Simple and Effective: How to Set Up a Weekly Workout Routine

Table of Contents

1. Introduction
2. Step 1: Establish Your Starting Point and SMART Goals
3. Step 2: Selecting Your Training Split
4. Step 3: Choosing the Right Movements for Your Routine
5. Step 4: Determining Sets, Repetitions, and Intensity
6. Step 5: Integrating Fuel and Supplementation
7. Step 6: The Vital Role of Recovery and Rest
8. Step 7: Tracking Progress and Adjusting the Plan
9. Conclusion
10. FAQ

Introduction

The mantra "Die Living" isn't just a catchy phrase printed on our gear; it is a philosophy forged in the life and legacy of Glen "BUB" Doherty. Glen was a Navy SEAL, an adventurer, and a man who understood that a body in motion stays in motion. He lived every day with purpose, and that’s exactly the energy we bring to everything we do here at BUBS Naturals. When you ask how to set up a weekly workout routine, you aren't just asking for a list of exercises; you are asking for a roadmap to a more capable, vibrant, and resilient version of yourself.

Statistics show that nearly 80% of adults do not meet the recommended guidelines for both aerobic and muscle-strengthening activities. The barrier often isn’t a lack of desire—it’s a lack of a plan. We have all been there: standing in the middle of a gym or your living room, staring at a set of dumbbells, wondering where to start. Without a structured routine, it is incredibly easy to fall into the trap of "random acts of fitness," which rarely lead to the sustainable results we all want.

In this guide, we are going to strip away the confusion. Together, we’ll explore the science and strategy behind a successful weekly routine. You’ll learn how to assess your current fitness level, define your "why," choose the right movements for your specific goals, and understand the crucial role that recovery plays in the process. We’ll also show you how to fuel your journey with the same clean, no-BS approach we take with our supplements, including our Collagen Peptides.

Our goal is to provide you with a comprehensive framework that scales with you, whether you are just starting your fitness journey or looking to optimize an existing regimen. By the end of this article, you will have a clear, actionable plan that fits your lifestyle, honors your body’s needs, and helps you live a life of adventure and purpose. Let’s get to work and find the routine that helps you feel the BUBS difference.

Step 1: Establish Your Starting Point and SMART Goals

Before we can map out where you are going, we have to be honest about where you are starting. In the world of elite performance, we call this a "baseline." You wouldn't set out on a cross-country trek without checking your compass, and your fitness journey is no different. We recommend taking a few simple measurements to act as benchmarks. Note your resting heart rate, how many push-ups you can perform with good form, and how long it takes you to walk or run a mile. These aren't just numbers; they are the "before" data points that will make your "after" so much more rewarding.

Once you have your baseline, it is time to set your goals. We are big fans of the SMART method: Specific, Measurable, Attainable, Relevant, and Timely. Instead of saying, "I want to get fit," try saying, "I want to be able to do ten pull-ups in three months so I can feel stronger during my weekend hikes." This shift in focus makes your routine feel less like a chore and more like a mission.

Your goals will dictate the structure of your week. If your focus is building muscle, your routine will lean heavily into resistance training. If you are training for a specific event, like a marathon or an obstacle course race, your cardio volume will naturally be higher. Regardless of the specifics, every great plan starts with a clear vision. Writing down these goals—physically putting pen to paper—creates a sense of accountability. It reminds you why you’re waking up early or hitting the gym after a long day at work.

Step 2: Selecting Your Training Split

A "split" is simply how you divide your workouts across the days of the week. There is no one-size-fits-all answer here; the best split is the one you can actually stick to. We’ve found that consistency beats intensity every single time. Here are three common ways to structure your week based on your schedule:

The 3-Day Full-Body Split This is often the gold standard for beginners or those with very busy schedules. You train three non-consecutive days a week (e.g., Monday, Wednesday, Friday), hitting every major muscle group in each session. This allows for maximum recovery time between workouts while still providing enough stimulus for growth. On your off days, you can maintain your momentum with light activity or a morning ritual involving our MCT Oil Creamer to support mental clarity and sustained energy.

The 4-Day Upper/Lower Split If you have a bit more time, an Upper/Lower split is highly effective. You might train Upper Body on Monday, Lower Body on Tuesday, take Wednesday off, then repeat Upper on Thursday and Lower on Friday. This allows you to increase the volume for specific muscle groups while ensuring they still get 48 to 72 hours of rest before being worked again.

The 5-Day Push/Pull/Legs (PPL) Split For the seasoned adventurer looking for maximum results, the PPL split is a favorite. You group your movements by function: "Push" (chest, shoulders, triceps), "Pull" (back, biceps), and "Legs." This split allows for high intensity and specific focus, but it requires a solid commitment to recovery. Because you are training more frequently, supporting your joints and connective tissues becomes even more critical. This is where a daily scoop of Collagen Peptides really shines, helping you maintain the structural integrity your body needs for high-frequency training.

Step 3: Choosing the Right Movements for Your Routine

When it comes to exercise selection, we believe in the 80/20 rule: 80% of your results will come from 20% of your exercises. These are "compound movements"—exercises that recruit multiple joints and muscle groups simultaneously. Think of these as the heavy hitters of your routine.

A well-rounded plan should include at least one movement from each of these categories:

• Knee Dominant (Quads): Squats, lunges, or step-ups.
• Hip Dominant (Glutes/Hamstrings): Deadlifts, glute bridges, or kettlebell swings.
• Horizontal Push (Chest/Shoulders): Push-ups or bench press.
• Horizontal Pull (Back): Rows or face pulls.
• Vertical Push (Shoulders): Overhead press or handstand push-up.
• Vertical Pull (Back/Lats): Pull-ups or lat pulldowns.

By focusing on these big movements, you are burning more calories, building more functional strength, and saving time. You don't need twenty different machines to see progress. A handful of focused, intense compound movements will always outperform an hour of isolation exercises.

As you move through these exercises, hydration is paramount. We developed Hydrate or Die specifically for these high-effort sessions. It’s a performance-focused electrolyte drink with no added sugar, designed to help you stay sharp and prevent that mid-workout slump. Remember, even a small drop in hydration can lead to a significant decrease in physical and cognitive performance.

Step 4: Determining Sets, Repetitions, and Intensity

Once you have your exercises, you need to decide how many times you are going to do them. This is where "volume" (sets x reps) and "intensity" (how much weight you’re lifting) come into play.

For most people looking to support general wellness and a lean physique, a range of 2 to 4 sets per exercise is ideal. If your goal is strength, you might do fewer reps with heavier weights (e.g., 3-5 reps). If you are looking to build muscle size (hypertrophy), the 8-12 rep range is a classic choice. If you are focused on endurance, you might push into the 15-20 rep range.

A critical concept to embrace is "Progressive Overload." This simply means that over time, you must increase the challenge to your body. This could mean lifting a slightly heavier weight, doing one more repetition than last week, or shortening your rest periods. Without progressive overload, your body has no reason to change.

Don't forget the "Power" aspect of your training. For those looking to support explosive strength and muscle performance, we recommend adding Creatine Monohydrate to your daily routine. It is one of the most researched supplements in the world, and it’s a simple, single-ingredient way to give your muscles the extra edge they need for that final, heavy set.

Step 5: Integrating Fuel and Supplementation

You cannot out-train a poor diet, but you can certainly enhance a good one with the right support. We think of supplements as the "force multipliers" of your fitness routine. They don't do the work for you, but they make the work you do more effective.

The Morning Ritual How you start your day sets the tone for your routine. Many of us find that a clean source of fats in the morning supports focus and metabolic health. Adding our MCT Oil Creamer to your coffee provides a creamy, delicious way to get C8 and C10 medium-chain triglycerides. These are quickly converted into energy, giving you the mental clarity to tackle your morning workout or a busy day at the office.

Post-Workout Recovery This is where the real progress happens. When you lift weights, you are actually creating microscopic tears in your muscle fibers. It’s the repair process that makes you stronger. Our Collagen Peptides are a vital part of this process. They provide the amino acids necessary to support joint health, skin elasticity, and muscle recovery. Plus, they mix effortlessly into any post-workout shake or even just a glass of water. See how our Collagen Peptides can support your wellness journey by making it a non-negotiable part of your daily habit.

Daily Health Maintenance Consistency isn't just about the gym; it's about supporting your body’s natural functions every day. For a quick boost to your antioxidant activity and to support collagen formation, our Vitamin C capsules are an easy add. And if you’re looking for a convenient way to support digestive health and general wellness, our Apple Cider Vinegar Gummies are made with "the Mother" and taste great, making it a habit you actually look forward to.

Step 6: The Vital Role of Recovery and Rest

In a culture that often glorifies "the grind," we want to be the ones to tell you: rest is a weapon. You don't get stronger in the gym; you get stronger because of the gym while you sleep and recover. A well-designed weekly workout routine must include dedicated rest days.

We differentiate between "Passive Recovery" (complete rest) and "Active Recovery." Passive recovery is exactly what it sounds like—taking the day off, getting extra sleep, and allowing your central nervous system to reset. Active recovery involves light movement that increases blood flow without adding significant stress to the body. This could be a 30-minute walk, a gentle yoga session, or a slow bike ride.

During these recovery windows, your body is hard at work. It is rebalancing hormones, replenishing glycogen stores, and repairing tissues. If you skip these days, you risk overtraining, which can lead to fatigue, irritability, and a plateau in progress. To support your body during these crucial times, ensure you are staying hydrated with Hydrate or Die and providing the building blocks for tissue repair with Collagen Peptides. Recovery is where the "Die Living" spirit is recharged.

Step 7: Tracking Progress and Adjusting the Plan

A workout routine is a living thing. What works for you today might not be the best approach six months from now. That is why tracking is so important. We recommend keeping a simple workout log. This can be a dedicated notebook or a digital app. Track your weights, reps, and sets, but also track how you feel. Are you waking up energized? Are your joints feeling mobile and pain-free?

About every six to eight weeks, take a moment to look back at your initial benchmarks. Have you increased your push-up count? Is your mile time coming down? This objective data is the best motivator there is. If you find you’ve hit a plateau, don't panic. It’s simply a sign that your body has adapted and is ready for a new challenge.

You might choose to switch up your exercises, adjust your rep ranges, or try a new training split. This is also a great time to evaluate your nutrition and supplement stack. Perhaps it’s time to double down on your hydration or ensure you aren’t missing your daily scoop of Collagen Peptides. By being the scientist of your own body, you turn fitness from a chore into a lifelong adventure of discovery.

Conclusion

Setting up a weekly workout routine is about more than just checking boxes; it is about building a foundation for a life of adventure, purpose, and wellness. We believe that by keeping things simple, focusing on high-quality movements, and fueling your body with clean, science-backed ingredients, you can achieve results that go far beyond the mirror.

Throughout this guide, we’ve covered the essential steps: assessing your baseline, defining your SMART goals, choosing a split that fits your life, and selecting compound movements that provide the biggest return on investment. We’ve also emphasized that recovery and nutrition are not secondary to the workout—they are the very things that make the workout effective.

At BUBS Naturals, we are committed to providing the highest quality products to support this journey. From the mental clarity provided by our MCT Oil Creamer to the essential hydration of Hydrate or Die, everything we make is designed to help you live like Glen Doherty—with energy, integrity, and a commitment to excellence. And remember, when you choose BUBS, you are also supporting a greater mission. Our 10% Rule means that 10% of all our profits go directly to veteran-focused charities, honoring Glen’s legacy and supporting those who served.

As you move forward, keep the "Die Living" spirit at the forefront of your mind. Don’t strive for perfection; strive for progress. Be patient with yourself, stay consistent, and listen to your body. Whether you are hitting a personal best or taking a much-needed rest day, know that you are part of a community dedicated to doing things the right way. Shop the collection and feel the BUBS difference as you take the next step in your wellness journey. We recommend starting with our Collagen Peptides to ensure your joints and muscles have the support they need as you embark on your new routine. Let’s get after it.

FAQ

How many days a week should a beginner work out? For most people just starting out, we recommend beginning with three days a week of full-body training. This frequency provides a great balance of stimulus and recovery, helping you build a consistent habit without feeling overwhelmed. As your fitness improves and your body adapts, you can choose to move to a 4-day or 5-day split if your goals and schedule allow. Remember, it’s better to be perfectly consistent with three days than sporadically intense with six.

Do I really need to take rest days? Absolutely. Rest days are when your body repairs the tissues you’ve challenged during your workouts. Without adequate rest, you risk overtraining, which can lead to injury and mental burnout. We suggest at least one full day of passive rest and one or two days of active recovery, like a light walk or some mobility work. Supporting this recovery with Collagen Peptides can help maintain the health of your joints and connective tissues during these periods.

Can I mix cardio and strength training in the same routine? Yes, and for general health and longevity, we encourage it! This is often called "concurrent training." To get the most out of both, we recommend performing your strength training first when your energy levels and focus are highest, then following up with your cardio. Alternatively, you can dedicate specific days to each. Whichever you choose, staying hydrated with Hydrate or Die is key to maintaining performance across different types of exercise.

What is the best way to stay motivated to stick to my routine? The best way to stay motivated is to have a clear "why" and to track your progress. When you can see that you are getting stronger or moving more easily, it reinforces the value of your hard work. We also find that community helps—whether it’s a workout buddy or knowing that your purchase of BUBS products helps support veterans. Also, don't be afraid to keep things fresh. If you’re bored, try a new movement or a different way to enjoy your MCT Oil Creamer in the morning. Consistency is easier when you enjoy the process.