3x a week I do a dumbbell workout, which I got from Dr. Mike Israetel on youtube, as a full body workout. It consists of 2 sets each of the following: Straight

3x a week I do a dumbbell workout, which I got from Dr. Mike Israetel on youtube, as a full body workout. It consists of 2 sets each of the following: Straight Leg Dead Lifts paired with Skull Crushers Upright Rows paired with Split Squats Bench Chest Flyes paired with Lat Pullovers Curls paired with Forward Squats Bent Over Rows paired with Pushups Paired with meaning as soon as I finish the set of the first exercise, I go into the second, as it is designed so that each exercise uses a completely different set of muscles, so it makes it quite quick to work into a busy day. Beyond this I walk a few miles every day and run a few miles a few days a week. I switched to this route over my former routine of kettlebell swings and turkish get ups, as I've moved to a more sedentary job, and the goal stopped just being maintain and build strength, but more build on actual muscle bulk. This of course means eating appropriately for the goal, so I shoot for about 160 grams of protein a day, and start off with oatmeal mixed with casein protein, TMG (Betaine), and createine, and make sure to get a vegetable heavy lunch. All of this I work into workdays in my work from home office, with pretty minimal equipment and minimal time commitment. Gives me something to do when I'm catching up on podcasts. Oh, and I guess I should also throw in rec department pickleball in spring, summer, and fall. Definitely helps on keeping the weight in check.