Getting Fit With Drift0r: Gamer Fitness Week One

Being fit gamers is something that we value highly here at GameNtrain and as we mentioned in an earlier article, we are lending a hand to our YouTube gamer friend Drift0r, giving him the tools necessary to reach his fitness goals. In our previous post, Drift0r started his new lifestyle with some preliminary exercises to determine his baseline. The video which he will be publishing next, Gamer Fitness Episode 2, will feature a full workout regimen that has been created specifically for him by us here at GameNtrain.

As many of you follow Drift0r on the Tube, we figured it would be a great idea to make these awesome workouts available to you as well in case you would like to join him in his fitness journey. Weekly, for as long as Drift0r works out using our fitness plans, we will have those routines available for you here. We will be calling these workouts “Getting Fit With Drift0r: Gamer Fitness“. Be sure to keep an eye out for them weekly, and what the hell. Join in and get your fitness on.

Getting Fit With Drift0r: Gamer Fitness Week One


Body Parts


Day 1 Cardio, Upper Body, Abs
  • 10 minute jog around the neighborhood. Don’t worry about speed, just keep jogging for 10
  • 3 sets Flat bench press
  • 3 sets bent over dumbbell row (20 lbs probably)
  • 3 sets seated dumbbell shoulder press (15 lbs?)
  • 3 sets barbell curls
  • 3 sets close grip push ups
  • 3 sets of crunches on a mat or carpet on the floor


Day 2 Cardio, Lower Body, Abs
  • 10 minute jog around the neighborhood.
  • 3 sets dumbbell squats (20 lb dumbbells)
  • 3 sets dumbbell lunges (15 lb dumbbells)
  • 3 sets prisoner squats with no weight
  • 3 sets of leg lifts with legs hanging off bench


Day 3 Chest, Biceps, Triceps, Shoulders, Abs, Cardio


This workout is meant to be done for time. Set you watch and try to finish with the best time possible.

  • 40 pushups – break it down however you have to.
  • 1 set of 25 crunches
  • 40 dumbbell curls (15 lb) – break it down.
  • 1 set of 25 crunches
  • 40 weightless bench dips – break it down.
  • 1 set of 25 crunches
  • 40 front delt raises (10 lb) – break it down
  • ½ mile run (measure a ½ mile ahead of time)


Day 4 Back, Traps, Legs
  • 4 sets barbell shrugs
  • 4 sets barbell bent over row
  • 4 sets barbell squats
  • 4 sets barbell calf raises
  • 4 sets 20 lb sumo squats


Day 5 Full Body, Cardio, Abs
  • 30 wide push ups – break it down.
  • 30 dumbbell hammer curls – - break it down.
  • 30 dumbbell kick backs – break it down.
  • 30 dumbbell side delt raises – break it down.
  • 60 leg lifts with legs hanging off bench
  • 25 (each leg) single leg squats
 Tips and Guide:

When wondering what weight to use, you should try to get between 8-15 repetitions out of each of your sets. If you can not get 8 good reps, it is too heavy. If you get more than 15 reps, it is too light.

All movements should be controlled. No jerking around or straining your back.

If any of you have additional questions regarding this routine or your fitness overall, simply ask in the questions and we will be sure to answer.

To see all of the workouts that have been part of this regimen, visit this link.


the author

With a vision of combining his two favorite pastimes Eric created GameNTrain in 2010, a website with a focus on familiarizing gamers of the importance of fitness. While having a passion for gaming, he never forgets the importance of maintaining a healthy, balanced lifestyle. With over 15 years of fitness knowledge, a gaming history of 25 years, and a degree in Physical Education, Health and Personal Training, his goal is to share his knowledge and help alleviate the growing concern of less active adults and children that make video games their hobby. To make contact click here .

  • BigBiggerBro

    cool man. im starting tomorrow :)

    • Eric Hoff

      Awesome. Let us know if you need any help. Good luck!

  • Guest

    how much is a “set”?

    • Eric Hoff

      A set is between 8-15 repetitions. You will want to do each exercise 4 times with 8-15 repetitions in each time or “set”. All depends on the weight you are using. If you can not do more than 8 repetitions, the weight is too heavy. If you can do more that 15 repetitions, the weight is too light. Just a general guide.

      Sets are explained in the Tips under the workout.

  • Jay Wreh

    not to ‘hate’ or anything, but this routine isn’t that great…

    • Eric Hoff

      Jay, Jay, Jay.
      This is a week one workout for a guy who is new to exercise. If I were to give Drift0r a program that was insane he would quit after a week. Something you learn as a trainer is to build up to your clients abilities rather than to just jump in head first. Keep an eye out and you will see that each week, the routines will become more intense.

      I am not sure of your background, but if you are a trainer or fitness enthusiast yourself and you are interested in sharing any of your routines on GameNtrain, just email them to me ( I will go over them, and if I feel they are legit, I would be happy to publish them on the site sending credit your way.

      Thanks for the concern.

  • Clark Wray

    where can I find examples of the exercises? I played sports all through high school and am no stranger to working out. But I have not heard of some of these exercises.

    • Eric Hoff

      Good question. on the original copy of this workout I gave to Drift0r were images of the start and finish of each of the exercises. If you drop me an email at I will send you the original with all of the images. It will help as a guide.

      Also, YouTube the exercise names is a great way to watch quick tutorials and how to’s on exercises. … Maybe I should start making those videos. :)

      • Clark Wray

        I think you should make those videos. I tried googling and youtubing the exercise names with varying degrees of success. The issue I ran in to was that the naming convention isn’t universal.

        • Eric Hoff

          I think you have inspired me to create a new video series of “hot to” perform different exercises. But drop me that email and I’ll send you the program with the how to on it.

        • Eric Hoff

          Just created the week two routine and incorporated video links to the exercises which are not basic. Should help guide you through. The routine will post next week.

  • dkdanox

    Is there a age limit or recommended age ?

    • Eric Hoff

      You are never too young to exercise, but I recommend if you are under 13 you avoid overhead weights. Try to stick to bodyweight exercises before your teens to avoid growth plate damage. Push ups, pull ups crunches, cardio etc.

  • sniksder16

    meh, this is a ok routine but u should probably change it, if your new to lifting or weight loss go on a run or try p90x instead. maybe include a rep count. if u want to build muscle 75% intensity at sets of 10x8x6 is pretty good as well as throwing in 5x5s and 3x3s every once in a while to work on you central nervous system. also dont do as many isolations. look up STRENGTHCAMP on youtube for some AMAZING advice by a guy named elliot hulse.

    • Eric Hoff

      The routine will change weekly, gaining intensity with each routine. We want to prevent plateau along the journey. This weeks routine was simply a starter step allowing Drift0r to get used to the whole exercise scene since he is new to it. I just finished writing up his week two and it incorporates quite a bit more intensity, crossfit exercises and toughness.

      I will check out that elliot hulse though. Thanks.

  • iTzStevey

    I’m thinking of trying this as i need to put weight on, but could you tell me what foods i should eat to gain weight? or where i can set up a kind of “eating plan” ?

    • Eric Hoff

      Putting weight on has a lot to do with your metabolism, workouts and what you put in your body. Many young people have such a fast metabolism, whatever they eat is burned up so quickly that it can be difficult for them to gain weight.

      Some general weight gain suggestions: Introduce more protein into your diet. Fish, chicken, lean beef etc. Dairy products have a lot of protein as well. Avoid eating a ton of junk foods when trying to put on weight. These foods don’t put on “good” weight and can mess with your heart in the mean time. Protein shakes are good as well to drink in between meals.

      Try to eat 5-6 meals per day. 3 main meals and 2-3 high protein snack type meals in between. I am not a nutritionist, but those are some general guidelines.

      Read up on Joeys Size with Style articles: With each of his articles he provides a food tip along with a really good workout. He is a lean guy himself who is always trying to gain mass. He will have some good suggestions for you.

      Good luck!

  • Sean Jongsma

    Hi there, this seems like a nice thing to do, but I am trying to gain weight, not lose it. Is there anything you recommend me to skip or do extra, or things I should or shouldn’t eat, things like that?

    • Eric Hoff

      Good question but I pretty much answered it below in my response to iTzStevey. Read that response and if you still have any questions feel free to ask. I appreciate the kind words as well.

  • William Gadway

    hi im really interested in doing this but havent heard of a few of these, is there anyway i can toss an e-,mail and get some examples>

    • Eric Hoff

      sure thing William. An email is being sent your way as we speak with all of the images which go along with the exercises. Another good thing to do is youtube the exercise. There are many great tutorials on how to perform the movements.

  • Atze Atsma

    I am 14 years old and I have a very busy schedule and I was wondering how long should each one take? I am 6 feet tall and I’m 190ish pounds, I want to be at 170ish pounds. Also is there a diet to go along with this or can I start the “south beach diet”? I work out a 3-5 times a week and I am in track. I already have a lot of muscle I am mainly looking for fat loss. Thanks

    • Atze Atsma

      I also don’t have the resources to do many of these on a daily bases is there anything to do instead?

  • James

    I think I’ll be giving this a try! I will say you should add one thing. In some weeks, there’s only 5 days. You should specify which days to take a break or day off. I believe that is an important thing to add especially when it comes to giving the muscle time to repair.

    Also, I have an adjustable dumbbell stand(up to 50 pounds each) and an adjustable bench. Will this program allow me to do all the exercises at home with just the dumbbells and a bench?

  • Janis Svilans

    Umm…Where is week two?

    • Eric Hoff

      If you look on the right hand site of the site you will see a banner that Says Get fit with Drift0r. When you click that banner it takes you to all of the workouts and vlogs that go with this program. I will also put a ling to that library of content at the end of this post momentarily. Thanks for being interested!

  • Jack

    Whenever you say “(15lb)” do you mean 15lb per dumbell or 15lb between them?

    • Eric Hoff

      Yes, 15 lb dumbbells

      • Mellow

        Hi, I’m 13 and I want to get fit! I gave my age because I’m not sure whether this exercise routine is right for someone of my age. How should I do this, should I change the routine, and if so, how?

        • Eric Hoff

          Mellow. That is an excellent question. Even though you will most likely be 100% fine with these exercises no matter what your age, I always make a the same suggestions to younger fitness enthusiasts.

          Avoid extremely heavy weights and avoid over head exercises such as shoulder press. Instead of going super heavy, lighten it up a bit and ad a few extra reps. Instead of overhead shoulder press do some lateral dumbbell raises or handstand push ups :) .

          Always train safe and slow with a spotter when weight training.

          We are always here to lend a hand. Our contact page has an email address which goes directly to me. Feel free to be in touch anytime.

  • ManMannen

    Hi Eric

    I’ve been meaning to get back to exercising, but I simply haven’t gotten off my butt yet. I’ve got some trouble with my shoulder joints, but I know how to fix that problem once I’m back at the gym. Since there’s a lot of squats in this routine we come to my main problem however – my knees.

    I played a lot of soccer until I was about 16 and it seems my knees didn’t really like that. Both of them sort of tense up and start hurting if I sit still in the same position for too long, like on a plane or at the movies. I now the medical cause of this and as I said I’ve been going to the gym in the past, and squats always gave me trouble. Just as a test, I tried the one-legged squat a few times just now and I got a “warm feeling” in my knees and they hurt.

    I know this is an old article, but I figured I’d try and see if you would respond.

    • Eric Hoff

      Drop me an email through our contact page and I can help you out bud.