April/May Workout Program

by Meg on April 8, 2014

Good morning, loves! I’m really excited for today because I’m starting a new workout program!

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Since January, I’ve been writing my own programs and sharing them with you. You can find my past two programs here and here. It’s funny to think that back in January I was extremely intimidated by writing my own programs, but now I wouldn’t have it any other way! I turn to Nia Shanks and Lindsay Cappotelli for inspiration, but write my programs on my own while focusing on three main lifts, squats, deadlifts, and overhead presses, along with other push and pull exercises. It’s been working great for me over the past few months, so I thought I’d share my third program with you that I will be starting today!

Workout Program #3 

Upper Body A

1) Neutral grip pull up
2) Barbell OH press
3A) Neutral grip DB chest press
3B) Bent over BB row (underhand grip)
4A) EZ bar curl
4B) Bar dip
5) Bent over rear delt cable fly

Lower Body A

 1) Back squat
2) Front squat
3) DB walking lunge
4A) Back extension
4B) L-sit hold
5) Lying leg curl
6) Standing calf raise

 Upper Body B

 1) Clean and jerk
2A) One arm DB row
2B) Neutral grip incline DB chest press
3A) Underhand grip pull up
3B) DB OH press
4A) Single arm DB lateral raise
4B) High pulley cable face pull

Lower Body B 

1) Box jump
2) Deadlift
3) BB hip thrust
4) Single leg leg press
5) GHR
6A) Seated calf raise
6B) Hanging leg raise

I usually train Tuesdays, Wednesdays, Fridays, and Sundays and it’s been working really well since I have class Monday and Thursday, so enjoy taking those days as two of my three rest days! And I know I will be asked about cardio, so I will answer it now… no I do not do any cardio. Because I am kind of lazy like that and just prefer not to. It’s just not my thing. So, I tend to do 1 – 2 finishers per week after my workouts, which you can read more about here.

Feel free to join in with me and use these workouts yourself! Let me know if you do! :)

What’s your training looking like lately?

{ 44 comments… read them below or add one }

Linz @ Itz Linz April 8, 2014 at 7:17 AM

always love your workouts! my training includes preparing for baby itz! haha!

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Meg April 8, 2014 at 2:27 PM

ahhhhhh so exciting :D

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Sara @ LovingOnTheRun April 8, 2014 at 7:35 AM

I am the opposite of you :) I love to run and run 5-6 days per week. I also try to get in strength training 2-3 days per week, but nothing like you do. It works for me :)

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Meg April 8, 2014 at 2:27 PM

keep doing what works for you girlfriend :D

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Amanda Browning April 8, 2014 at 9:09 AM

well I have decided! I am going to try and get to at least one class each week that involves strength and cardio (spin & sculpt tomorrow…whelp!) and then do a Nike Training Club at least once, then run or walk 1-2 days, plus teach my classes. I like to take weekends off of doing something that gets me sweaty! :)
Keep up the great work!

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Meg April 8, 2014 at 2:28 PM

that’s awesome :D

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Samantha @ The Faithful Runner April 8, 2014 at 9:33 AM

I love your workouts. I do strength training 3-4 days a week and 4-5 runs a week. :)

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Meg April 8, 2014 at 2:28 PM

that’s awesome Samantha :D

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Katie @ Talk Less, Say More April 8, 2014 at 9:42 AM

I did OH squats for the first time last week (at least first time I remember doing them?) and OH MY GOSH – I only did 5 per set and they kicked my butt! Maybe something to consider for your June program? :)

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Meg April 8, 2014 at 2:28 PM

LOL I HATE OH SQUATS!!!!!!!!!! Probably why I should do them

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Cat April 8, 2014 at 10:48 AM

Really appreciate your work out shares! I’m still lifting 2 days a week, with 2 more circuit-based days, and sometimes a run… but I’m looking to switch things up pretty soon, and your splits always look great!

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Meg April 8, 2014 at 2:29 PM

yay so happy you enjoy these posts :D

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Bonnie April 8, 2014 at 11:06 AM

I love that you’re writing your own programs now! Way to own it and just dive right in. Looks like a great program, and I have 2-3 rest days a week too. :) LOVE finishers!

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Meg April 8, 2014 at 2:30 PM

thanks love :D i know you love your finishers too! i need to copy some of yours <3

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Ashley M April 8, 2014 at 11:42 AM

Wow! These workouts look awesome babe! Lately I’ve been doing about 3 days at the gym…and running 2 days. I would like to cut back on the running a bit and lift more frequently I think! Maybe I’ll bump it up to 4 days a week like you!! :) Hehe!

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Meg April 8, 2014 at 2:30 PM

you’re adorable, my love!!!!!!!!!! i so wish we could hit the gym together! LOVE YOU

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Ange @ Cowgirl Runs April 8, 2014 at 11:56 AM

My training is running. Lots and lots of running. I do need to add in some cross training, but, yeah, running :)
ha!

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Meg April 8, 2014 at 2:31 PM

you must love running ;)

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John Mack April 8, 2014 at 12:20 PM

I love this article, I am not a fan of cardio either. I know I should be but it is so boring. I try to do a lot of body-weight stuff like cross fit style workouts when I need to get the ole heart pumping.

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Meg April 8, 2014 at 2:32 PM

cross fit style workouts are awesome! i was doing gpp fitness (a lot like cross fit) from may – november, but started hitting the weights a bit more in december and am really loving it again

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Maddie April 8, 2014 at 1:30 PM

Are you trying to tell us something with this picture?!!!!! :) Like maybe WHY you’re starting a new workout program??!!! *wink*wink* :) :) :)

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Meg April 8, 2014 at 2:33 PM

I’m not sure I know what you mean? I change up my workouts every 6 weeks

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Hannah @ CleanEatingVeggieGirl April 8, 2014 at 2:34 PM

What do you do to “warm up?” I started lifting about a month ago and am now having to do nothing because I strained both my hamstring and my bicep and it seems like they are taking FOREVER to heal…so frustrating :(

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Meg April 8, 2014 at 2:37 PM

i foam roll and do some hip and joint mobility stuff :) nothing too crazy :) i hope you feel better soon girl <3

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Natalie @ lovenataliemarie April 8, 2014 at 3:04 PM

I have been doing two upper body days, two lower body days, and two days of HIIT and abs. :)
Hello 4:30 a.m. workouts!

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Meg April 8, 2014 at 9:36 PM

wowza! too early for me ;)

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GiGi Eats Celebrities April 8, 2014 at 3:43 PM

What I love to do these days is go to the gym, turn on music and grab some free weights and just start dancing! Seriously AMAZING!!! My arms love that burn!

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Meg April 8, 2014 at 9:37 PM

wow so fun :)

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Michele April 8, 2014 at 5:17 PM

I love looking at other people’s strength workouts but rarely DO strength. Funny too because I always say I’m too lazy for strength! Not my thing but that’s why I want to challenge myself to it a bit more. I love to run and find that when I do strength I need to cut down my running or else I wind up overtrained. Would love to find a happy balance for myself between the two!

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Meg April 8, 2014 at 9:38 PM

you’ll find your balance, girl! :D maybe try lifting 3 days a week!?

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lindsay April 8, 2014 at 7:34 PM

wish i could come workout with you! i love a good strength session, and i love that you are resting more

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Meg April 8, 2014 at 9:52 PM

awwwwww baby <3 i soooooo wish you could come lift with me, too. i miss you oh so much

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Livi April 8, 2014 at 7:53 PM

Looks awesome! I can’t wait to try some of these workouts!

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Meg April 8, 2014 at 9:52 PM

yay that makes me so happy

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Jody - Fit at 56 April 8, 2014 at 8:44 PM

You are gonna love this session too!! I am loving this as you know! Wish I could keep weight off without cardio but I can’t! ;)

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Meg April 8, 2014 at 9:53 PM

i have been loving all of your videos <3 !!!!

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Kristen April 8, 2014 at 9:30 PM

Love this! I’m soooo not a cardio fan either! I love lifting, cardio gets boring so quickly for me! :)

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Meg April 8, 2014 at 9:53 PM

i know! i can only do sprints and i rarely do those ;)

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purelytwins April 8, 2014 at 9:34 PM

sound like great workouts!!! keep it up girl

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Meg April 8, 2014 at 9:53 PM

thanks girls :D

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sloanepitman April 9, 2014 at 1:31 AM

LOVE YOU! And am SO proud of my sis!! xoxo

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Meg April 13, 2014 at 8:16 PM

thanks girl :D we need to chat soon

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Nicole May 24, 2014 at 8:57 AM

How many Reps/Sets do you do for each group?

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Meg May 24, 2014 at 4:03 PM

it varies :) 3 – 4 sets but my rep scheme varies a lot

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