I’m creating this article as a reference tool. I have been serious about weight training for about three and a half years and LOVE it. I’m lifting heavier weights at 55 than I ever dreamed I could when I was in my teens and 20s.

Now, I’ve reached a stage where I have the honor of training others. I’m by no means a “professional,” although I have worked out with some (While in college, I got to work out with Ron Lacy, who was Mr. America in 1957). But I’ve learned a thing or two along the way. So far, I’ve trained three men in the church I pastor and will train a pastor next week. After that, I will be on the lookout for my next trainee.

So, I wanted to create a resource that shows the exercises I do in the gym (with a five-day workout per week). I took most of what you will see below from a book I highly recommend, “Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews. I took the liberty to make a few adjustments, though.

I encourage each of the men I train to download an app (Hevy) and sign up for the free version. It’s an incredible resource that logs each workout and helps to see strength trajectories and celebrate wins.

Also, while Michael Matthews’ book encourages doing heavy weights and low reps while trying to make small improvements each week, I have made adjustments after my hernia surgery, a little over a month ago. I do lower weights and high reps (8-12).

If this seems a bit confusing, send me an email (mattellis1997@gmail.com). I’d love to help you learn to take even better care of the body that God has entrusted to you.

Here’s my weekly routine. Each day’s workout only takes about 30 minutes. I do three sets of each exercise.

Mondays / Push Day

Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

Incline Bench Press (Dumbbell

Bodyweight Triceps Dip

This is the “muscle heat map” for Monday Push Days:

Tuesdays / Pull Day

Back Extension (Machine)

Dumbbell Row

Lat Pulldown (Cable)

Bicep Curl (Dumbbell)

This is the “muscle heat map” for Tuesday Pull Days:

Wednesdays / Upper Body A Day

Overhead Press (Smith Machine)

Lateral Raise (Dumbbell)

Rear Delt Reverse Fly (Machine)

Butterfly (Pec Deck)

This is the “muscle heat map” for Wednesday Upper Body A Days:

Thursdays / Lower Body Day

Seated Leg Curl (Machine)

Leg Extension (Machine)

Leg Press (Machine)

Seated Calf Raise

This is the “muscle heat map” for Thursday Lower Body Days:

Fridays / Upper Body B Day

Bench Press (Smith Machine)

Chin Up

Seated Cable Row – V Grip (Cable)

Bicep Curl (Dumbbell)

This is the “muscle heat map” for Friday Upper Body B Days:

One Final Thing…

While weight training should be considered a non-negotiable for taking care of your body, you also need to get in a sufficient amount of cardio. My fitness coach encourages me to hit at least 7,500 steps a day. To achieve that goal, I typically did a 30-40-minute walk on the treadmill at the gym. But last week, I started doing a walk/run routine. However you do it, get that heart rate up, and get those steps in.