What is your strength training schedule?

dolliesdaughter

Upper body one day then lower body the next?
One body part per day?
Multiple body parts per day?

How is is working for you?

jenhoule

Here's an example of what I do in a week:

Mon: chest + shoulders + triceps
Tues: legs + abs
Wed: back + biceps + HIIT
Thurs: chest + shoulders + triceps
Fri: legs + abs
Sat & Sun: active rest (typically long hikes with my dogs)

On Monday I'll start where I left off:

Mon: back + biceps + HIIT
Tues: chest + shoulders + triceps
Wed: legs + abs
Thurs: back + biceps + HIIT
Fri: chest + shoulders + triceps

This has been working really well for me. Each workout is approx. 1 hour long. For me, the rest in between muscle groups in sufficient.

IsaackGMOON

I do a program called Stronglifts 5x5 (it's quite popular on MFP for beginner lifters).

It basically has two workouts, workout A and B. The program mainly contains compound lifts in which you will go heavy (5 sets of 5 reps, hence "5x5").

Workout A:

• Squat
• Bench press
• Barbell row

Workout B:

• Squat
• Overhead press
• Deadlift (1x5)

So you do the workout on one day, then take a rest day, and then on the next day you do the next workout. So if you did workout A on Monday, you take a rest day on Tuesday and then do workout B on wednesday.

I haven't been doing the program for a particularly long time, but my lifts have gone up and hence my strength.

Holly_Roman_Empire

I follow a proven program to avoid questions like this. I did Stronglifts 5x5 for a while and then switched to Wendler 5/3/1.

jemhh

I do an upper/lower split 4 days a week.

BradW99

Three day split. Chest/Legs/Shoulders/Back. Results are proven.

dolliesdaughter

Thanks. I am currently doing Upper, Lower, Rest, Upper Lower, Rest, Rest. I also run 3x per week.

cwolfman13

dolliesdaughter wrote: »

Upper body one day then lower body the next?
One body part per day?
Multiple body parts per day?

How is is working for you?

I do a 3x weekly push/pull split. I do legs every workout and upper body every workout...I just split everything up into push/pull.

I had the most benefits as a beginner a few years ago doing a 3x weekly full body program.

traditional splits are usually 4 or 5x weekly and that's just way more time than I'm willing to dedicate to the weight room. I have a wife and kids...and a bike that needs riding.

Whatever you do, I would recommend picking up an actual program...follow an actual program...you do not have the requisite knowledge to do your own thing.

dcresider

SL is also the program I use because it so simple. You do it 3x a week (M, W, F for me) and a rest day in between. I've been on the program for about 11 weeks and have progressively gotten stronger and finally showing some slight definition. With proper diet, I'm sure I'd see more. The good thing is that I haven't gotten bored with this program yet so I'll keep going as far as I can. I do miss my cardio and try to incorporate some 3/4 mile runs on Tuesday and Thursday.

IsaackGMOON wrote: »

I do a program called Stronglifts 5x5 (it's quite popular on MFP for beginner lifters).

It basically has two workouts, workout A and B. The program mainly contains compound lifts in which you will go heavy (5 sets of 5 reps, hence "5x5").

Workout A:

• Squat
• Bench press
• Barbell row

Workout B:

• Squat
• Overhead press
• Deadlift (1x5)

So you do the workout on one day, then take a rest day, and then on the next day you do the next workout. So if you did workout A on Monday, you take a rest day on Tuesday and then do workout B on wednesday.

I haven't been doing the program for a particularly long time, but my lifts have gone up and hence my strength.

tiffanyaiv

I really like classes so I do a body pump class at my gym three days a week

Ozzzzzzzzzz

I do a 4 day split

Current Workout:

30 minutes minimum Cardio everyday

Day 1
Bench Press 4 Sets
Incline Dumbbell Bench Press 4 Sets
Pec Dec 4 Sets
Military Press 3 Sets
Dumbbell Lateral Raise 3 Sets
Bent Over Dumbbell Reverse Flyes 3 Sets

Day 2
Abs/Core

Day 3
Wide Grip Lat Pull Down 4 Sets
Seated Cable Row 4 Sets
One Arm Dumbbell Row 3 Sets
Cable Shrugs 3 Sets

Day 4
Abs/core

Day 5
Squat 5 Sets
Stiff Leg Deadlift 3 Sets
Leg Curl 3 Sets
Leg Extensions 3 Sets

*Day 6
Close Grip Bench Press 3 Sets
Tricep Dips 3 Sets
Two Arm Dumbbell Extension 3
Rope Tricep Extension (Dropset) 1 Max reps - 3 drops
EZ Bar Preacher Curl 3 Sets
Concentration Curl 3 Sets
Cable Curls (Drop Set) 1 Max reps - 3 drops

malibu927

SL5x5 Wednesday/Friday/Sunday

SlimPossible8

I also do strong lifts or the 5x5 app. I love it because it tracks your rest times, weights, and sets. You don't have to plan anything it's all done for you even tells you what to increase for next workout. I know quite a few people who have done it and made great progress. It's great for starting out. Lots of combo exercises and squats every workout. Also has vids of the exercises if you're unsure how to do them. I just started mine this week and I love it so far.

Add me if you want I'm majorly lacking motivating/motivated and active mfp users.

rushbabe0214

I do a 5 day split routine:

Mon: chest, abs, 20 minute HIIT on treadmill
Tue: back
Wed: shoulders, 20 minute HIIT on treadmill
Thur: legs and booty
Fri: arms, 20 minute HIIT on treadmill
Saturday and Sunday: active rest days so usually a 90 minute trail walk

arditarose

4 Day upper/lower
Monday: Lower Power-squat, dead lift, accessories
Tuesday: Upper Power-Bench, OHP, accessories
Thursday: Lower Hypertrophy-Front squats, etc.
Friday: Upper Hypertrophy

erockem

Ice Cream Fitness

M-W-F

dwhamilton89

monday: chest, tris
tuesday: back, bis
wednesday: ,shoulders, weighted core
thursday: legs,heavy/compound lifts (sguats,deadlifts,power cleans. etc.)
friday: rest
saturday: hiit complete body
sunday: rest

i do core everyday as well.