Hotel Workout

Weighted pull ups, weighted push ups, bulgarian split squats, progressive overload

??? 5-Day Hotel Gym Training Plan (Dumbbells + Bench + Treadmill)

Rep ranges:
Compounds: 6–12 reps
Isolation: 10–20 reps
Rest: 60–120 sec
Tempo: Control the negative (2–3 sec)
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?? Day 1 – Chest + Triceps

Dumbbell Flat Bench Press – 4×6–10
Incline Dumbbell Bench Press – 3×8–12
Dumbbell Flyes (flat or incline) – 3×10–15
Close-Grip Dumbbell Press – 3×8–12
Seated Dumbbell Overhead Triceps Extension – 3×10–15
Dumbbell Kickbacks or Floor Skull Crushers – 3×12–20

Optional finisher:
Treadmill incline walk 10–15 min
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?? Day 2 – Back + Biceps

One-Arm Dumbbell Row – 4×8–12
Chest-Supported Dumbbell Row (incline bench) – 3×8–12
Dumbbell Pullover – 3×10–15
Dumbbell Shrugs – 3×10–15
Alternating Dumbbell Curl – 3×8–12
Hammer Curl – 3×10–15

Optional treadmill: 10 min easy walk
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?? Day 3 – Legs (Quads + Glutes + Hamstrings)

Dumbbell Goblet Squat – 4×8–12
Bulgarian Split Squat – 3×8–12 each leg
Dumbbell Romanian Deadlift – 4×6–10
Walking Lunges – 3×10–12 each leg
Standing Dumbbell Calf Raise – 4×12–20

Optional treadmill:
5–10 rounds: 30 sec fast / 60 sec walk
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?? Day 4 – Shoulders + Arms

Seated Dumbbell Shoulder Press – 4×6–10
Dumbbell Lateral Raise – 4×12–20
Dumbbell Rear Delt Raise (incline bench) – 3×12–20
Upright Dumbbell Row – 3×8–12

Superset:
Dumbbell Curl – 3×10–12
Dumbbell Skull Crushers – 3×10–12
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?? Day 5 – Full Body Pump + Conditioning

This day keeps muscle stimulus high without CNS fatigue.

Dumbbell Flat Bench Press – 3×8–12
One-Arm Dumbbell Row – 3×8–12
Goblet Squat – 3×10–15
Dumbbell Romanian Deadlift – 3×8–12
Dumbbell Lateral Raise – 3×12–20
Hammer Curl + Overhead Triceps Extension – 3 supersets

Finish:
Treadmill incline walk 15–25 min (great for glucose control while traveling)
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?? Progression Strategy (Travel Friendly)

Since dumbbells top out fast in hotels:

Option A – Double Progression
Add reps until top of range ? then increase weight.

Option B – Intensity Techniques
Slow eccentrics (4–5 sec negatives)
Rest-pause sets
Drop sets (easy with dumbbells)
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quote:

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I’m about to start traveling a lot. Anyway, my workouts are going to be reduced to whatever the hotel has or possibly Anytime Fitness.

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From much work travel experience, bigger challenge is road travel diet.

Can be done well, including rural travel.

But is difficult. My learning, let it go. If not perfect on the road, accept it. Do your best. Then… Get back on the horse when home. It is ok.

Not easy.

You renting a car or will you be driving a company vehicle? If you have a company vehicle assigned to you, buy some things and store in the bed/trunk.

You can travel with bands, sandbags, and a weighted backpack and probably have some pretty nasty workouts in the parking lot.