This workout is designed for the busy man who wants to look and feel his best.
A Message From Coach Matt
Hi guys, my name is Matt McManus, one of the founders of Gents Journey. I’m 45 years old and I’m in really good shape. Not decent shape—really good shape. But it takes a lot of work.
I’ve been putting this workout together for about 20 years. It’s intense, it’s quick, and I do it every other day. I call it my High-Rep, Mid-Weight, Full-Body Workout. On alternate days, I do cardio—swimming, running, or hiking for at least 45 minutes.
Here’s the thing: if you want a body like mine and you’re probably in the same age bracket, the key is staying agile. That’s what I focus on. If you can stay agile between 35 and 45, you’re kind of on autopilot after that. I mean, it’s always going to take work, but that decade is when your body’s testing you to see if you have what it takes to age healthily.
So let’s get into it. But first—stretch. Standard stretches. Arms behind you, touch your toes. Hold them longer than you think you need to. If you’re skipping this, you’re going to hate yourself tomorrow.
WARM-UP (Do This Circuit 5 Times)
This is crucial. Don’t skip the warm-up.
10 Pull-Ups or Chin-Ups (with knee raises for lower abs—bring them up 5 times straight, then 5 times to each side)
10 Push-Ups (elbows behind you, back behind your nips—do them right)
10 Shoulder Touches (in push-up position, alternating, stay stabilized, don’t move your core)
10 Mountain Climbers (bring your knee to your opposite nip)
10-Second Plank (with spider-mans—bring knees to chest on either side)
Do this 5 times back-to-back. You are done with your warm-up.
CIRCUIT 1: Shoulders & Arms
Equipment: 20-25 lb dumbbells (start with 15-20 lbs if you’re new)
10 Shoulder Presses (”Jesuses”) – Start with elbows in front of your face, move out to T-position, push bells together overhead
10 Bicep Curls – Go right into these after shoulder presses
Do this 3 times.
CIRCUIT 2: Triceps & Back
Equipment: 40-50 lb dumbbell (one weight for triceps, then switch to two for back pulls)
10 Overhead Tricep Presses (”Skull Crushers”) – Arms as close to your head as possible, then straight up, engaging triceps
10 Single-Arm Back Pulls (each side) – Kneel on bench with one leg on the floor, pull weight from ground up to side of body, strengthening entire side from armpit to butt cheek (yes, that’s the technical term)
Do this 3 times.
CIRCUIT 3: Chest & Abs
Equipment: 40-50 lb dumbbells (two weights)
10 Bench Presses – Focus on making your chest as big and Superman-like as possible. It’s summertime all the time in my head.
10 Ab Leg Extensions – Sit on edge of bench, bring knees to chest
Do this 3 times.
CIRCUIT 4: Shoulders & Legs
Equipment: Same 40-50 lb dumbbells
10 Shoulder Shrugs – Lift them up, stay straight, don’t move your back, keep your core engaged
10 Bodyweight Squats – Put weights down, go right into squats (poised, graceful, like a gazelle)
Do this 3 times.
CIRCUIT 5: The Crazy One
Equipment: 10-20 lb dumbbells
This is a circuit. Get ready because you’re going to do it 3 times.
5 Front Raises – Arms straight out in front like Jesus
5 Lateral Raises – Arms out to the side
5 Overhead Extensions – Bend over, extend arms behind you for triceps
5 Overhead “Big Jesus” – Kneel down, bring weights behind you to engage triceps, then big overhead press
5 Bicep Curls – You’re sweating. You’re in the zone. You’re listening to gangsta rap.
5 Bent-Over Back Extensions – Bent down, really engaging the top of your back (this is the hardest part)
Do this 3 times.
CIRCUIT 6: Barbell Complex
Equipment: Barbell (no weight on it)
10 Bent-Over Rows – Pull bar up to chest
10 Overhead Presses – Stand up, push bar over shoulders
10 Back Squats – Place bar on neck, keep your back straight (if you don’t keep your back straight, you’re going to hurt your back)
10 Bicep Curls – Look at daddy go. He’s a freaking superhero with a full head of hair and a heart of gold.
Do this 3 times.
COOL-DOWN (Do This Circuit 3 Times)
Same as the warm-up, but we added abs because we’re not messing around.
5 Pull-Ups or Chin-Ups
5 Leg Lifts (engaging those lower abs—that’s where all the beer goes, you gotta get rid of that)
10 Push-Ups
5 Shoulder Touches (back and forth)
5 Mountain Climbers
5 Spider-Mans (in plank position, knees to chest)
10-Second Plank
5 Standard Sit-Ups
5 Scissors (crunch and twist)
5 Toe Touches (legs should be straighter but I’m in a rush and someone’s filming me)
5 Leg Raises (bring your butt off the ground, engage that core)
Do this 3 times. You’re done!
The Real Talk
This is something I’ve developed over time. It’s tried and true. If you alternate this with cardio every other day, you will have a very agile, chiseled body that you are proud of.
It takes work. But it’s so fun to get new shirts and to get checked out in public. Even if you’re in a relationship, people want to see that what you bring to the menu smells good. And trust me, it will if you do this for a month.
There’s lots of stuff to look forward to. It’s more fun to look forward to it if you’re ripped.
— Matt McManus
Co-founder, Gents Journey
Golden God in Progress
