Schedule for people who lift

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  • JayRuby84
    JayRuby84 Posts: 557 Member
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    4 days/ week is plenty for me. I follow the PHUL lifting program.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
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    I lift 4 days a week. Sometimes i'll add in cardio afterwards.

    Sun- Upper Back and arms
    Tues- Lower body Pull
    Thurs- Lower body Push
    Friday- Chest and Abs

    I hit lower body twice because it's a weak area for me.
  • kwtilbury
    kwtilbury Posts: 1,234 Member
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    I'm currently doing a modified version of the PHUL program.

    Power cycle (heavier weight, less reps, more compound movements)
    Day 1 - Legs
    Day 2 - Chest and back
    Day 3 - Shoulders and arms
    Hypertrophy cycle (higher reps, mix of compound and isolation movements)
    Day 4 - Legs
    Day 5 - Chest and back
    Day 6 - Shoulders and arms
    Day 7 - rest
  • singingflutelady
    singingflutelady Posts: 8,736 Member
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    @kwtilbury have you checked out PHAT? It is similar to phul but 5 days
  • BillMcKay1
    BillMcKay1 Posts: 315 Member
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    SL 5x5

    3x a week. ~45-60min per session.
  • LaMartian
    LaMartian Posts: 478 Member
    edited July 2016
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    Full body 3x week. MWF.
  • lamby284
    lamby284 Posts: 167 Member
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    Lift: Tues, Thurs, Sat. I don't have a set schedule but I rotate (basically SL 5x5): squats, benchpress, deadlift, pullups, bent over rows across those three days. Most lift days I do get my whole body though or will throw in some curls or L-sits on occasion. No idea how people lift more than 3-4 days a week; it just isn't enough time to recover if I've been lifting to max capacity/failure.
  • LiftandSkate
    LiftandSkate Posts: 148 Member
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    Full body, compound lifts, heavy weights, 3x/week, followed by cardio. MWF. I skate or bike T and/or TH and Sundays, giving me 1-2 days off/week.
  • kwtilbury
    kwtilbury Posts: 1,234 Member
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    singingflutelady wrote: »
    @kwtilbury have you checked out PHAT? It is similar to phul but 5 days
    I'll check it out. Thanks!
  • AndreaWatkins2015
    AndreaWatkins2015 Posts: 14 Member
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    Currently doing Beachbody's Body Beast Lean rotation:
    Day 1 Chest/Tris
    Day 2 Legs
    Day 3 Back/Bis
    Day 4 Cardio/Abs
    Day 5 Shoulders
    Day 6 rest
    Day 7 Kettlebells - not in the program but like to do a full body workout with kettlebells at least once a week
    I usually finish each workout with 15 minutes of rowing on my water rower.

  • Spitspot81
    Spitspot81 Posts: 208 Member
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    Whilst I am not new to lifting I am fairly new to going it alone and doing my own workouts (having previously done classes and p/t sessions).

    I am still playing around to see what is best for me, and am very inexperienced when it comes to what will work best. But my training currently consists of 5 x 1 hour sessions.
    2 x upper body
    2 x lower body
    1 x cv.

    I am gonna come back to this thread this eve and have a proper read to see what others are doing
  • spiritedmis
    spiritedmis Posts: 11 Member
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    I am also a beginner (again). I used to lift regularly. What I am starting is lifting Monday and Thursday (the circuit workout at planet fitness). I only get an hour for lunch so that is when I do it. Then on Tuesday and Wednesday I do the Arc Trainer for 30 min. Friday I take a Metabolic Spin class for 1/2 hour and lift for 1/2 hour. Saturday and Sunday I run 3-4 miles each day.
  • ktfranke
    ktfranke Posts: 217 Member
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    I usually try to dedicate 1 day to arms and shoulders, 1 for back and chest, 1 for butt hips and thighs, 1 for legs, 1 for chore and 1 for HIIT! I usually try to get some sort of cardio in for 15-20 minutes before or after each workout, like jump roping, running etc.

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