My Current Workout Routine on a Busy Schedule + FREE Plan!

I am finally sharing my current workout routine and workout split with you guys! I do a full-body split and weight train 4 days a week for about an hour each gym session! As a dental student, I don’t have a lot of time to spend in the gym so I make the most out of the 4 days I give myself to go! I talk about my favorite exercises, walk you through my push and pull full body days, my ab routine, and share some of my favorite workout accessories and supplements!

I am also sharing a FREE plan if anyone wants to try my workout routine! It’s great for anyone on a busy schedule and doesn’t want to be in the gym 6-7 days a week. I am not a personal trainer, so I am not selling this plan—just making it easier if you wanted to try how I work out.

Download the workout routine:

Disclaimer: I get commissions for purchases made through some links and codes included in this description.

Supplements mentioned:
Post-workout protein:

Gym gear mentioned:
Glute band:
Barbell pad:
Lifting gloves:
Ankle straps:

Facebook Group:

Chest: 29 in, 73 cm
Bust: 35 in, 89 cm
Bra size: 32 DDD (70F EU sizing)
Waist: 25.5 in, 65 cm
Hip: 38 in, 96 cm (widest part)
Thigh: 22.5 in, 57 cm
Calf: 15.5 in, 39 cm
Inseam: 30.5 in, 77.5 cm
Torso: 65 in, 165 cm (measured in a loop)
Height: 5’9”, 175cm
Weight: approx. 150 lbs / 68 kg (changes all the time tbh)

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Buffbunny: use code “KATHRYN”

Colorfulkoala: “kath10” for 10% off

Kamo Fitness: “kathryn”

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CLS Sportswear: use code “Kathrynm” (10% off)

Yvette (high support sports bras): use code “kathryn15” for 15% off

Liquid IV: click the link below or use code “KATHRYNM_FIT” for 25% off and free shipping

Shop my Amazon Storefront:

Video Equipment:
Music (Epidemic Sound):

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50 Responses

  1. All the gym gear I mentioned is now in the description! But here they are as well. My glute band I use is $15 from amazon and lasted me years!

    Glute band:
    Barbell pad:
    Lifting gloves:
    Ankle straps:

  2. This was just the video I needed for motivation/inspiration!!! Thank you so much Kat you’re the best ❤️🙌🏻

  3. Little Red says:

    This video is SO HELPFUL
    I also make my own routines and have a similar routine with so many of the same problems Omg. I was trying to just push through the regular squats back pain and deadlift grip issues but now I know what I can do to fix it. 😭 Thank you so much for this video! I am so glad I randomly decided to watch it. I cannot thank you enough!

  4. Liz G says:

    I love that you keep your moves simple and still have fantastic results. No need to reinvent the wheel like so many influencers do.

  5. Omg ! Thank you so much for this !

  6. You’re honesty is what making this channel special to watch ( for me ) 🙂

  7. marie o says:

    I love the green leggings with the stripes! What are they?

  8. Oh man, I love the leg day and bulgarian splits but they hurt my knees so much

  9. This is an amazing video, just uncomplicated my life, teaching me to be my own trainer! I'm glad I found you❤

  10. I am looking forward to trying the TRX bands for abs! Thanks for sharing!!

  11. Halle Knox says:

    Ugh all this info for free, unsponsored, & reminding us everything here is optional. She is a rare YouTube breed!!! I hope she knows how much viewers notice/appreciate this ❤️

  12. Sammy B says:

    You’re amazing Kathryn!!

  13. P Feliciano says:

    do you have a herniated disc? Just asking because I got one a year ago and sometimes I get that tingle down my spine.

  14. Annie Orbe says:

    im just starting to try this out in a week and im a little bit slow/confused… but should I be doing the exercises in order of how it is in this video or in order of how it is on the download?? sorry if its a silly question in advance!!

  15. hold on, dental student + youtuber + gym lover? if you live in LA, we’ll be two peas in a pod

  16. When you said you don't do cardio… I was instantly convinced we could be best friends. If I was a fitness content creator my tag line would without a doubt be "cardio is against my religion" LOL

  17. Mary Magin says:

    your hip thrust form 😍😍🙌🙌🙌

  18. Here is a 15 minute bicep workout that will give you good development. do one arm dumbbell curls while leaning towards curling action one set warmup one set of fairly heavy 8-10 reps, do hammer curl to the inside followed by hammer curl to the outside one set each, then do concentration curl sitting on bench leaning over and using your leg to do a sideways preacher curl while using your leg to push your outer tricep slightly inward to emphasis stretch on your lower bicep. this routine has improved my arms from 19 inch to 20 inch. chinups are great for bicep development also. if your arms are to wasted after this routine to do body weight chinups i sometimes mix in assisted chinups by putting my feet up on a chair as a finisher. other exercises that are good you can alternate with is heavy barbell cheat curls and sideways hammer cable curls where you put cable to shoulder height and hammer curl sideways and elbow up curling towards opposite shoulder with rope.

  19. rMeghann says:

    The lavender top you’re wearing is such a pretty color on you

  20. Neepa Pandya says:

    Why have I never thought of doing this kind of full body split before?! Genius. Definitely going to do this next week! Thanks so much for this video it was super helpful 🙂

  21. Antonella says:

    FINALLY someone that hates training biceps too

  22. Amy Meeuwse says:

    Thank you so much for the free workouts! I follow you and watch all your videos. I’ve always wondered what you do for abs so I’m super excited to incorporate this into my daily workouts. You are the best!

  23. Makeup Lyfe says:

    As someone who works full time and goes to school this is super helpful! Please do a what you eat in a week video!

  24. Thanks for your sharing your workout routine! Very practical and makes so much sense to me! I'm currently doing an upper/lower 4-day split, but I'll probably try your split at some point as well!

  25. Brande Brown says:

    Such a great video !! Started it this week ! 😁
    Pleaseeee do a most recent what you eat in a day video ! Keep up all the hard work and great videos !

  26. The editing on this is 🔥also love your make up💕 I love your outlook on working out “i don’t do that because it’s boring” 😂

  27. Caro Plus says:

    So well explained, so detailed, so appreciated! Love your content Kathryn!

  28. Emma J. says:

    You have quickly become my favorite Youtuber, hands down 👏🏻🙌🏻 Seriously appreciate how authentic you are and how much effort you put into the content you post! Also an A+ cat mom 🤷🏻‍♀️🐱

  29. Katey Lawson says:

    Do you have a good dupe for the Colombia crop top from paragon!?❤️ thank you!!!

  30. How long have you had that atoms mask? The website says you can hand-wash it up to 50 times, but I would like to use it more times than that. Have you had to repurchase them after 50 or so many times? I hope that makes sense

  31. gino b says:

    You are spectacular I love your vids about your life at duke too love to see more thankyou

  32. yahzea says:

    I’m going back to my full body days. Targeting a specific muscle group per day bores me.

  33. Nicole Ford says:

    Wow, we’re like identical from a doctoral program to summo deadlifts over the traditional ones. I also don’t eat before I work out too so thank you for validating my routine lol. I hope you make more of these videos balancing fitness and school (as your schedule permits). So helpful and affirming.

  34. Niki Wegner says:

    Love this video! Can I ask what leggings you're wearing while doing leg press? I LOVE the colour!

  35. Astrid Jones says:

    "Because biceps are boring" hahaha. Im currently on a plan for 6 more weeks but I really like your workout split idea. Can't wait to try !

  36. Hi! What top or bra are you wearing….love the purple color.

  37. KG says:

    Gosh I would kill for our gyms to be open.. California hates us

  38. msadams224 says:

    Thanks for this Kathryn! Been getting bored with my full body routine and I think this will be perfect to mix it up!

  39. Lauren Stair says:

    Love this! Question, how on hip thrusts does the bench not tip or move for you? I always have this problem and it freaks me out so I don’t do them as often

  40. sherriec25 says:

    Just to vouch for this, my workout plan was created by my personal trainer and it is almost exactly the same. Four training days per week, alternating full body push/pull. The only difference is my strength portion consists of two circuits, three exercises each, entire circuit performed three times.

  41. Your makeup looks so pretty in this video, even though you look great without it! Love following you, you always have such realistic and relatable content. I am a nursing student so I can understand not having time for 6x a week in the gym!

  42. Summer K. says:

    Would you even do an informative video like this about what you eat like in a week and how you change it up on rest days?? I love this video btw so helpful 🙂

  43. I love this so much, especially your emphasis on sustainability. In the time of whack New Years resolutions and 75 hard challenge crap it’s so refreshing 🙌🏼

  44. So in love with Peach😍

  45. Finally someone who hates barbell squats as much as me 🤣❤️ really enjoyed this video!!

  46. Honiroze says:

    Wow I can’t believe you don’t like squats this is the first I hear of this considering your always squat testing legging for us but do what you love I used to hate hip thrust I don’t mind them now but the set up my gym is just a lot like finding the space getting a bar find a pair of locks for the bar and carrying the weight back and forth and the fact that I’m always short on time but I do love going heavy on them 💪

  47. Alyssa S says:

    Wow I just downloaded that app and I’m so excited to try it !

  48. A O says:

    Thank you!! You look great!! You are the best version of yourself!!

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