The Student Room Group

Holiday Workout Plan Help

Hi, bit of a lengthy one. Hoping for some second opinions.

To provide some context, I am 19M, been lifting weights for 1.5 years. I currently have a 5 day split which is as follows:
Monday: Rest
Tuesday: Chest & Back
Wednesday: Shoulders + Weighted Dips
Thursday: Legs
Friday: Arms
Saturday: Rest
Sunday: Deadlifts + Core + Weighted Pullups (Occasionally push ups as well)

Please bare in mind that days do not ALWAYS stay the same, and I will sometimes swap days around etc as I am away for work or constrained due to time, I might choose different workouts on different days, but the actual split doesn't change and the exercises remain the same.

I am going on holiday on the Friday the 18th of April and come back to the UK on Thursday the 24th. I have devised a workout plan using what I'll have available when away, and I'd like to get some opinions on it. The plan is sandwiched either side by the before and after of the holiday to provide more context.

Monday 14th April: Chest & Back

Tuesday 15th April: Shoulders + Weighted Dips

Wednesday 16th April: Legs + Deadlifts + Core

Thursday 17th April: Arms (Biceps, Triceps, Forearms)

Friday 18th April (Go abroad): Rest

Saturday 19th April : Rest

Sunday 20th April: Decline + weighted push ups, banded chest press, pull ups, core

Monday 21st April: Rest

Tuesday 22nd April: dips, chin ups, banded lateral raise, banded face pull, pike pushup

Wednesday 23rd April: Squat, Calf raises, Lunges, Bulgarian Split Squats

Thursday 24th April (Back to UK): Rest

Friday 25th April: Chest & Back + Weighted Pullups

Saturday 26th April: Shoulders + Dips

Sunday 27th April: Legs + Deadlifts + Core

Monday 28th April: Arms

Tuesday 29th April: Rest

(Below this point I am back to normal)
Wednesday 30th April: Chest & Back

Thursday 1st May: Shoulders + Dips

Friday 2nd May: Legs

Saturday 3rd May: Arms

Sunday 4th May: Deadlifts + core + weighted pull ups

I think there are outside calisthenics bars and such that I can do dips and pullups on etc. I can wear a backpack to add weight to push ups and squat etc.

I am currently cutting / recomping and eating in a slight caloric deficit, here are my numbers:
Height: 181cm
Weight: ~73kg / 161lbs
Maintenance cals: ~2600
Daily caloric intake goal: ~2300-2400
200+g Protein
73g Fat
200g Carb (Sometimes over, especially if carb heavy preworkout meal is needed)

I am planning to eat closer to maintenance while away to ensure no muscle loss, going to aim for 2400-2500 calories per day, and intake slightly more than maintenance on days where I partake in the usual holiday activities (waterparks etc).

I have eyeballed a few restaurants where i can reliably get a chicken meal everyday and I will be taking my creatine and protein powder on the flight to make sure I can hit protein every day (we have a kitchenette in the hotel so shakes are possible)

Apologies for the long read, any help / suggestions / comments would be appreciated :smile:

(Side Note: I am aware that muscle loss wouldn't occur if I simply didn't train while away and didn't track cals, I want to do my best to ensure no muscle loss occurs during this time, hence the measures in place - and hope to keep progressing)

Reply 1

bump

Reply 2

Just my 2p but your overdoing it mate, just go on holiday.

Reply 3

Original post
by absterlmao1
Hi, bit of a lengthy one. Hoping for some second opinions.
To provide some context, I am 19M, been lifting weights for 1.5 years. I currently have a 5 day split which is as follows:
Monday: Rest
Tuesday: Chest & Back
Wednesday: Shoulders + Weighted Dips
Thursday: Legs
Friday: Arms
Saturday: Rest
Sunday: Deadlifts + Core + Weighted Pullups (Occasionally push ups as well)
Please bare in mind that days do not ALWAYS stay the same, and I will sometimes swap days around etc as I am away for work or constrained due to time, I might choose different workouts on different days, but the actual split doesn't change and the exercises remain the same.
I am going on holiday on the Friday the 18th of April and come back to the UK on Thursday the 24th. I have devised a workout plan using what I'll have available when away, and I'd like to get some opinions on it. The plan is sandwiched either side by the before and after of the holiday to provide more context.
Monday 14th April: Chest & Back
Tuesday 15th April: Shoulders + Weighted Dips
Wednesday 16th April: Legs + Deadlifts + Core
Thursday 17th April: Arms (Biceps, Triceps, Forearms)
Friday 18th April (Go abroad): Rest
Saturday 19th April : Rest
Sunday 20th April: Decline + weighted push ups, banded chest press, pull ups, core
Monday 21st April: Rest
Tuesday 22nd April: dips, chin ups, banded lateral raise, banded face pull, pike pushup
Wednesday 23rd April: Squat, Calf raises, Lunges, Bulgarian Split Squats
Thursday 24th April (Back to UK): Rest
Friday 25th April: Chest & Back + Weighted Pullups
Saturday 26th April: Shoulders + Dips
Sunday 27th April: Legs + Deadlifts + Core
Monday 28th April: Arms
Tuesday 29th April: Rest
(Below this point I am back to normal)
Wednesday 30th April: Chest & Back
Thursday 1st May: Shoulders + Dips
Friday 2nd May: Legs
Saturday 3rd May: Arms
Sunday 4th May: Deadlifts + core + weighted pull ups
I think there are outside calisthenics bars and such that I can do dips and pullups on etc. I can wear a backpack to add weight to push ups and squat etc.
I am currently cutting / recomping and eating in a slight caloric deficit, here are my numbers:
Height: 181cm
Weight: ~73kg / 161lbs
Maintenance cals: ~2600
Daily caloric intake goal: ~2300-2400
200+g Protein
73g Fat
200g Carb (Sometimes over, especially if carb heavy preworkout meal is needed)
I am planning to eat closer to maintenance while away to ensure no muscle loss, going to aim for 2400-2500 calories per day, and intake slightly more than maintenance on days where I partake in the usual holiday activities (waterparks etc).
I have eyeballed a few restaurants where i can reliably get a chicken meal everyday and I will be taking my creatine and protein powder on the flight to make sure I can hit protein every day (we have a kitchenette in the hotel so shakes are possible)
Apologies for the long read, any help / suggestions / comments would be appreciated :smile:
(Side Note: I am aware that muscle loss wouldn't occur if I simply didn't train while away and didn't track cals, I want to do my best to ensure no muscle loss occurs during this time, hence the measures in place - and hope to keep progressing)

Keep doing bro and remember except for you, no one will do it for you)

Reply 4

Original post
by DorotaKY
Keep doing bro and remember except for you, no one will do it for you)

I know

Reply 5

Original post
by StriderHort
Just my 2p but your overdoing it mate, just go on holiday.

Your 2p isn't needed or appreciated 🙂

I'd never go on holiday again if it meant completely abandoning any fitness / diet structure.

Reply 6

Original post
by absterlmao1
Your 2p isn't needed or appreciated 🙂
I'd never go on holiday again if it meant completely abandoning any fitness / diet structure.

Totally your choice and priorities, but try and not fall into the stereotype of that guy who drives everyone else mad on holiday because they won't belt up about finding a gym or weird food 😅

Reply 7

Original post
by StriderHort
Totally your choice and priorities, but try and not fall into the stereotype of that guy who drives everyone else mad on holiday because they won't belt up about finding a gym or weird food 😅

Going with my girlfriend.

I'd consider myself pretty balanced by the fact I'm not going to bother going to any gyms while there and will do my 20 mins of necessary exercises while my mrs takes 4 hours to get ready 🤣

As for food, we have a hob and fridge, and will be having a evening meal every day 🙂

Reply 8

Original post
by absterlmao1
Going with my girlfriend.
I'd consider myself pretty balanced by the fact I'm not going to bother going to any gyms while there and will do my 20 mins of necessary exercises while my mrs takes 4 hours to get ready 🤣
As for food, we have a hob and fridge, and will be having a evening meal every day 🙂

Yeah fair enough.

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