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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How long of stretches will you be gone?

When I had to travel a good bit, I'd just pay a locally owned gym for a guest pass. Usually like $10-$15 for a week

Had one that even let me workout for free. Got to try a bunch of different gyms.

You can get a TRX (my company at the time subsidized the purchase.) There were two attachment mechanism that I remember: 1) a "block" that you secured just on the outside of your hotel room door, and threaded over the top of the door, 2) A strap that can be looped around whatever is in the hotel gym and attaches to the TRX.

Look for older versions on eBay. $239 for the base version being sold on their site seems a bit ridiculous.

He's going to be on a plane at least some of the time, assuredly. There will be a rental car on the other end, but in terms of consistency, dragging sandbags and an entire checked bag worth of weight for a ruck is not going to be consistently doable. He can bring an empty ruck (GoRuck/Amazon type and not aluminum framed like an LC-1)and buy a case of water to train with, though.

Hell, 30m of ranger jumps, burpees, pushups, and pullups in the deficient hotel gym will pretty much do the job.

My first recommendation is to move your workouts to the weekend, doing a 4 day program Sat/Sun, Tues/wed.

Stops you from partying on the weekend and if you fly Monday removes the need to workout.

That means you’re only doing the hotel workout twice.

Then, my go to is simply a superset:
-DB Bench, flip over and
-Chest supported rows
-Bulg Split squat
-Ramp up from 20’s until done
-Hit the hotel stairs

Yep, this is the way.

Company paid for it, had to “negotiate” it but I basically said look I will never spend my $100 daily food budget. Lemme use $7 a day from that on the gym. No problem. And as said, got to go to different gyms so that was fun.

I bring a #50 sandbag and 30# slam ball whenever I go out of town. I also do a lot of body weight workouts. I don't have to leave the room unless I use the slam ball. Then I just need a patch of grass.

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When I travel and stay in a hotel, I work out 12 oz. at a time.

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90% of the time I'm not on vacation.

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Figure a set of dumbbells through 50 lbs, a treadmill, and if I’m lucky, a cable machine. Yall’ve seen it. The standard hotel ‘gym’. Need a 5 day program.

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You almost described my home gym perfectly. I've got fixed dumbbells in 12, 15, 25, and 30 lbs, and two sets of adjustable handles and plates to go over 30. I've got 4 25 lb plates so I can quickly load 50lb dumbbells, and I've got a variety of 5, 7.5, and 10 lb plates. Throw in my Peloton and a good set of resistance bands, and I can work every body part. A good dumbbell program on a 3/4/5 day split will work wonders.