Pick Your Split. Pick Your Spot. Go.

Every workout comes two ways — an On the Road version you can do with bands and bodyweight next to the truck, and a full Gym version for when you're home or at a fitness center.

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Drink your water — 1 gallon a day. Dehydration is the driver's silent enemy: it feels like fatigue and hunger, spikes your blood pressure, and wrecks your focus on the road. Keep a gallon jug in the cab where you can see it and sip all day. Water first, always.

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Get your steps — aim for 7,000–10,000 a day. Every fuel stop, weigh station, and delivery is a chance to walk. Lap the lot, take the long way, park farther out. Steps are the easiest, most powerful thing you can do for your heart, your back, and your waistline. Move every chance you get.

On the road, what do you have?

Push strength and a fuller chest. Control the negative, feel the stretch, squeeze at the top.

On the Road — Chest

⏱ 15–20 min🎒 Bodyweight + a resistance band (loop it around your back).

Exercise	Sets	Reps
	4	12–20
	3	To 2 reps shy of failure
	3	15–20
	2	20–30 sec
	3	10–15
	3	10-15
	3	12-15
	3	12-15

Finisher: Burnout: max clean push-ups, rest 30 sec, repeat twice.

Gym — Chest Hypertrophy

⏱ 35–45 min🎒 Dumbbells, cables, bench.

Exercise	Sets	Reps
	4	8–12
	3	10–12
	3	12–15
	2	To failure
	3	15 / 12 / 10
	3	To failure

Finisher: Optional drop set on cable fly: 3 weight drops, no rest.

The antidote to hours behind the wheel. Builds width, thickness, and bulletproofs your posture.

On the Road — Back

⏱ 15–20 min🎒 Resistance band (anchor it in a door or around a mirror arm).

Exercise	Sets	Reps
	4	15–20
	3	15
	3	12–15 each
	3	10–15
	3	20
	4	10–12 each
	3	15
	3	8-10 each
	3	20-30 sec
	4	12-15

Finisher: Superman holds: 3 × 20–30 sec on the sleeper bunk floor.

Gym — Back Hypertrophy

⏱ 40–50 min🎒 Pull-up bar, cables, rows.

Exercise	Sets	Reps
	4	8–12
	4	10–12
	3	10–12 each
	3	12–15
	3	15–20
	3	12–15
	3	To failure

Finisher: Dead hang from the bar, 2 × max time. Decompresses the spine.

Round, capped delts make you look built even in a t-shirt. Also keeps shoulders healthy for loading/strapping.

On the Road — Shoulders

⏱ 12–18 min🎒 Resistance band + optional two water jugs.

Exercise	Sets	Reps
	4	12–15
	4	15–20
	3	8–15
	3	20
	4	8–12
	4	12–20
	3	12-15
	3	10-12
	3	12-15
	3	20-40 sec
	3	To failure

Finisher: Side-delt raise burnout — band, light dumbbells, or no weight at all. Strict reps to failure.

Gym — Shoulder Hypertrophy

⏱ 35–45 min🎒 Dumbbells, cables, machine press.

Exercise	Sets	Reps
	4	8–12
	4	12–20
	3	12–15 each
	3	15–20
	3	12–15
	3	15 / 12 / 10
	3	To failure

Finisher: Lateral raise triple drop set to finish the delts off.

Biceps and triceps — the show muscles. Triceps are 2/3 of your arm, so hit both.

On the Road — Arms

⏱ 15–20 min🎒 Resistance band + the trailer bumper/step for dips.

Exercise	Sets	Reps
	4	15–20
	4	10–15
	3	15
	3	15
	2	To failure
	4	10–12
	3	10–12
	3	12
	3	12-15
	3	15-20
	3	12-15
	3	10-15

Finisher: 21s on curls (band or dumbbells): 7 bottom-half, 7 top-half, 7 full. Bodyweight-only? Diamond push-ups to failure.

Gym — Arm Hypertrophy

⏱ 35–45 min🎒 Dumbbells, cables, EZ bar.

Exercise	Sets	Reps
	4	8–12
	4	10–15
	3	10–12
	3	12–15
	3	12
	3	10–12
	3	To failure

Finisher: Superset curls + pushdowns, 2 rounds to failure for the pump.

The most neglected and most important. Strong legs = better circulation, energy, and back health on long hauls.

On the Road — Legs

⏱ 18–25 min🎒 Bodyweight + band. All doable next to the truck.

Exercise	Sets	Reps
	4	20–30
	3	12–15
	3	10–12 each
	3	12–15
	4	20–25
	4	12–15
	3	12–15
	4	10-12
	3	12 each
	3	30-40 steps
	3	12 each
	3	10-12
	3	15-20 each

Finisher: Wall sit: 3 × 45–60 sec. Legs will be shaking.

Gym — Leg Hypertrophy

⏱ 45–55 min🎒 Squat rack, leg press, machines.

Exercise	Sets	Reps
	4	10–15
	4	8–12
	3	12 each
	3	12–15
	3	12–15
	4	15–20
	3	15 / 12 / 10
	3	To failure

Finisher: Leg press drop set, or 100 total bodyweight-squat reps to close.

A strong core protects your lower back on every haul and every strap you throw. Abs are built in the kitchen too.

On the Road — Abs & Core

⏱ 10–15 min🎒 Bodyweight. Do it on the bunk or a mat next to the cab.

Exercise	Sets	Reps
	3	30–60 sec
	3	10 each side
	3	20 total
	3	12–15
	2	20–30 sec each
	3	15
	3	15
	3	20 total

Finisher: Hollow-body hold: 3 × 20 sec.

Gym — Abs & Core

⏱ 15–20 min🎒 Cable, hanging bar, ab wheel.

Exercise	Sets	Reps
	4	12–15
	3	10–15
	3	8–12 / 45 sec
	3	12–15 each

Finisher: Plank to failure to close it out.

Heart health is the #1 killer of drivers. 20–30 minutes most days changes everything — energy, sleep, blood pressure, waistline.

On the Road — Cardio

⏱ 20–30 min🎒 Just you and a pair of shoes. Do it at the truck stop.

Exercise	Sets	Reps
	1	15–30 min
	4	30–45 sec
	4	30 sec
	4	10–15
	1	5 min

Finisher: Optional: 6–8 rounds of 20 sec hard / 40 sec easy (intervals torch calories).

Gym — Cardio & Conditioning

⏱ 20–35 min🎒 Treadmill, bike, rower, or stair climber.

Exercise	Sets	Reps
	1	20–30 min
	8–10	30 sec hard / 60 sec easy
	1	15–20 min

Finisher: 5-minute easy cool-down + full-body stretch.

Hours in the seat lock up your hips, low back, and shoulders. Five minutes of this keeps you loose, mobile, and out of pain. Do it every fuel stop.

On the Road — Stretch & Loosen Up

⏱ 8–12 min🎒 Just you. Do it standing next to the cab or leaning on the trailer.

Exercise	Sets	Reps
	2	30 sec each
	2	30 sec each
	2	30 sec
	2	30 sec each
	2	20 sec each
	1	10 slow

Finisher: Big overhead reach + side bend, 3 breaths each side. Reset and roll out.

Gym — Mobility & Foam Roll

⏱ 12–15 min🎒 Foam roller + open floor.

Exercise	Sets	Reps
	1	30–45 sec each
	2	45 sec each
	2	30 sec each
	2	8 reps each
	2	30–45 sec

Finisher: Dead hang from the pull-up bar, 2 × 20–30 sec, to decompress the whole spine.

Low back, neck, and knee pain are the drivers' curse — mostly from sitting, not from being broken. These target the real cause. Move gently; sharp pain means stop and see a pro.

On the Road — Ease the Aches

⏱ 8–12 min🎒 Bodyweight. Bunk floor or standing by the truck.

Exercise	Sets	Reps
	2	10 slow
	3	12–15
	2	30 sec each
	3	10
	2	10
	2	20

Finisher: Slow walk for 5 minutes. Motion is lotion — gentle movement beats sitting still.

Gym — Fix the Root Cause

⏱ 15–20 min🎒 Bands, mat, light machines.

Exercise	Sets	Reps
	3	8 each side
	3	12–15
	3	15
	2	20–30 sec
	3	15

Finisher: Foam-roll the tight spots and finish with 5 minutes of easy walking.

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The Secret to Real Growth: Progressive Overload

Here's the one rule that separates guys who actually change from guys who spin their wheels: every week, do a little more. Add a rep, add a little weight, or do one more set than last time. Your muscles grow by being broken down and rebuilt bigger and stronger — but only when you give them a reason to. If you lift the same weight for the same reps forever, your body has no reason to change.

The move: keep it simple — beat last week by something. One more rep. Five more pounds. A cleaner, slower rep. Write it down so you know what to beat. Constantly challenge yourself and the growth takes care of itself.

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Best $40 You'll Spend: A Pair of Dumbbells in the Truck

Bands and bodyweight will get you far — but a single pair of 20 lb dumbbells in the cab unlocks a whole new level. Presses, rows, curls, shoulder work, lunges, Romanian deadlifts, carries — you can hit every muscle group with real, scalable resistance right beside the truck. They store under the bunk, never need Wi-Fi or a gym membership, and progressive overload is as easy as slowing the rep down or adding a set.

Once 20s feel easy, grab a pair of 30s or 35s. Use the Dumbbells filter above to see the dumbbell moves for each body part.

A Gym Membership Is a Driver's Best-Kept Secret

A national gym membership is one of the smartest, cheapest tools an OTR driver can carry — often $10–$40 a month for way more than just a workout.

Any Location, Anywhere You Run

Chains like Planet Fitness, Anytime Fitness, LA Fitness, Crunch, and Gold's Gym let you use your membership at any location nationwide. Wherever your route takes you, there's a gym waiting. Anytime Fitness is 24/7 — perfect for odd-hour schedules.

Room to Park the Truck

Most of these gyms sit in big commercial lots or near shopping centers with space to get a truck in and out. Plan a stop, knock out a workout, and roll — a productive way to burn a break or reset the clock.

A Hot Shower + Locker Room

This one's underrated. For the price of one truck-stop shower, a monthly membership gets you unlimited hot showers, clean locker rooms, and sometimes a sauna or hot tub. Show up rested and clean without hunting for a shower credit.

And Obviously — a Real Workout

Full racks of dumbbells, machines, cardio, and space to move. Use the In the Gym workouts above and pick your level. It beats the truck-side routine when you've got access — and it gets you out of the cab and moving.

Sauna & Recovery

Lots of these gyms — LA Fitness, Crunch, and many Planet Fitness "Black Card" locations — have a sauna, steam room, or hot tub. After days of sitting, 15 minutes in the sauna loosens tight muscles, helps you unwind, and is one of the best ways to reset before you climb back in the cab.

Do the Math — It Pays for Itself

Truck-stop showers run about $12–$15 each. If you're showering even once every other day, that's roughly $180–$225 a month. A gym membership is often $10–$40 a month — with unlimited showers, a locker room, sauna, and a full gym included. For a lot of drivers, the membership is flat-out cheaper than paying for showers.

COSO isn't affiliated with these gyms — just pointing you to tools that make staying healthy on the road realistic. Check each chain's plan for nationwide/"all-club" access.

What to Eat — Meal Planner

Pick On the Road or At Home, then the meal. Real options with protein, calories, and simple hand-size targets — no weighing, no guessing.

Breakfast — Truck Stop / Gas Station

🎯 A palm of protein + a piece of fruit + water first.

Food	Protein	Cals
Greek yogurt cup (plain/low-sugar)	15–17g	120
2 hard-boiled eggs (grab-n-go)	12g	140
Protein shake / RTD (Fairlife, Premier)	30g	160
Banana or apple	1g	100
Beef stick + string cheese	13g	160
Oatmeal cup (add a scoop of protein)	5–25g	150–280

Breakfast — Real Fuel

🎯 Two palms of protein + a cupped hand of carbs + fruit.

Food	Protein	Cals
3–4 whole eggs (or eggs + whites) scrambled	24–30g	300
Overnight oats + protein powder + berries	30g	400
Greek yogurt bowl + granola + fruit	25g	350
Turkey/chicken sausage + toast + fruit	28g	420
Protein pancakes	30g	400

Lunch — On the Move

🎯 A palm (or two) of protein + a fist of veggies. Skip the fries.

Food	Protein	Cals
Grilled chicken sandwich (skip mayo)	30g	400
Tuna or chicken pouch + crackers	20–25g	250
Subway-style turkey/chicken, double meat, veggies	30–40g	400
Rotisserie chicken (half) from a truck-stop deli	40g+	350
Side salad + grilled protein	25g	300
Jerky (1–2 oz) + fruit in a pinch	18g	180

Lunch — Prep-Friendly

🎯 Palm of protein, fist of veggies, cupped hand of rice/potato.

Food	Protein	Cals
Chicken, rice & broccoli (classic prep)	40g	500
Lean beef + sweet potato + green beans	38g	520
Big salad + grilled chicken + olive oil	35g	450
Turkey chili + rice	35g	480
Tuna/egg salad (Greek yogurt base) + wrap	30g	400

Dinner — Keep It Lean

🎯 Palm of protein, fist of veggies, one cupped hand of carbs.

Food	Protein	Cals
Grilled chicken or sirloin + steamed veggies	40g	450
Chili (cup/bowl, lean)	20g	300
Baked potato + grilled protein + side salad	35g	500
Grilled fish sandwich (skip tartar/fries)	25g	380
Microwave rice pouch + chicken pouch + hot sauce	30g	450

Dinner — Build & Recover

🎯 Two palms of protein, two fists of veggies, one cupped carb.

Food	Protein	Cals
Grilled steak or salmon + potatoes + salad	45g	600
Baked chicken thighs + rice + roasted veggies	40g	550
Lean ground beef tacos (corn tortillas)	35g	520
Stir-fry: shrimp/chicken + veggies + rice	38g	520
Pork tenderloin + sweet potato + asparagus	40g	540

Snacks — Keep the Cab Stocked

🎯 Protein-first snacks. If it has no protein or fiber, skip it.

Food	Protein	Cals
Beef/turkey jerky (1 oz)	9–11g	80
String cheese / cheese cubes	7g	80
Protein bar (check sugar < 10g)	20g	210
Almonds (small handful)	6g	170
Deli meat roll-ups	10g	70
Apple + a slice of cheese	7g	180

Snacks — Smart Extras

🎯 Use snacks to hit protein, not to kill boredom.

Food	Protein	Cals
Cottage cheese + pineapple	24g	220
Greek yogurt + honey + nuts	20g	250
Protein shake	30g	150
Rice cakes + turkey + mustard	15g	200
Apple + 1 tbsp peanut butter	5g	200
Beef jerky + fruit	11g	180

Estimates for quick eyeballing — brands and portions vary. The goal isn't perfection, it's hitting your protein and keeping portions in check. Hand guide: palm = protein, fist = veggies, cupped hand = carbs, thumb = fats.

Eat to Perform — Nutrition for the Road

You can't out-train a bad diet. Here's how to eat well anywhere, even at 2 a.m. at a truck stop.

The One Rule That Matters Most: Protein

If you do nothing else, hit your protein. Aim for roughly 0.7–1 gram per pound of bodyweight per day. It keeps you full, protects muscle, and is the hardest macro to eat on the road — so make it the priority at every stop.

Easy road protein: beef jerky, tuna/chicken pouches, hard-boiled eggs, Greek yogurt, cottage cheese, protein shakes, rotisserie chicken, string cheese, deli meat, protein bars (check the sugar).

Winning the Truck Stop

You can eat clean anywhere if you know the moves. Build the plate around a lean protein and a vegetable, keep the sauces and fried stuff on the side.

Grab: grilled chicken, rotisserie, salads, hard-boiled eggs, fruit, jerky, nuts (a small handful), string cheese, plain Greek yogurt.
Swap: grilled instead of fried, water/black coffee instead of soda, mustard instead of mayo, side salad instead of fries.
Limit: giant fountain sodas, energy-drink stacking, candy, and the second helping of anything fried.

Prep Like a Pro (Cooler Game)

A 12V cooler or fridge in the cab is the single best investment for your health and your wallet. Prep 2–3 days at a time:

Cooked chicken/lean beef in containers, rice or potatoes, and pre-cut veggies.
Overnight oats in jars for fast breakfasts.
Fruit, Greek yogurt, and pre-portioned nuts for snacks that aren't candy.
A gallon jug so hydration is always in sight.

Hydration & Energy

Dehydration feels exactly like fatigue and hunger. Most tired-afternoon snack cravings are really thirst.

Target at least a gallon of water a day. Keep it where you can see it.
Use caffeine strategically — a cup or two early, then taper so it doesn't wreck your sleep.
Ditch the sugar-bomb energy drinks. The crash costs you more than the boost gives.

Portions, Not Perfection

You don't need to weigh every gram. Use your hand: a palm of protein, a fist of veggies, a cupped hand of carbs, a thumb of fats per meal. Adjust up if you're dropping weight too fast, down if the belt's getting tight.

The 80/20 Mindset

Eat well 80% of the time and stop stressing the other 20%. Consistency beats perfection every single time. One bad meal never made anyone fat, just like one good meal never made anyone fit. Play the long game — you've got a lot of miles ahead.

Know Your Numbers — Heart Rate & Wearables

Your resting heart rate is one of the best free health signals you have. For most adults it lands around 60–80 bpm — as you get fitter, it drops, and a resting rate creeping up over time is an early warning worth watching. During cardio, a simple target is 180 minus your age for easy fat-burning zone-2 work.

Worth every penny: an Apple Watch or Garmin tracks your heart rate, steps, calories, and sleep automatically — so you actually see your progress instead of guessing. Garmin's battery lasts days between charges (great for the road), and both will nudge you to move and flag an abnormally high or low heart rate. What gets measured gets managed.

Drop Fat & Build Real Strength

The winning formula for a driver isn't complicated: hit your protein, stay in a small calorie deficit, lift a few times a week, and walk every day. Muscle is your metabolism's engine — the more you keep, the more you burn just sitting in the seat.

Protein at every meal keeps you full and protects muscle while you lean out.
Lift heavy-ish, 2–4× a week (even the truck/band workouts here) to build and hold strength as you age.
Walk after meals — even 10 minutes blunts blood-sugar spikes and adds up to real fat loss.
Cut the liquid calories — soda, sweet tea, and energy drinks are the fastest way to undo a good day.
Sleep 7+ hours when you can. Short sleep tanks fat loss and cranks up cravings.

Men 30–60: Keep Your Testosterone Strong

Most drivers are men in their prime working years, and natural testosterone slowly declines with age — but your daily habits move that needle more than anything. The same things that build strength and drop fat also help keep your hormones healthy:

Lift and keep muscle — resistance training is one of the strongest natural levers for testosterone.
Prioritize sleep — most of your testosterone is produced while you sleep; chronic short sleep hammers it.
Manage bodyfat — excess belly fat converts testosterone to estrogen. Leaning out helps.
Don't fear healthy fats — eggs, olive oil, nuts, and fatty fish give your body the raw materials it needs.
Get sunlight & enough vitamin D, zinc, and magnesium — common shortfalls for guys on the road.
Go easy on alcohol and chronic stress — both quietly drag your levels down.

Feeling wiped out, foggy, or low-drive for weeks? That's worth a simple blood test — ask your doctor to check your levels. This is general wellness info, not medical advice.

Supplements Worth Your Money

You don't need a cabinet full of powders — food comes first. But a few basics genuinely help, and they travel easy in the truck:

Whey or protein powder — the easiest way to hit your protein on the road. One scoop = ~25g.
Creatine monohydrate (5g/day) — the most proven supplement there is for strength and muscle. Cheap, safe, take it any time.
Electrolytes — for long hot days in the cab; keeps energy and focus up when plain water isn't enough.
Caffeine — a pre-workout or black coffee before training. Use it early so it doesn't wreck your sleep.

Daily Vitamins for Life on the Road

Truck-stop diets and long hours in the cab leave a lot of guys short on a few key nutrients. A simple daily stack covers the gaps:

Vitamin D3 — most drivers are low (not enough sunlight). Supports mood, immunity, and testosterone.
Magnesium — helps sleep, muscle cramps, and recovery. Great taken at night.
Fish oil (omega-3) — heart, joints, and brain — all things this job is hard on.
A solid multivitamin — cheap insurance for the days the diet isn't perfect.
Fiber / greens — keeps digestion regular when road food doesn't.

Check with your doctor or pharmacist before adding supplements, especially if you take medication.

Stress Relief — Keep Your Cortisol in Check

Traffic, tight windows, long waits at the dock — this job piles on stress, and chronic stress keeps cortisol (your stress hormone) jacked up. High cortisol works against everything you're building: it stores belly fat, eats muscle, wrecks sleep, and drags testosterone down. Managing it is part of training.

Breathe it down — when you're frustrated, try 4 seconds in, 4 hold, 6 out for a couple minutes. It flips the nervous system out of fight-or-flight fast.
Walk it off — a 10-minute walk after a stressful call or a long wait burns the stress off better than sitting and stewing.
Lift it out — training is one of the best cortisol regulators there is. Bad day? That's a workout day.
Protect your sleep — cortisol and sleep are a two-way street; guard your wind-down like it's a delivery window.
Watch the caffeine stack — running hot on 4 energy drinks keeps cortisol pinned. Taper after mid-day.

General wellness information for COSO carriers — not medical or dietary advice. Check with your doctor before starting a new nutrition or exercise program, especially if you have any health conditions.

Strong on the road. Strong in the gym.Built for drivers who refuse to fall apart behind the wheel.

Why COSO Built This