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)
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Day1
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Day2
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Day3
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Day4
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Day5
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Day6
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Workout
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(5)Back
(5)Chest
(5)Bicep
(5)Calf
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(5)Delts
(5)Tris
(5)Thighs
(5)Abs
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(5)Chest
(5)Back
(5)Bicep
(5)Calf
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(5)Delts
(5)Tris
(5)Thighs
(5)Abs
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(5)Back
(5)Chest
(5)Calf
(5)Bicep
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(5)Delts
(5)Tris
(5)Thighs
(5)Abs
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Rest
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90secs
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90secs
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90secs
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90secs
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90secs
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90secs
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Reps
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Endurance
13-15 reps
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Endurance
13-15 reps
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Strength
10-12 reps
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Strength
10-12 reps
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Power
8-10 reps
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Power
8-10 reps
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Phase2
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Day1
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Day2
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Day3
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Day4
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Day5
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Day6
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Workout
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(4)Back
(4)Chest
(4)Bicep
(4)Calf
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(4)Delts
(4)Tris
(4)Thighs
(4)Abs
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(4)Chest
(4)Back
(4)Bicep
(4)Calf
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(4)Delts
(4)Tris
(4)Thighs
(4)Abs
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(4)Back
(4)Chest
(4)Calf
(4)Bicep
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(4)Delts
(4)Tris
(4)Thighs
(4)Abs
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Rest
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120secs
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120secs
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120secs
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120secs
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120secs
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120secs
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Reps
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Endurance
10-12 reps
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Endurance
10-12 reps
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Strength
8-10 reps
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Strength
8-10 reps
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Power
5-7 reps
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Power
5-7 reps
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Phase3
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Day1
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Day2
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Day3
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Day4
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Day5
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Day6
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Workout
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(3)Back
(3)Chest
(4)Bicep
(3)Calf
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(4)Delts
(4)Tris
(3)Thighs
(3)Abs
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(3)Back
(3)Chest
(3)Thighs
(3)Calf
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(3)Chest
(3)Calf
(3)Back
(3)Thighs
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(3)Back
(3)Chest
(3)Calf
(3)Thighs
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(3)Chest
(3)Back
(3)Thighs
(3)Calf
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Rest
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150secs
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150secs
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180secs
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180secs
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180secs
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180secs
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Reps
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Endurance
13-15 reps
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Endurance
13-15 reps
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Strength
10-12 reps
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Strength
10-12 reps
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Power
8-10 reps
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Power
8-10 reps
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Phase4
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Day1
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Day2
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Day3
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Day4
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Day5
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Day6
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Workout
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(4)Chest
(4)Bicep
(4)Thighs
(4)Abs
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(4)Back
(4)Delts
(4)Calf
(4)Tris
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(4)Chest
(4)Bicep
(4)Thighs
(4)Abs
|
(4)Back
(4)Delts
(4)Tris
(4)Calf
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(4)Chest
(4)Back
(4)Thighs
(4)Calf
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(4)Back
(4)Chest
(4)Thighs
(4)Calf
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Rest
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120secs
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120secs
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120secs
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120secs
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180secs
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180secs
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Reps
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Endurance
10-12 reps
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Endurance
10-12 reps
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Strength
8-10 reps
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Strength
8-10 reps
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Power
5-7 reps
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Power
5-7 reps
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Phase5
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Day1
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Day2
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Day3
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Day4
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Day5
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Day6
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Workout
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(3)Back
(3)Chest
(3)Thighs
(3)Calf
(2)Bicep
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(3)Chest
(3)Back
(3)Thighs
(3)Calf
(2)Tris
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(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
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(3)Chest
(3)Back
(3)Thighs
(2)Tris
(3)Calf
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Rest
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150secs
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150secs
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150secs
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150secs
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150secs
|
150secs
|
|
Reps
|
Endurance
13-15 reps
|
Endurance
13-15 reps
|
Strength
10-12 reps
|
Strength
10-12 reps
|
Power
8-10 reps
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Power
8-10 reps
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Phase6
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Day1
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Day2
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Day3
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Day4
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Day5
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Day6
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Workout
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(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
|
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Rest
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90secs
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90secs
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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
|