Iron Habits in a Sugary City: My Vienna Workout Routine
Balancing full-time work, family life, and the occasional heavy deadlift isn’t easy. That’s why my Vienna workout routine needs to fit into my life instead of fighting it. Vienna loves its coffee and cake just as much as I love a solid leg day, so finding a balance between strength and indulgence is key. Healthier treats help (shoutout to Fitcake—more on that below), but ultimately, the real game-changer is smart, flexible training. With that in mind, here’s how I stay strong, consistent, and sane with a workout routine built for real life in Vienna.
The 3-Day Split That Works for Real Life and Travels
For the most part, I stick to a classic 3-day workout split. First and foremost, it’s realistic, sustainable, and still gets results—as long as you bring the intensity. I’ve got a full-time job, a family who enjoys seeing my face, and also a few hobbies I’m not willing to give up. So, why three focused sessions per week? Well, that’s basically the sweet spot. Not only does it give me enough time to work all the major muscle groups effectively, but it also allows for proper rest and recovery. Moreover, it fits neatly into a busy life without feeling overwhelming.
Then, during longer breaks (hello, summer holidays), I’ll sometimes up it to 4 or 5 sessions a week, but otherwise, three is where it’s at.
For more options on 3-day splits and guidance on picking the right one, check out this article.
From Bro Split to Smart Split
Initially, I started out with the classic “bro split”:
- Day 1: Chest, shoulders, triceps
- Day 2: Back, biceps
- Day 3: Legs and abs
At first, this routine worked pretty well, but over time, the rigid structure became tricky to maintain—especially on weeks when only two workouts fit in or when a bonus session popped up unexpectedly. Because of this, I switched to a more flexible approach: an upper/lower body split with alternating A and B workouts.
With this setup, each major muscle group gets worked three times every two weeks, which means more frequency, greater gains, and less stress overall.
Here’s what my bi-weekly schedule usually looks like:
Week 1
- Mon: Rest
- Tue: Lower Body A
- Wed: Rest
- Thu: Rest
- Fri: Upper Body A
- Sat: Rest
- Sun: Lower Body B
Week 2
- Mon: Rest
- Tue: Upper Body B
- Wed: Rest
- Thu: Rest
- Fri: Lower Body A
- Sat: Rest
- Sun: Upper Body A
Week 3
- Mon: Rest
- Tue: Lower Body B
- Wed: Rest
- Thu: Rest
- Fri: Upper Body B
- Sat: Rest
- Sun: Lower Body A
Week 4
- Mon: Rest
- Tue: Upper Body A
- Wed: Rest
- Thu: Rest
- Fri: Lower Body B
- Sat: Rest
- Sun: Upper Body B
As you can see, it’s predictable, adaptable, and lets me keep progressing even when life gets hectic.
The Vienna Workout Routine
Alright, now let’s break down what I’m doing—and which muscle groups each move hits. Whenever I’m unsure about form, I usually check out PureGym’s advice to make sure I’m doing it right.
Lower Body Workouts
Lower Body Workout A
- Barbell Squats – Quads, glutes, core
- Deadlifts – Hamstrings, glutes, lower back
- Leg Press – Quads, glutes
- Leg Extension – Quads
- Back Extension – Lower back, glutes
- Calf Raises – Calves
Lower Body Workout B
- Barbell Squats – Quads, glutes, core
- Bulgarian Split Squats – Quads, glutes, balance
- Romanian Deadlifts – Hamstrings, glutes
- Seated Leg Curls – Hamstrings
- Hip Thrust – Glutes
- Calf Raises – Calves
Rep Range: For most movements, I aim for 3–4 sets of 8–12 reps. When focusing on heavier lifts, such as squats or deadlifts, the rep count may drop to around 6 to target strength development.
Upper Body Workouts
Upper Body Workout A
- Chest Press – Chest, triceps
- Lat Pulldown – Back, biceps
- Shoulder Press – Shoulders, triceps
- Seated Cable Row – Back, rear delts
- Dumbbell Biceps Curl – Biceps
- Triceps Cable Extension– Triceps
- Abs – I follow a video workout by Thenx.
Upper Body Workout B
- Incline Chest Press – Upper chest, triceps
- Fixed Pulldown – Lats, biceps
- Lateral Raise – Side delts
- Reverse Pec Deck – Rear delts, upper back
- Cable Biceps Curl – Biceps
- Overhead Triceps Extension – Triceps
- Abs – here I follow a video workout by
TRAIN WITH GAINSBYBRAINS
Rep Range: Most exercises fall within the 8–12 rep range to build both strength and endurance. However, for isolation movements like lateral raises or curls, I sometimes push up to 15 reps to really engage the muscles and feel the burn.
Why my Vienna Workout Routine Works
First off, this split is efficient, adaptable, and science-backed. By training each muscle group 3 times every 2 weeks, I get a good mix of volume and recovery. The A/B variation also keeps things fresh and helps avoid plateaus.
Best of all? It fits into my life. I can shuffle the days around if needed, and I don’t have to overhaul my week if I miss a session—just pick up where I left off.
Also, if I find myself with extra time (or a particularly stressful week), I try to sneak in at least 30 minutes of low-intensity cardio—usually jogging or a brisk walk. It helps clear my head and makes up for that extra slice of Red Velvet from Fitcake.
Speaking of Fitcake, their treats are proof that dessert doesn’t have to come with a side of guilt. Their cakes are high in protein, low in sugar, and often gluten-free, made with smart swaps like almond flour, natural sweeteners, and Greek yogurt instead of heavy cream or refined sugar. The result? Cakes that satisfy your sweet tooth but also support your fitness goals. It’s my go-to when I want something indulgent without derailing my routine.
Final Thoughts
All in all, this routine keeps me strong, motivated, and sane. It’s not about hitting the gym every single day—it’s about making those sessions count. If you’re balancing a busy life in Vienna, or even just traveling here and trying to stay consistent, I highly recommend trying out a 3-day upper/lower split. Flexibility, consistency, and some good tunes in your headphones—that’s the real workout formula.
