Workouts for the Road: A Complete Hotel Gym Workout Program

Travel for your job? Going on vacation? Need a workout you can do in a hotel gym with limited equipment? We got you covered with this hotel gym workout!

Workout Summary

Build Muscle
Split
Intermediate
4 weeks
6
60-90 minutes
Bodyweight, Dumbbells, Machines
Male & Female
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Workout Description

How many of you travel for your jobs? I have been traveling around this country for work for over the last ten years.

Every month I am away from home at least 1-2 times for several days at a time. A question I get a lot is, “how do you keep up with your workouts while on the road?”

For me missing workouts is NOT an option! Fitness is not just a hobby, it is a way of life and something I like to do, so I need to find the right balance to get my workouts in.

I have been fortunate to have worked out at some of the most famous gyms that the USA has to offer from Golds Gym in Venice to MetroFlex in Arlington TX.

Though many times I have been stuck with only having one option, the HOTEL GYM.

For this article, we are going to assume that you are staying at a hotel that has an adjustable bench, dumbbells to 50 pounds, and 1 treadmill.

Your level of fitness will dictate your rest periods. Always try and push yourself the hardest you can. Between sets you should get enough rest to not be out of breath, but not too long that you cool off and lose your pump. 45-60 second between sets should be fine.

Below you will find 6 workout routines you can input into your current training split or use as a full week of workouts if you find yourself on an extended vacation.

Chest

Exercise Sets Reps
1. Dumbbell Flat Press 5 15
2. Dumbbell Incline Press 5 15
3a. Incline Dumbbell Fly 3 12
3b. Push Up 3 failure
4a. Dumbbell Fly 4 15
4b. Dumbbell Pullover 4 15
5. Close Grip Pushup 2 failure

Legs

Exercise Sets Reps
1. Goblet Squats 4 25
2. Dumbbell Stiff Legged Deadlifts 3 15
3. Dumbbell Split Squats 4 12
4. Dumbbell Step Ups 4 15
5a. Bodyweight Walking Lunge 4 50 per leg
5b. Bodyweight Squats 4 failure
6. Seated Dumbbell Calf Raise 4 20

Back

Exercise Sets Reps
1. Bent Over Dumbbell Row 4 15
2. Dumbbell Deadlift 4 20
3. One Arm Dumbbell Row 4 12
4. Dumbbell Pullovers 4 25
5. Incline Dumbbell Row 4 12

Shoulders

Exercise Sets Reps
1. Seated Dumbbell Side Lateral Raise 5 12-20
2. Arnold Press 4 12
3. Bent Over Reverse Fly 4 15
4. Seated Dumbbell Shoulder Press 3 8

Arms

Exercise Sets Reps
1a. Dumbbell Curls 5 12-20
1b. Lying Tricep Dumbbell Extensions 5 12-20
2a. Dumbbell Tricep Kickback 5 12
2b. Incline Dumbbell Curls 5 12
3a. Seated Single Arm Overhead Extension 4 15
3b. Concentration Curls 4 15
4a. Hammer Curls 4 12
4b. Close Grip Pushup 4 failure

Core/Abs

Exercise Sets Reps
1. Crunches 4 20
2. Lying Leg Lift 4 15
3. Air Bicycle 4 15
4. Planks 3 failure

Traveling will get you out of your normal routine. This doesn’t mean you need to completely stop everything while on the road. These 6 workouts should be a nice change of pace and will help you continue to build lean muscle even though you’re not home.

If you have any questions, please comment below or feel free to send me an email [email protected]. I would be glad to help you out.

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