How I Write My Workouts

Hey hey! A lot of you have been asking how I come up with my workouts. I’m going to keep this super simple because, truthfully, it doesn’t need to be complicated.

When I sit down to write a workout, I think about three things:

1. How’s the weather?
   My gym is outside here in Florida. If it’s raining, I’ll swap out anything that requires grip (pull-ups, toes-to-bar, barbell work) to avoid slipping and unnecessary injury.

2. What part of my body needs rest?
   If I’m sore, I don’t force it. I’ll either skip that muscle group or lighten the load so I can still move without overtraining.

3. Who’s coming over to workout with me?
   When it’s just me, I usually write workouts in rounds. But when I have friends or family over, I turn that same workout into an EMOM (Every Minute on the Minute) so everyone is moving at the same time without overlapping equipment.

That’s it. Nothing fancy. Just smart, simple adjustments that make training consistent and fun.

DMJR Workout Template

Warm-Up

• 2 minutes of cardio (Run, Bike, Row, or Ski)

• Dynamic movements to open up the whole body: good mornings, cat/cow, world’s greatest stretch, hip rotations—whatever feels good that day.

Muscle Primer

• 50–100 reps of something super light and easy: air squats, push-ups, curls, tricep push-downs, light shoulder presses, rows.

• I choose the primer based on the muscle group I’m focusing on that day (legs, chest, back, or shoulders). Keep it simple and don’t overthink it.

Strength Block

• Work the same muscle group as the primer. This is where I lift heavy with low reps—squats, bench press, strict press, deadlifts.

• Here’s my “secret” to avoid that wrecked the next day soreness: I pair the heavy lift with something explosive for the same muscle group. Think fast-twitch work like box jumps, push-ups, wall walks, SkiErg sprints, wall balls.

• Example: if I’m doing 6 heavy reps of strict press, I’ll follow it immediately with 6 push-ups or 6 calories on the Assault Bike. This balance clears lactic acid and keeps me moving strong.

HIIT / Main Workout

• This is the fun part. I build a circuit that hits the whole body but leans heavy into the target muscle group of the day.

• I usually mix 4–6 movements, always including some core work and some form of hip extension (hinge, sprint, jump).

Example: Shoulder Day

• Warm-up: 2 minutes SkiErg

• Primer: 100 light dumbbell lateral raises

• Strength: 4 rounds of 6 strict press (adding weight each round) with 1 wall walk between sets

• HIIT: 4 rounds of

  • 12 DB snatch

  • 10 GHD sit-ups

  • 8 calories SkiErg

  • 6 burpee box jumps

  • 4 wall balls

  • 20-second sprint

If I have friends over, I’ll convert this same scheme into an EMOM, so everyone works for 30–40 seconds on each movement, then rotates.

Why I Do It This Way

• It lets me train consistently without burning out or nursing injuries.

• It keeps the workouts fun, whether I’m solo or with friends.

• It allows me to target exactly what I want to get stronger at while still building endurance and athleticism.

Built for Resiliency

Here’s the part I love most about this style of training: it’s given me resiliency.

I’ve stayed injury free for over a year. I haven’t had to pause my training or skip life because of tweaks or setbacks. In fact, this style has allowed me to say yes to things most people would need a whole training block for. My wife and I have been able to spontaneously jump into a Hyrox competition and even a full marathon with minimal extra training—because my daily workouts keep me “always ready.”

That’s the whole point: I’m not training to be elite at one thing, I’m training to be strong enough, conditioned enough, and durable enough to show up for whatever life throws at me. You could say my programming is built for resiliency.

So yeah, I guess that makes me an “optimally mid resilient wellness influencer” — and honestly, I’ll wear that badge with pride.

If you want to see my daily workouts in real time, I post them on my Instagram stories: @dmausjr
And if you want more long-form content, reviews, and breakdowns, check out my YouTube channel: David Maus Jr.

Much love, friends. God bless!