Lifting - Workout schedule?!

branlovesu

So I'm going to the gym four days a week, Monday-Thursday, then *usually* do a bootcamp class on Saturdays. I was working with a trainer twice a week, but that's expensive, so I'm trying to come up with a plan on my own. So to those of you who lift - do you just focus on upper body vs. lower body? Or do you break it down into smaller sections? (bis, tris, legs, shoulders, back, chest, etc) Keep in mind please I haven't done serious lifting in awhile. I also have about 30 pounds to lose total, so I still plan on doing some cardio/fasting cardio to help with fat loss.

Thanks!

jemhh

Do an established weightlifting program, which tells you the schedule. A few to choose from:

-Stronglifts 5x5 (5 rep range)
-Starting Strength (5 rep range)
-New Rules of Lifting for Women (8-15 rep range)
-Strong Curves (8-12 and more rep range)
-All Pro's Simple Beginner Plan (8-12 reps)

You'll lift a bit heavier with the first two rather than the others but you be doing fewer reps. All are good programs. Just look them over (google for details), pick one you like, and give it a try.

AllanMisner

Since you’re new, I’d do a full body, compound movement session twice a week (Monday and Thursday). Check out strong lifts. It is a 5x5 program with five exercises, five sets, five reps per set. Lift as heavy as you can with good form.

I’d complement that with some cardio or sports on Tuesday and Wednesday.

Then continue your bootcamp on Saturdays. That will give you Friday and Sunday as recovery days. You can do active recovery on those days (walking, light biking, etc.).

Enjoy!

branlovesu

Thanks guys! Looking into those programs now!

nossmf

I'm not new, and have tried a variety of lifting schedules. I started with full-body twice a week as AllanMisner suggested, and after more than five years of lifting I've circled back around to doing the same thing again, lol. It's not just a beginner thing, it works.