GamerBody

Workout Template 2026: gamerbody.com/workout-program-worksheet

Happy New Year! I hope everyone had a great holiday season and is ready to take on 2026. I am starting my resistance bands workouts today (completed a sprint workout today).

With that, I have updated the template with some recent changes. I have decided to remove the shrug (might come back) and instead do rows as a "narrow" and "wide" setup. This way, even if you only do 1 or 2 days a week, you hit the entire body, with day 3 rounding out the smaller pieces.

Please review and let me know if you have any feedback. I hope everyone has a fantastic year!

1 day ago | [YT] | 5

GamerBody

I've been reviewing my workout plan for a while now, as I've been annoyed with just one thing. The vertical pulling exercise, being on Day 3, messes up the one goal I have to make sure the entire body hits the following movement patterns within the first 2 workouts of the week:

Vertical Pull
Vertical Push
Horizontal Push
Horizontal Pull
Knee Flexion
Hip Extension
Calf Raise

I had pullovers added during my dumbbell/body weight program for Day 2, but with resistance bands making a comeback, that exercise isn't great. I had updated it to Shrugs, but the vertical pull is still missing with that exercise.

I could add straight-arm pull-downs, but I don't really care for that exercise because of its instability and the setup with the door frame.

After some review, I think I am going to try out the following for the next couple of weeks and see if I prefer it going into 2026 - note, this will be with my dumbbell/body weight program until the new year:

Resistance Day 01:
Warm-Up: Pull-Ups (BW)
Pull-Up
Chest Press
Suitcase Squat (might do split squats again, but I've been fine with just the suitcase squats right now)
Lateral Raise
Calf Raise

Resistance Day 02:
Warm-Up: Push-Up (BW)
Overhead Press
Romanian Deadlift
Row
Biceps Curl
Crunch

Resistance Day 03:
Warm-Up: Squat (BW)
Squat
Shrug
Chest Fly
Triceps Extension
Reverse Fly

Cardio will be between the resistance training days, with mobility after Day 3 to complete the week.

Any thoughts? Note: I was going to make a video this week with resistance bands being the focus, but as I might change to this setup, I will need to reshoot it :)

3 weeks ago | [YT] | 7

GamerBody

Hi all! With 2026 approaching, I am debating on what equipment I want to focus on. This past year was dumbbells and body weight, but I have always thought a full year test with resistance bands would be interesting.

However, I do enjoy the body weight and resistance bands (alternating every 3 months) idea as well.

Additionally, I still have the Speediance Gym Monster I could bring back out.

What are you thoughts? Do you have any preference? Please vote on the poll and leave a comment with your thoughts.

1 month ago | [YT] | 16

GamerBody

Im traveling to attend a wedding this weekend and I brought the Crossgrips along for the flight. I leave in the morning, so we will see if TSA still allows these through.

1 month ago | [YT] | 17

GamerBody

I went from a 2x4ft closet, down to 2x3ft. Who knows what it might look like in the next 6 months :)

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1 month ago | [YT] | 26

GamerBody

How do you fit your workouts into a busy family schedule?

2 months ago | [YT] | 41

GamerBody

Quick update! I am on vacation this week and next. I am visiting my family across the country with the twins, and that is taking up a lot of my time.

I am taking these 2 weeks off from my workouts to fully recover and be ready to go when I get back. Videos are in the works, but will be pushed out later as it is tough to work on them with so many other things going on.

Additionally, I have made slight updates to the program over at Gamerbody.com, so if you haven't seen it already, head over to take a look here: gamerbody.com/

2 months ago | [YT] | 10

GamerBody

Hi All! I am taking this week off from working out for general recovery, so if you follow me over on the HEVY app, just know I won't be posting until next week. I will still walk my dogs each day and take casual bike rides, but I won't track them as they are more for enjoyment.

With that, I am focusing on expanding the free program with additional content. You will start to see videos with "how to" exercises and write-ups to help anyone struggling with an exercise. I plan to continue this through the end of the year to keep building that free resource. It is fine now, but I would love that to spread around as it is my current plan, and one I have put a lot of effort into finding what works, is sustainable, and won't cost thousands of dollars to do.

If you have any feedback, please leave a comment. I will be building the dumbbell and body weight exercises first, and adding the resistance bands exercises later. It might be closer to 2026 for that, but we will see.

Thanks for all of the support so far!

4 months ago | [YT] | 28

GamerBody

IT'S TIME TO VOTE! In my last post on my move, I mentioned I don't have enough space to put my dumbbell and body weight home gym equipment in my office closet. After some additional testing, I was able to get it all in there, but it is tight.

I then went back and decided to remove the dumbbell stand, and now it fits a lot better. Yes, I have to bend down to pick up the weights, but it all fits in a small area. For the 2 workouts I have done so far this week, I used my resistance bands home gym build, but I really like my dumbbells and body weight plan, A LOT. I like resistance bands, and how little space they take, but there is something about weighted body weight movements, and dumbbell isolated exercises that I really enjoy.

One major downside to the new place is that all of the door frames are too weak for the Crossgrips. I wouldn't trust any doorframe pull-up equipment in the new house. That is a setback for one of my favorite pieces of equipment, and is a reason I'm leaning away from resistance bands as I love doing pull-ups, even if it is just a warm-up exercise in that workout program.

With that, I also have the Speediance Gym Monster (and Gym Pal) in my garage. Right now, my garage is pretty open, even with the car in it, where I could use it. It has been over a year since I did a workout with it, so it has come to mind that maybe I should see what updates have come since my last time.

What are your thoughts? Should I move over to resistance bands? Go back to dumbbells and body weight? Or pick up the Speediance Gym Monster and see what updates there are? Fill out the poll and I'll take a look to make a decision next week.

Note: I am leaning twoards dumbbells and body weight. There is just something I really enjoy about it. Some of my favorite exercises in that plan are - weighted pull-ups, dips, push-ups, farmer's carries, seated overhead press and split squats. It just feels like the perfect home gym build :)

I don't have a video this week as I am trying to get a space setup for filming, but I hope to start next week showing off the new space.

7 months ago | [YT] | 6

GamerBody

I am in the new home! It has been a lot of work loading the Uhaul (see attached image) and then unloading it. I spent about 10 hours combined, and I decided that was my Wed and Fri workouts for this past week.

Now that I am in the new home, I will be moving to resistance bands. While I still have the Speediance and dumbbells and body weight equipment, I don't have the space except for my garage. My wife and I are sharing an office space now, so it is pretty tight with the twins also taking up their own room. While I don't really want to workout in the garage, it may be the new location if I want to use other equipment.

I may look at other options in the future, but for now, I will be using the resistance bands setup as it is very easy to put in my "shared" office.

I will look to do a video on the new workout area soon. It's not much, but it is what I have :)
Shooting a b-roll will be interesting. I am not sure if I have enough room for the camera to get full shots in the shared office space, so I may need to do it in the living room. These are just the fun things I need to think through.

I hope everyone is having an awesome weekend!

7 months ago (edited) | [YT] | 62