The Hotel Gym Workout That Actually Builds Muscle

You know how these gyms look. A broken treadmill. A worn bench. Dumbbells up to 60 pounds. A few random machines. That's it. The lack of equipment can be extremely frustrating, especially if your goal is to build muscle.

Related: Vacation Workout - Maintain Gains on Holiday

Well, I'm here to save the day.

When there is a lack of heavy resistance you need to resort to other tools to stimulate a muscle. The tools we are going to use in this workout are:

• A reduction of rest in between sets.
• An increase in volume.
• Intensity techniques such as supersets.

I am going to represent two workout options here. One for those of you that utilize a body part split, and a full body workout for those of you that like sweet head-to-toe action.

First, the full body...

Full Body Hotel Workout

Goblet Squats and Step Ups. Perform 10 goblet squat reps using the heaviest weight in the gym. Immediately superset this with 10 bodyweight lunges per leg.

Dumbbell Bench Press. Rest 30 seconds in between sets. Use the heaviest dumbbells available.

Push Ups. Perform as many as possible during a two minute window. Rest as needed.

Dumbbell Rows. Rest 30 seconds in between sets. If there is a lat pull down, superset rows and lat pull downs. Perform 10 reps per set of pull downs. Rest about one minute in between each superset.

Romanian Deadlifts. Rest about 30 seconds in between sets.

Overhead Press and Upright Rows. Immediately after performing overhead presses, grab a lighter set of dumbbells and knock out 10 reps of two arm upright dumbbell rows. Rest about one minute in between each superset.

Dumbbell Curls and Dumbbell Skullcrushers. Rest about 30 seconds in between sets. Use the heaviest possible weight, while still trying to reach 15 reps per set.

The Body Part Split Workout

I'm breaking this down into a typical 4 day bodybuilding workout split:

• Chest and Triceps
• Back and Biceps
• Legs
• Shoulders and Traps.

Dumbbell Bench and Push Ups. You will be alternating between the 2 exercises here. Rest only 30 seconds in between sets. For push ups, perform as many reps as possible, but only up to 30 per set.

Dumbbell Flyes. Perform these nice and controlled. Rest one minute in between sets.

Dumbbell Skullcrushers. Pick a weight that would normally allow you to knock out 15 reps with. Now, using a timer app on your phone, perform as many reps as possible during a 5 minute window. Rest only briefly when needed. This is brutal and painful, and your triceps will be sore the next day.

Rows and Pull Downs. You will be alternating between the 2 exercises. Rest only 30 seconds in between sets. Use lat pull downs, seated cable rows, or pull ups. Inverted rows are also an option.

Straight Arm Movement. Perform these nice and controlled. Rest one minute in between sets.

Dumbbell Curls. Pick a weight that would normally allow you to knock out 15 reps with. Now, using a timer app on your phone, perform as many reps as possible during a 5 minute window. Rest only briefly when needed.

Squats and Step Ups. You will be alternating between the 2 exercise. Rest only 30 seconds in between sets. Perform 10 step ups per leg during each set. Hopefully your hotel gym has a bench. If not perform jump squats or burpees.

Lunges. Rest one minute in between sets. Perform 10 reps per leg.

Romanian Deadlifts. Pick a weight that would normally allow you to knock out 15 reps with. Now, using a timer app on your phone, perform as many reps as possible during a 5 minute window. Rest only briefly when needed.

Press and Upright Rows. You will be alternating between the 2 exercises. Rest only 30 seconds in between sets.

Side Laterals. Alternate between arms, resting about 20 to 30 seconds in between efforts.

Shrugs. Pick a weight that would normally allow you to knock out 15 reps with. Now, using a timer app on your phone, perform as many reps as possible during a 5 minute window. Rest only briefly when needed.