Regarding hotels, since it’s something I often encounter there can be several solutions.
First most decent hotels do provide with some free-weights (normally dumbbells up to 40-50lbs, a short barbell and some plates). While rarely will you have enough weights to go heavy on deadlifts and squats, normally you can do the following exercises:
DB clean and press
DB lunges/split squats
1-arm DB snatch
Bent over DB row
DB Arnold press
Most biceps exercises
Lying DB triceps extensions
Renegade rows (look it up, somewhat complex to explain)
Man-maker (also look it up)
DB lateral and front raise
WITH A BARBELL
Hang power clean (you can’t drop the bar and the bar doesn’t spin super well but it will work)
Hang power clean + press
Hang power clean + front squat
Hang power clean + lunges
Bent over barbell row
Bear complex (hang power clean, front squat, press overhead, back squat, press overhead behind the neck)
WITH A BARBELL MODIFIED
*It is possible that there is not enough weight for some big movements to be challenging, you can still use them but make the reps harder by doing the eccentric slowly (5 seconds) or including pauses/holds during the execution of the movement).
And most decent hotel gyms do have some machine (chest press, shoulder press, lat pulldown) which can also be added to the training. So really you can easily design a decent workout in an hotel.
You could do yoiur workouts like this:
- Strength like/Olympic lift
- 2-3 muscle building exercises
- metabolic circuit of bodyweight and lifting exercises… for example:
15 DB thrusters + 10 push ups + 30 air squats + 10 renegade row
As for the next 3 weeks I would suggest reducing the volume but doing a bit more heavy lifting. Yiu could do the “Look like a bodybuilder, perform like an athlete” for 3-4 weeks, It’s much less demanding and will allow you to recover.