Lifting 3 days a week reddit. I just started following first day of When working out 3 times a week what is the best number of exercises per each day? 6? 8? 10? I normally do between 6 and 8. 2 days a week im scared your not gonna see hardly any. If you’re only lifting 3 days, a full body program will give you a better shot at building proficiency and maintaining enough volume in each lift. Two full body days, and if you’re trying to figure out where to put them I’d recommend a speed/power day the day before a workout, and a strength type day somewhere else in the week on an easier running day. I've been looking over full-body programs, but most seem to be geared towards beginners. Thanks for the comments thus far. For a 3 day schedule you can something like a push, pull, legs, or you can do 3 whole body workouts. Due to work commitments, I only have 3 days a week back to back (Fri, Sat and Sun) to hit the gym. Splitting up a routine when you only workout 3 days a week means you work each body part once a week maybe twice if you're lucky. And I try to always lift on the same days as my harder workouts or long runs, that way I can keep my easy running days truly easy. If you are training, key is hitting the failure point for max gains and if you are working on fitness only push as close to max heart rate to get most out of your time. In the last 3 months I’ve been doing 5/3/1 BBB 4 days a week and running Friday Saturday Sunday and Wednesday, 3 or 4 miles a session. I'm a beginner. Shoulders are rarely trained except 3-sets of OHP on the 2nd “chest/back” workout. Plan is to become faster and stronger. The main reason for ppl is that you are 6 times a week in the Gym, it's because yer addicted to lifting and want to follow the hobby. I tried deload week and after that 2 days workout for like 2 months with perfect form and mild weight . Recommended 3 Day Full Body Workout routines? I'll only be able to go to the gym 3 days a week. I know it takes time to see physical changes, but I'm also starting from a pretty weak point and have the skinny-fat build, so I was thinking with a consistent routine I'd see at least some After 5 years any ok program will get you there BUT lifting is addictive and that split only has you doing your favorite sport 3 times a week and lifting is much more fun if you finish a workout under 20 sets and 45 min. Basically, take 90% of your 1 rep max on squat, bench, deadlift, and overhead press, use that as your “training max” (TM). Feel free to add a leg curl or bicep curl into the mix if For the vast majority of the first year, I worked out 3 days a week with a full body split every workout day, simply focusing on the big compound movements and/or a variation of them (e. At the same time, 3 days a week doing full body workouts can produce significant gains - It's personally what I do, and it leaves me another 3 days a week to focus on cardio. If I post about splits people will say "do upper lower". 2K votes, 181 comments. Running 3x a week, lifting weights 3x a week? I'm back at college and I've been running for a year or so, but started lifting weights a bit more recently. If I post something about upper/lower, it seems most comments will be saying "splits are better". I run in the morning 6 days per week, and lift in the afternoon/evening 2-3 days per week. You have 45mins 3-5 days a week. First, it’s not half and half. 3 days a week of lifting and 3 days of conditioning like sprints, hills, weighted vest walks, biking, whatever to get your heart pumping and a sweat going. I added one run day a week until it felt easy, then added another, then gradually added mileage to the runs (At this point the runs are between two and four miles depending on my energy leveled and time available). We have a 3 day program (Day 1 Shoulders and Back, Day 2 Legs and calves, Day 3 biceps, triceps, chest. I expect that will work. Another option to improve recovery is to lift 3 days but make the first and last the full body and the middle day something you don't normally do on full body days, like arms or go for a walk/run/bike ride (aka cardio). I am currently doing 3 full body workouts a week, I am considering doing 5 times a week, this would require a new workout plan. So yeah, in your case, pick a 3 day fullbody workout and stick with it Reply reply More replies afreema9 • This! 3 x wk definitely do full body, anything more you can split it up Reply reply grumpy I lift 5 days a week, and on one off day a week I usually try some fun cardio activity like pickup basketball or something like that. Hey guys, currently I'm running greyskulls LP 3 days a week fullbody. Also was on birth control the whole time. The moment I added heavy exercise (lifting once a week, BJJ three times a week), the wheels came off - my hunger levels were out of control, and I continued to feel desperate for food even after the refeed that would normally have been sufficient. With a few ab/core exercises on each of the days). A well equipped home gym for the most part (no machines). I have been doing the Montana method for over a year now and I am looking for a new 3 day powerlifting split. You’re in your 30s, have a family, responsibilities etc. If I want to lean bulk (goal would be between 160-170 pounds), would a 3 day a week schedule be enough? Trying to gain 2 pounds a month (3 absolute max), with hopefully 1 pound of that being muscle (. Tried different programs for 6 months at a time including PPL, UL, Full body, and customized. You should be able to do that in 60mins or so, but you'll have to "superset" the tri and shoulders at the end. I would include bench press/push-ups, squats, pull ups/latpulldowns, rows, and overhead press. I used to do a 6 day/week 4 day PL split based on the 5/3/1. Have been struggling with whether I should blend my two PP days a bit more for more of an Upper-Lower set up if all I can really bank on is averaging 4-ish days a week. More details: Lifting: 4-6x/week. Make sure to program specific rest days, maximize recovery by eating and sleeping properly and give yourself a good deload week every 12 week or so and you'll be Gucci. Archived post. This is my routine, I just repeat this Day 1: leg press, calf press, leg extensions, prone leg curl (or seated) Day 2: Lat pull-down, seated row, smith machine bench press, assisted pullups (or regular pull-ups), chest press Day 3: Dumbell bicep curls, shoulder press, dumbell hammer curls, and dumbell lat raises Every other workout I do the ab crunch machine and the rotary torso machine, as We would like to show you a description here but the site won’t allow us. )I prioritize running, but the lifting has helped me overall so I am definitely sticking with it. Needs tips on how to structure a program for oly weightlifting 3 times a week. We do cardio 40 mins to start (treadmill for me, elliptical for him) then the next 90 mins or so is all weight training, resistance machines, squats (on squat What's mentioned in the link - at least workoutwise - resonates with Wendlers notes about 2 or 3 days being optimal. Its obviously harder to maintain your intensity if you’re doing twice the volume in a single workout - but you can get used to it. 24 sets is seriously damping my hype feelings after a workout and so is a 1. I sometimes need 2 or 3 days of rest in between each workout (I workout with clients multiple times a day lifting 5000+ lbs in volume) so im only lifting 2-3x a week max, but staying active for around 10-25 hours a week. It is good to have a goal but don't set it as looking like someone from TV. Doing a split and working different body parts every day, or at least with 48 hours rest in between, is fine. but my routine has changed to support a pregnancy. I understand that it is beneficial to workout a muscle twice a week. If you’re progressing workout to workout - 2 workouts a week will It's all about learning how your body responds and not overtraining. In and out the gym door within an hour. I suffer from depression, and when I'm not working out my minds tends to get pretty negative, I tried to go to the gym 3 days on 1 day off so 6 days a week, plus I play hardcore pick up basketball another 5 days on average. if lifting is not your priority (which is fine), maybe drop to two days a week (which would be much more viable for full body). All these people make exercise SO complicated, just workout as much as you can/want, lift as much as you can/want, life will get in the way The 5 days a week, 150-300 minutes of cardio a week are the guidelines for optimal health benefits. Slow progress is better than no progress, and you will feel great! My “normal routine” is 3x a week because that’s what works for my schedule (30 min strength+ 30 min cardio). If I ask "are splits 3 days a week enough?" most people will say no and if I ask "do you guys train 6 days a week?" most people will say that's overkill. Start with Bench. Shoulder 6-9 sets. Which one do you think is the best for Maximum muscle development? Reddit is funny. Check out the wiki for programs May 31, 2025 · A 3 day workout split is a training plan where you exercise three times a week, focusing on different muscle groups or movement patterns each session. But I'm not sure if that screws up rest time, fasting time, etc. Juxtapose this with the earlier point about training more frequently and you begin to see the magic. Deload every 5 weeks. Lifting hardcore See full list on olympicmuscle. 3 day a week PPL? I know PPL should be done 6 days a week, to hit the muscle groups twice and maximize results. It’s designed to balance strength, muscle growth, and recovery while fitting into a hectic lifestyle. New comments cannot be posted and votes cannot be cast. On days that I'm lifting heavy or working a larger muscle group (legs, back, glutes, chest) I run post-workout. Hevy is a free weight lifting workout tracker that lets athletes log their workouts, analyze progress and be part of a community of +3M athletes. I feel like two days of lifting is too little. I've been lifting for 6 years, used to go gym like 5 or 6 times a week, doing oly lifts on my non heavy days just because I had time. Right now, I'm running 3 times a week (5 miles per run) and going to the gym to do all-around full body weight training 3 times a week (so one rest day). 22-28 sets. But if I were only able to lift 3 days a week, would PPL be a high quality choice in comparison to other programs? I very much enjoy PPL vs full body workouts. Can you do 3 somehow? Maybe at least go 2 and do like back and legs and chest at gym and get the third at home? Or do 3 full bodies with 2 strengthening ones at gym and a 3rd lighter rep one at Ppl is much better suited to a 6 day program. I have DOMS after almost every workout besides deload week. 3 isn’t enough and I struggle with 5 and 6 days a week as I find myself either picking up silly niggles or just not having the time to hit every workout. Your sets/rep schemes for each of these lifts is as follows: Hi, here is my full-body workout I've been doing for 2 years now. Get it on iOS and Android. 0. If you do you have a crappy routine/not pushing hard enough or are training for something specific and short term. Beginners to weight training are defined by how quickly they can recover from exercise. If you squat 350kg and need 10 days to recover, then training full body three times a week isn't for you. You can definitely workout 4-6 times a week I lift a full body circuit 3 days a week and run 4 days a week (most lifting days are also running days. Lifts are: Bench 190 lb, Squat 285 lb, DL 340 lb, OHP 135 lb. The problem, however, lies within the fact that I've come from doing 5+ days at the gym per week to three. Push pull legs is ideally done with a 5-6 workouts per week. Actually only 10-20 for the big muscle groups like quads, back, and chest, smaller muscles work a lot on your compound exercises so they only need 5-10 sets, you can skip isolation training if you want tho. On days that I'm not lifting as heavy (arms, shoulders) I usually run before. Any recommendations for people that are more intermediate? As the title says, I've been working out in my home gym 3 days a week very consistently for about 4 months now. you can add your favorite exercises at the end (theres plenty of lists with ideas online) but the basic program is very simple. What 3-day lifting routines do you recommend if I am also running long distance 3 days a week, with 1 rest day? Personally my body reacts best to 6 days at the gym/week just have to make sure to sleep and eat enough, though initially 2-3 days per week works well. Running or cycling maybe for some cardio, or some yoga and mobility work would be great either. Moving from lifting 3 times a week to 6 times a week - is it worth it? I realise this is a totally arbitrary question but im still interested in opinions. 3 days a week vs 6? As a complete beginner, would it be better to use a 3 day per week PPL program, and add weight every workout, or do 6 days per week, adding weight every week? So for the 6 day workout, I would be adding weight the first 3 days, but repeating the same amount of wieght the last 3 days. That's fine, I can do that simple enough. Beginner grow from very little stimulus. I love squatting 2 or 3 times a week, so I train full body, but my midweek session is always either a bit lighter or a lower intensity to help with recovery. i do go heavy split later tho but u can swap these 2-3 days splits if u stuck/plateau (Im doing easier variations currently until failure 3 sets each exercise) Anyway I wanted to ask you if I can build strength and muscle by doing this workout. You come to the gym 3 times a week. As far as programming, it's usually 531 or Strongerbyscience 2. Strength standards say that I'm "intermediate" in my lifts. Triceps 6-9 sets. I train 5-6 days a week. It depends on the workout. I've added muscle just doing full body workouts three days a week. a general beginner lifting program that im doing and really like is the GZCL program. Even 10 minutes a day can be enough depending on your goal. I worked up to this schedule, as I am a lifter who wanted to start running. I’m just wondering if 3 days a week would be enough frequency , given the 3 days will all be full body workout days , with abs being worked out 1-2x a week usually . . For example, when i stalled on stronglifts 5x5 i changed to PHUL which is 4 days a week (two days lifting, day off, two days lifting, two days off), and now PPL which is 6 days/week. Here I’m giving you a 5 days per week plan with some really good exercises to maximise hypertrophy. I've been doing a 3 day Greyskull for the past number of months, and I'm looking to change it up for a 3 day full body hypertrophy program. Is it possible to make my 2 day a week workouts more efficient? We would like to show you a description here but the site won’t allow us. Squatting 7 days a week is ultimately a bad choice. , flat bench/OHP/squat/weighted pullups on Monday, incline bench/dumbbell OHP/deadlift/bent over row on Wednesday, etc) with very little (if any) accessory I have mostly been doing the 1st option of chest/tris, back/Bis, shoulder/legs 3x a week. I'm going to start doing an upper/lower split and working out 4 days a week, like some of the other commenters have mentioned. For a while I was lifting heavy twice a week for 2 hours each, and going to Muay Thai 3 days a week (one of those days being for sparring). I have run the "advanced bodybuilding program" from Arnold's encyclopedia before, and certainly in my case, it is impossible to lift 6 days a week (3 of those days are two a days, so a total of 9 workouts per week), work full time, and keep my fiance happy. I’m doing both running and lifting but i’m looking for more results on running right now (aiming for marathon/faster 10k or half marathon). If anything those gains are gonna be sick. trueDon't underestimate the importance of recovery weeks. I do the cardio usually in the morning/at night and outside while I do the lifting in a gym in the afternoon/evening. Then on the weekend I’d typically go hiking once. Over the course of a year it's a significant difference. Different rep ranges from 4-6 to 12-15, but most often in the 8-12 range. Let's say you're there for an hour, so you work out decently hard. You workout 3-4 days a week, each day focused on a main lift of the four. LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). What full body programme are you going for that will give you muscular strength/growth and improved vo2 max? These days I'm more focused on maintaining the muscle I have, improving my cardiovascular health, and incorporating more yoga so I lift 2-3x a week now instead of 5. Just want to know what the preferred number was Thanks in advance. Some people can handle more days and others do better with fewer. com As the title says, I've been working out in my home gym 3 days a week very consistently for about 4 months now. If you do a full-body routine three times per week, that means you're training your entire body roughly 12 times per month (144 times per year). You can workout every day but work on different muscle group each day with one or two rest days between working out same muscle group, for 2X or 3X workouts per week per muscle group. 3 days a week doing a split, like chest/tris, back/bis, legs/shoulders is leaving too much time for recovery and you'll never see much real progress. For instance, it will take half of the time to do chest/back on one day if you run super sets the whole workout, instead of doing say chest, then triceps in one day and back, then biceps in the next. Hey r/Fitness! Seeking insights on Mike Mentzer's training method. I can do about 1. We would like to show you a description here but the site won’t allow us. Strictly. I have read many different theories online, once a week, twice a week, three times a week. If you squat 140kg and can recover to squat again later the same week, they are great. g. You can also do super high intensity training and work out one muscle group only once a week. I don't understand this. And yes, sometimes there IS a mental component that Day 1 - primary squat, variation bench/dead Day 2 - primary dead, variation bench Day 3 - primary bench, variation squat Assistance for me is mostly just back/shoulders on days 2/3, with just abs on day 1 since I just don't feel like doing much assistance after a SBD day. I can fit that in with my cardio as my schedule is pretty tight and Dr wants a full 45 minutes of cardio 3x a week. Oct 31, 2017 · When you lift three days a week, by definition, you’re recovering four days a week. I've been lifting recreationally for a little over a year. Push day for example; chest exercises - 10 sets minimum. Edit: for macros, I normally just aimed to hit my protein goal within my calorie limit which we just kept an approximate 100 g of protein. I do it on Monday - Wednesday - Friday (so 1 day of rest in between each workout - and on Sunday I try to do some skills workout). I started with 20 minutes of weight lifting 5 days a week before work and within a couple months I jumped up to 40 minutes and then a solid hour. Been lifting seriously again for almost a year. Chest/back, arms/calves, legs 2x a week. Beginner lifter here! I’m currently doing a three day workout consisting of: Bench press 3x8 Dumbbell tricep extension 3x8 Dumbbell lateral raises 3x10 Barbell seated shoulder press 3x8 Barbell bent over rows 3x8 Dumbbell concentration curls 3x10 I know this workout is just upper body, and that’s sort of the point! I get a lot of lower body work doing calisthenics and Kung fu during my Is it possible to make a 3 day Push, Pull, Legs routine work like a 6 day? Only have 3 days now to train and i hate fullbody because it leaves me drained and i get in a real bad mood the day after. It will just be little slower results. Is 45 minutes of lifting a day, five days a week enough to get in really good shape? It’s a workout method/program. Was a combination of weights, yoga/pilates and horrendous cardio sessions. I recently added a little bit of cardio (10-20 minutes on stationary bike) in the afternoons. I think you can get good results lifting on 3 days a week. I need a routine check. If you go twice a week you will make great gains, if you go 6 times a week you will make similar gains. It is body recomposition - losing fat and gaining muscle/strength the most effective way. I started gym almost 2 months now and recovered some muscle I lost from working out years ago, I have alot of free time now and I upped my protein intake to build more muscle, i workout 3 days a week Monday chest and triceps, Wednesday back and biceps, Friday shoulders and legs, I wanna add another day so I can build muscle more faster any workout routines suggestions, and thank you. So should I stick to the 3 days or do the 5 days? I only have time to go there twice a week, but I'm worried it isnt enough to make noticeable gains. (I do 15 or more). The daily structure suits me. I spend about 30 mins actually lifting weights per session. For that reason, I would suggest doing an upper/lower split twice a week. I'm a weight-lifter, so it's also usually high intensity although low-medium volume. Recently over the last 6 months I've only been going 3x a week and I just hit a pr on my bench and weighted chin, and a pr on my beltless squat yesterday. Is there much or any difference in doing a full body workout twice a week as opposed to splitting it into 2 half-body workouts so Lifting three times a week and walking every day are great habits to build into your lifestyle. It could be argued that a 5 day split can be optimal if there's no rest day after that fifth day and you start the split back at day 1 on the 6th day. I made more gains with fullbody workouts compared to PPL. Taking one running day off every other week (when joint pain flares up). He might not be huge but his physique isn't easy to achieve or maintain. It’s based on a 3 week cycle. What's a good 3 day per week bodybuilding routine? I have to scale down from my current Upper / Lower program to 3 days per week. I seen pretty good result also joints feeling great . You can either do full-body workouts three times a week, or do the traditional 5/3/1 workouts (1 main lift + assistance, 4 different days) 3 times a week, lengthening your cycles. I'm male, 36 years old, 5'8" and 158 lb. Assuming I'm eating 200 calories above maintenance does lifting 6 days a week have more benefits than 3 in terms of muscle-fat gain ratio? I'm… I have a very busy life so 2 days is all I can manage at the moment. If you a moderately active job 5 days a week and only workout 3 days with BOTH strength and cardio, I think you are fine. That being said if you can consistently hit the gym 3 days a week it can absolutely build muscle. It consists of 3 supersets of antagonist movements (pull-push or core-legs) repeated 3 times: Monday & Friday: Here's the meat of the post and the reason I'm asking for help; SL 5x5 recommends you workout three days a week alternating between workouts A and B for 12 weeks. 14-18 sets/muscle/per week. my favorite thing is that it has an effective way to handle stalls. He knew that I used to be quite the gym rat back in the day and wanted me to train him. Those who have tried both styles and prefer one over the other, can you discuss a bit about these questions: I lift a full body circuit 3 days a week and run 4 days a week (most lifting days are also running days. The runs actually aid in recovery 3 day lifting plan to complement 3 days of running I tried asking this on r/fitness but they directed me here. I have made great gains, and now changed the rep range to all be 5x5 on the heavy compound lifts. However if you do higher intensity activity, than it halves to 75-150. Like I go in I do 3-4 back exercises (all compound exercises, rows lat pulldowns dumbbell rows etc) 3-4 chest exercises (bench press is a must, then DB bench press, then either incline Bench press or incline dumbbell press) then deadlift/squat, then shoulders (overhead press twice a Personally, 3 days a week got me fitter but when I upped it to 5 days a week it made a huge change to my body as well as my fitness. it needs to go. Apr 22, 2006 · I wouldn't lift more than 3 days a week personaly. I am just curious, does anyone here have success stories running a 5/3/1 program 2 days a week? I can only hit the gym 3 days a week due to parental restrictions and I've been following the full body routine. Progress is going fine and I enjoy the days I do go to the gym, however, is three days a week enough to make significant progress? Apr 8, 2025 · About a year or two ago, my son expressed that he wanted to start lifting at the age of 13. While I probably wouldn't advise doing SL5X5 more than 3 times a week, you can certainly look at doing other exercise on 1 or 2 of your non-lifting days. It is giving me ideas for sure. Hi everyone I recently saw and read some do a 3 day full body workout and they’ve seen good results! Is a full body workout more ideal then split workouts or push/pull workouts? Trying to build more muscle and drop a little bit of that of fat to define those muscles! No pain, no gain. I lift 6 times a week and do cardio on 3 days, once on my off day and twice during a deadlift/bench day. If you only go 3 times a week and you happen to miss a workout it throws the whole schedule off. The goal here is to make a lot of mass gains /hypertrophy and put on good size while staying lean throughout . Basicly 3 times a week with rest day between every full body workout day and as I said above push ups ,pull ups and squats to failure (3 sets each). What’s your optimal amount of lifting days a week? Over the years I’ve tried 3, 4, 5 and 6 days programs and I think 4 is best for me. Which is better? Archived post. 3. It takes me about 1h to do it. 50-60 min 5/3/1, you'll break personal records every week in those various rep ranges which most appealing for strength training. An example workout for a 3 day week routine i use is the below. Thing is, the schedule is pretty much set for now this is due to limited time and gym access. Maybe focusing on non-aesthetic goals would be helpful for a time. Is it enough? We would like to show you a description here but the site won’t allow us. If you are consistent, yes. One rest day between each workout, ending with a double rest day. If you want to become like Tom Holland, get ready to spend much more than 30 minutes x 3 days a week. /r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk. Start slow and keep progressing over time. i think its a bit simpler than 531 maybe easier to grasp. But I also do aqua Pilates, pool intervals, gentle yoga and gentle mat Pilates on 4 days. I do a full body routine, 3 days a week, 5-6 excersizes per workout. My chest and bench press numbers really took off when I started benching after finishing my back day, which would mean I was hitting chest about 3 times a week. I'm a very skinny person and I would like to put some muscle on, especially my legs, I do gain muscle quickly, but 2 days a week just doesn't seem like enough. It's always there. Mind you this plan will 100% work as long as 2 things are strictly followed, which are: you stay consistent with your training while adding progressive overload every 3-4 weeks and you get your nutrition into check while making sure you’re If it's just for weight loss, on the treadmill trying to run 30 mins every day, started off with like 1 min max then walked the rest, took me 3 months then I started receiving compliments on my weight loss. Any amount of time in the gym is worth it. A friend and I have been hitting the gym 3 times a week since November. I've been following a 6-day PPL plan for the past 6 months but I want to get back to long distance running. I did make some good progress, but after speaking to a few other people they only seemed to train 3 or even 2 times per week. We tolerate threads made about shoes, but just barely. Just depends on how fatigued one gets after a session. I lift three days a week and run on the off days, one full rest day. You can definitely workout 4-6 times a week In my opinion a brand new beginner should be learning the compound movements and doing the same 5 or 6 exercises on every single day. The difference will be if you can maintain the intensity over the course of the workout and your rate of progression. 5 hours on the days I workout. I really enjoy the Montana method but have tried a lot of things to get through the plateau and nothings working. AFAIK, it takes 24-48 of rest/recovery time for most muscles, so it’s not ideal to work each muscle out more than 2-3 times a week anyway. The Big But Boring variation makes you train like a body builder. Hi guys. I would really like to stick with powerlifting but kind of want to add a couple body building I would recommend training each 2-3 times weekly, 10-20 sets per week. How effective is a 3-day full-body routine with exercises taken to failure compared to training 5-6 days for muscle growth? Any thoughts on the differences and whether cardio should be included on rest days? So, although I'm perfectly happy lifting only 3 times a week for now, I'm interested for educational purposes; if rest days are so important, how do people ramp up their training when they want to lift more than 3 times a week? Do they just ignore the rest day advice? Do they train one day arms, one day legs? Archived post. 3 to 4 days a week in what most recommend. Move to iso chest. I'm there 1 hour each time and when I'm there I do muscle exercises but I also run on the treadmill. Share Add a Comment Sort by 31 yr old male here. It just makes me happy. For me, personally, lifting 3 days a week as hard as I can on those 3 days I seem to get better results. this infographic Consecutive 3 day split? I've searched this sub-reddit and don't think this specific question has been asked before. Each muscle train 2x per week. 5 hours workout, so splits it is! This sub in general recommends a full body routine for 3 days a week with a minimum of a day of rest in between consecutive workouts. I workout everyday, 6 days of the week I focus on 1 or 2 select muscle groups, and work them to complete exhaustion with 4-5 exercises per muscle group. Beginner lifter here! I’m currently doing a three day workout consisting of: Bench press 3x8 Dumbbell tricep extension 3x8 Dumbbell lateral raises 3x10 Barbell seated shoulder press 3x8 Barbell bent over rows 3x8 Dumbbell concentration curls 3x10 I know this workout is just upper body, and that’s sort of the point! I get a lot of lower body work doing calisthenics and Kung fu during my Double the volume for the 3 day and that’ll roughly equal the 6 day. I started couple years ago with 6 days a week doing PPL split, then I switched to fullbody 3 days a week and lastly fullbody 2 times a week. As a beginner, I can't seem to find a good full body workout out there. The key with these programs is when you do 2 or 3 days in a row, you’re focusing on legs, back, or chest so you’re not hitting the same muscles two days in a row. The second bit means thst there's more to fitness than lifting, I lift 3 days a week but that doesn't touch cardio or conditioning, I use the resst of my gym time to work on those things which in turn makes my lifting better because I can achieve more Reply reply More repliesMore replies Ricktatorship91 • Fun Faster strength gains Habit Reply I will say if I had my druthers, I'd be doing 2-a-days: Lifting in the morning 4 days a week, and running 6 with one being a long run and another being an interval workout. The cycle was deadlift, chest, squats, back. Here's the full body workout I give to my trainees, and the workout I used to build most of my strength and mass. Let's say you have an office job where you sit for 8 hours a day and use no muscle at all. Whenever I see someone mention they go to the gym 2 or 3 times a week, there are usually responses telling them to go more. We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, Weightlifting programming, and current events in the sport of Weightlifting. 0-2 RIR. Building up to my last meet I was training 4 times a week (volume day, technique day, heavy squat and bench day, and heavy deadlift day). 28 votes, 32 comments. For me, the mobility and isometrics in the latter are the only thing that makes the lifting possible. 167 votes, 203 comments. I'm in this position right now 6 days a week is tough to be consistent with, but I love the pump I get with a PPL workout. In all fairness, consistency is what matters more. (the 7th day I do cardio, core, and weak point muscles) This style of routine has shown the best results in my experience. If it helps, i have done 6 days a week ppl, 4 days a week and 3 days a week full body workouts. For this reason, as a beginner, it is best to get as much work in as possible each week. 25 a week muscle). Anyone have a routine they recommend to help stimulate hypertrophy? Archived post. Yes, a literal WEEK where you don’t train anywhere near your regular intensity. 2-3 minutes rest. Then hit your macros to fit your goals diet wise. Any recommendations? I lift heavy, 4x/week, upper/lower splits which helps me get adequate rest. Then superset tri and shoulders. However, due to my work/school schedule I am unable to work out more then three times a week. My functional warm-up takes about 8 mins, then I stretch after weights for about 10 mins. Would it be more effective for building lean muscle to do shorter (30 minute) lifting six days a week, rotating through muscle groups each day—or longer (60 minute) lifting three days a week? I like the model of a compressed workout every day. But then I ask "so 4 day splits then?" and the most upvoted answer I am currently using the Hanley Montana method program and have hit a plateau. And this perspective of always needing to feel like you’re being pushed to the edge relentlessly, and that you’re lazy or bad for taking even a DAY off. Split it up like Monday Wednesday Friday. can be done 2 or 3 days per week. What split do we think would be good for this scenario? If you want to be efficient with your time, incorporate super sets with opposing muscles in the same workout. This is best for people who don't have the time for a 2 hour full body workout 3 times a week, but can fit in a 1 hour workout every day. Workout A Squat 3 x 5 Bench 3 x 5 I have changed to a 3-day split routine, however I have read your are supposed to do each day twice a week for 6 full days of lifting. trueNot OP but this depends on how fast you can move. yghig phel sbvpbpnp zpumct tnn ljghn ftckvw hahaqi mrbg swjs