Thoughts on workout routines?
Curious to collect some datapoints on workout routines amongst IB juniors. For context, I'm in a group with middle-of-the-road hours (probably 70-80 average) but pretty strong culture (I'm also to the point in my analyst stint where I've earned a good amount of trust), so can pretty easily slip away for an hour or so most days to hit the in-building gym. As a washed-up ex-athlete I've been sort of wistful recently about how much better shape I used to be in and have made it a goal to get back to pushing myself with vigorous workouts 4-5x/week (I've also found that doing some sort of workout in the early evenings breaks up the day and makes it fly by a lot faster), so am looking to build a plan that has me doing something most days.
My draft plan right now has me doing push/pull/legs M/W/F, plus some light cardio on T/Th (Peloton/treadmill/elliptical) and some sort of more intense/"athletic" activity over the weekend (playing basketball, boxing, BJJ etc) – however, I did have the thought that, if I'm going to be in a gym with weights 5x/wk, I could lift 5x/wk with more targeted lifts (e.g. chest, squats, shoulder, DL/RDL, back) and mix 10-15 mins of cardio into those workouts. In-building gym has a decent amount of equipment and is generally pretty empty so I can be efficient with my workouts and can superset different exercises. Would love to hear how others have structured their workout plans and if there's anything I should be watching out for or optimizing on. Thanks!
Edit: should also add that I'm not necessarily trying to get huge or anything like that – I've done 5/3/1 splits in the past to bulk up but now would want to focus more on hypertrophy and generally feeling athletic while still moving some decent weight around vs being as big as possible.
Based on the highest ranked content on WSO and insights from those in the investment banking sector, it seems like you're on a promising path with your current workout plan, especially considering the constraints and culture of IB. Here are some tailored suggestions and observations that might help you refine your approach:
Push/Pull/Legs Routine: This is a solid foundation, especially for someone with a background in athletics looking to maintain or improve their physique while balancing demanding work hours. Your plan to engage in this routine on Monday, Wednesday, and Friday is a good strategy, as it allows for recovery days in between, which are crucial for muscle growth and injury prevention.
Incorporating Cardio: Adding light cardio sessions on Tuesday and Thursday is an excellent way to keep your cardiovascular health in check without overtaxing your body. It's also beneficial for recovery and can help with maintaining a lean physique. The idea of integrating 10-15 minutes of cardio into your weightlifting sessions is also smart, as it can enhance your endurance and efficiency.
Weekend Athletic Activities: Engaging in sports or activities like basketball, boxing, or BJJ during the weekend is a great way to add variety to your routine, work on different muscle groups, and keep your workouts enjoyable. This approach not only aids in physical conditioning but also in mental health by providing a break from the routine and stress of work.
Targeted Lifts with Hypertrophy Focus: Since your goal is not necessarily to bulk up but to focus on hypertrophy and feeling athletic, adjusting your lifting sessions to include more targeted exercises with higher reps and moderate weights could be beneficial. This approach can help in achieving a more toned and athletic physique while still allowing you to move decent weights.
Nutrition and Recovery: Don't overlook the importance of nutrition and recovery. Ensuring you're consuming enough protein, staying hydrated, and getting adequate sleep are key factors in supporting your workout goals, especially with the demanding schedule of IB.
Flexibility and Adaptability: Given the unpredictable nature of IB hours, maintaining flexibility in your workout schedule is crucial. Be prepared to adjust your workout days or split based on your workload for the week. Listening to your body and not overtraining is also important to avoid burnout and injuries.
Community Input: Finally, gathering insights from peers in the industry, as you're doing, can provide valuable tips and perhaps even lead to finding a workout buddy with similar goals. Sharing experiences and strategies can be incredibly motivating.
Your approach seems well-thought-out and balanced, considering both your career demands and fitness goals. Keep in mind the importance of listening to your body and being willing to adjust your plan as needed. Good luck with your fitness journey!
Sources: Lifting and IB, Maintaining physique in IB, Maintaining physique in IB, IB Recruitment Timeline for Juniors & Seniors who didn't land a junior-year IB internship, Leaving IB Soon, Final Rants
As someone who has done every kind of split in my years, I personally prefer PPL atm because it’s more flexible, more motivating for me personally, and fits my goals better. PPL is nice because you can do it 2x a week but if you get jammed half the week you’ll still hit everything. On that same note, if you’re really exhausted one day I find with 5 day splits it’s easier to make excuses to skip a lift that I don’t like and then that body part is neglected. Also to my last point I prefer PPL being able to get the volume on my core lifts (chest, legs, arms), versus a 5 day split where you’re only hitting body parts once a week.
Are you seeking to optimize for time time efficiency, flexibility of time, or end results? Goals May dictate different programs.
intern here but this is my split
Chest/Tris
Back/Bis
Shoulders/Legs
2 hours per workout, 3 days a week. Cardio almost every day. Sauna every time I'm in the gym
4 days a week, Upper/Lower Split, each lift usually lasts around 45 minutes to an hour.
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