ;).

    and yes, big muscles actually equals bad. its better to be lean and strong. thanks for posting mr ape.

  3. James Allen

    Wow, I’m happy to know that I can find cheap Levitra and dress socks, now I know that I’ll be a happy man the rest of my life!

    All kidding aside, great post Kenny. For about 3 years I had gotten out of the habit of going to the gym every day, and so about 4 weeks ago sucked it up and bought a membership again. Best thing I’ve done in a long time. I’m not that overweight, but I’m not cut anymore either, and in 4 weeks the excess pounds have just been shedding off (forgoing Jack in the Box for chicken & brown rice has also helped haha!).

Post a comment

You may use the following HTML:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong> <pre lang="" line="" escaped="" cssfile="">