Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration4 weeks
- Days Per Week6
- Time Per Workout60-90 minutes
- Equipment RequiredBodyweight, Dumbbells, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
How many of you travel for your jobs? I have been traveling around this country for work for over the last ten years.
Every month I am away from home at least 1-2 times for several days at a time. A question I get a lot is, “how do you keep up with your workouts while on the road?”
For me missing workouts is NOT an option! Fitness is not just a hobby, it is a way of life and something I like to do, so I need to find the right balance to get my workouts in.
I have been fortunate to have worked out at some of the most famous gyms that the USA has to offer from Golds Gym in Venice to MetroFlex in Arlington TX.
Though many times I have been stuck with only having one option, the HOTEL GYM.
For this article, we are going to assume that you are staying at a hotel that has an adjustable bench, dumbbells to 50 pounds, and 1 treadmill.
Your level of fitness will dictate your rest periods. Always try and push yourself the hardest you can. Between sets you should get enough rest to not be out of breath, but not too long that you cool off and lose your pump. 45-60 second between sets should be fine.
Below you will find 6 workout routines you can input into your current training split or use as a full week of workouts if you find yourself on an extended vacation.
Chest
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Flat Press | 5 | 15 |
| 2. Dumbbell Incline Press | 5 | 15 |
| 3a. Incline Dumbbell Fly | 3 | 12 |
| 3b. Push Up | 3 | failure |
| 4a. Dumbbell Fly | 4 | 15 |
| 4b. Dumbbell Pullover | 4 | 15 |
| 5. Close Grip Pushup | 2 | failure |
Legs
| Exercise | Sets | Reps |
|---|---|---|
| 1. Goblet Squats | 4 | 25 |
| 2. Dumbbell Stiff Legged Deadlifts | 3 | 15 |
| 3. Dumbbell Split Squats | 4 | 12 |
| 4. Dumbbell Step Ups | 4 | 15 |
| 5a. Bodyweight Walking Lunge | 4 | 50 per leg |
| 5b. Bodyweight Squats | 4 | failure |
| 6. Seated Dumbbell Calf Raise | 4 | 20 |
Back
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bent Over Dumbbell Row | 4 | 15 |
| 2. Dumbbell Deadlift | 4 | 20 |
| 3. One Arm Dumbbell Row | 4 | 12 |
| 4. Dumbbell Pullovers | 4 | 25 |
| 5. Incline Dumbbell Row | 4 | 12 |
Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| 1. Seated Dumbbell Side Lateral Raise | 5 | 12-20 |
| 2. Arnold Press | 4 | 12 |
| 3. Bent Over Reverse Fly | 4 | 15 |
| 4. Seated Dumbbell Shoulder Press | 3 | 8 |
Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Dumbbell Curls | 5 | 12-20 |
| 1b. Lying Tricep Dumbbell Extensions | 5 | 12-20 |
| 2a. Dumbbell Tricep Kickback | 5 | 12 |
| 2b. Incline Dumbbell Curls | 5 | 12 |
| 3a. Seated Single Arm Overhead Extension | 4 | 15 |
| 3b. Concentration Curls | 4 | 15 |
| 4a. Hammer Curls | 4 | 12 |
| 4b. Close Grip Pushup | 4 | failure |
Core/Abs
| Exercise | Sets | Reps |
|---|---|---|
| 1. Crunches | 4 | 20 |
| 2. Lying Leg Lift | 4 | 15 |
| 3. Air Bicycle | 4 | 15 |
| 4. Planks | 3 | failure |
Traveling will get you out of your normal routine. This doesn’t mean you need to completely stop everything while on the road. These 6 workouts should be a nice change of pace and will help you continue to build lean muscle even though you’re not home.
If you have any questions, please comment below or feel free to send me an email AlexBigStew@gmail.com. I would be glad to help you out.
1 Comment
Excellent. Thank you so much. I have been struggling with this for years. This is a perfect easy-to-follow split.