Weekly Workout Split
jamieparadis20
Posts: 129 Member
Hi guys,
I recently kind of had an epiphany and realized I was not working out in efficient ways for weight loss. I was basically only focusing on cardio and not at all on strength training. So, now I wanna redesign my weekly workout plan. Partly because I've hit a plateau and also because I just was not doing things right. I have NOO idea how to do this though so some advice would be lovely!
Here's what I was thinking so far, please correct me if anything is way off
Monday: ballet and jazz class at night
Tuesday: bicep and back (and full body with lacrosse team)
Wednesday: chest and triceps
Thursday: abs and cardio
Friday: legs and shoulders
Saturday: rest day
Sunday: some sort of fitness class, either spinning, barre, yoga, whatever I feel I need that day.
Ok so now if anybody sees any large flaws in this split let me know, and also some recommendations for the actual excercizes for each muscle group please! I stretch every single night before bed for dance so I didn't include a specific day for that and starting next week I have off season for lacrosse so Tuesday's we'll be doing full body workouts in the gym together, Wednesday stick skills, then Thursday running which I counted as cardio. Do I need more cardio based days and less strength based days? Or if I do these workouts at a high intensity with several sets and short rests will I get the calorie burning and heart pumping benefits of cardio?
Please help! I'm quite lost! Thank you!!
I recently kind of had an epiphany and realized I was not working out in efficient ways for weight loss. I was basically only focusing on cardio and not at all on strength training. So, now I wanna redesign my weekly workout plan. Partly because I've hit a plateau and also because I just was not doing things right. I have NOO idea how to do this though so some advice would be lovely!
Here's what I was thinking so far, please correct me if anything is way off
Monday: ballet and jazz class at night
Tuesday: bicep and back (and full body with lacrosse team)
Wednesday: chest and triceps
Thursday: abs and cardio
Friday: legs and shoulders
Saturday: rest day
Sunday: some sort of fitness class, either spinning, barre, yoga, whatever I feel I need that day.
Ok so now if anybody sees any large flaws in this split let me know, and also some recommendations for the actual excercizes for each muscle group please! I stretch every single night before bed for dance so I didn't include a specific day for that and starting next week I have off season for lacrosse so Tuesday's we'll be doing full body workouts in the gym together, Wednesday stick skills, then Thursday running which I counted as cardio. Do I need more cardio based days and less strength based days? Or if I do these workouts at a high intensity with several sets and short rests will I get the calorie burning and heart pumping benefits of cardio?
Please help! I'm quite lost! Thank you!!
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Replies
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i don't know if this is any help, but you seem to be mostly about strength work, so . . .
i find entry-level compound lifting programmes so much simpler than the kind of thing you set out. instead of breaking everyting up into isolated movements for specific body zones, you just do four or five basic lifts which pretty much cover the same turf as your list, over the course of a week. the process is usually lift/rest/lift/rest/lift/restrest, and the simplest one that i know is stronglifts 5x5.
just imo, it takes a few months for things to really start to take hold, so unless you actually like complexity, the simpler stuff just seems better to me. there's less chance you'll get overwhelmed or so confused by your own schedule that you don't continue that long.
about your second set of questions: i guess what you 'need' depends what your purpose is here. strength? weight loss? cardio fitness? it seems like your lacrosse training and the dancing are already a pretty full schedule, actually.0 -
Ab training for the most part is not worth doing.0
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I would drop the miscellaneous split days and repeat Tuesday's full body workout on Thursday and either Saturday or Sunday.0
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canadianlbs wrote: »i don't know if this is any help, but you seem to be mostly about strength work, so . . .
i find entry-level compound lifting programmes so much simpler than the kind of thing you set out. instead of breaking everyting up into isolated movements for specific body zones, you just do four or five basic lifts which pretty much cover the same turf as your list, over the course of a week. the process is usually lift/rest/lift/rest/lift/restrest, and the simplest one that i know is stronglifts 5x5.
just imo, it takes a few months for things to really start to take hold, so unless you actually like complexity, the simpler stuff just seems better to me. there's less chance you'll get overwhelmed or so confused by your own schedule that you don't continue that long.
about your second set of questions: i guess what you 'need' depends what your purpose is here. strength? weight loss? cardio fitness? it seems like your lacrosse training and the dancing are already a pretty full schedule, actually.
My goals are weight loss and overall muscle toning and conditioning. I don't necessarily wanna bulk up or anything but getting stronger and more taut would be nice.
Based on those goals, is mostly strength training okay? Or do I need more cardio?
So it's better to do one full body workout every other day? I don't know why but I just liked the idea of splits based on muscle group. I just feel like I'll push myself to really feel the burn if I'm focusing on one specific area.
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You aren't going to get bulky without steroids.
For a beginner it is better to build up your overall strength before focusing on small muscles. You want to build your base first.
I would suggest doing a program like strong lifts, strong curves, starting strength.0 -
singingflutelady wrote: »You aren't going to get bulky without steroids.
For a beginner it is better to build up your overall strength before focusing on small muscles. You want to build your base first.
I would suggest doing a program like strong lifts, strong curves, starting strength.
All of this (especially the bolded).0 -
I'm not a beginner and have a pretty strong muscle foundation right now. Would it make sense to do muscle group splits but each day also incorporate some full body moves?0
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trigden1991 wrote: »Ab training for the most part is not worth doing.
Why?0 -
jamieparadis20 wrote: »I'm not a beginner and have a pretty strong muscle foundation right now. Would it make sense to do muscle group splits but each day also incorporate some full body moves?
Personally, I prefer full body programs...I don't see any need to do a split unless you're actively trying to put on mass and need the kind of volume a split program would give you...or you just like living in the weight room.
I don't think full body or split is really a beginner vs intermediate/advanced...I think it's more about what you're trying to accomplish...from a general fitness/strength/conditioning prospective, a full body program 2-3 times per week is more than sufficient...high volume splits are what body builders do to put on mass...0 -
jamieparadis20 wrote: »I'm not a beginner and have a pretty strong muscle foundation right now. Would it make sense to do muscle group splits but each day also incorporate some full body moves?
No, the muscle groups need rest. You'd either do full-body a few times a week or you'd do a split. If you feel more comfortable with/like the idea of a split just do that.0 -
jamieparadis20 wrote: »I'm not a beginner and have a pretty strong muscle foundation right now. Would it make sense to do muscle group splits but each day also incorporate some full body moves?
When you say you aren't a beginner does that mean you have done squats, deadlifts, bench before and already have a solid foundation?0 -
singingflutelady wrote: »You aren't going to get bulky without steroids.
Did I misunderstand this or were you being sarcastic?0 -
trigden1991 wrote: »Ab training for the most part is not worth doing.
Why?
Any solid program is going to have compound movements at its foundation...these movements will work your abs and core...nothing wrong with doing a little direct work at the end of a training session, but dedicating a day to it is a waste of time.0 -
newbie3122 wrote: »singingflutelady wrote: »You aren't going to get bulky without steroids.
Did I misunderstand this or were you being sarcastic?
Lifting heavy doesn't make women bulky without steroids even though that's a common myth0 -
singingflutelady wrote: »newbie3122 wrote: »singingflutelady wrote: »You aren't going to get bulky without steroids.
Did I misunderstand this or were you being sarcastic?
Omg sorry. I just reread it and she didn't say anything about bulky. This is what happens when you post in the middle of the night!
In the post before yours, she said, "I don't necessarily wanna bulk up or anything but getting stronger and more taut would be nice."
I figured your response was appropriate with regards to that.0 -
singingflutelady wrote: »newbie3122 wrote: »singingflutelady wrote: »You aren't going to get bulky without steroids.
Did I misunderstand this or were you being sarcastic?
Omg sorry. I just reread it and she didn't say anything about bulky. This is what happens when you post in the middle of the night!
In the post before yours, she said, "I don't necessarily wanna bulk up or anything but getting stronger and more taut would be nice."
I figured your response was appropriate with regards to that.
I went back and saw that and edited my post but not fast enough lol0 -
singingflutelady wrote: »jamieparadis20 wrote: »I'm not a beginner and have a pretty strong muscle foundation right now. Would it make sense to do muscle group splits but each day also incorporate some full body moves?
When you say you aren't a beginner does that mean you have done squats, deadlifts, bench before and already have a solid foundation?
Yes
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I'm confused, but I do agree that lifting heavy doesn't necessarily make one bulky (but bulky can be achieved without steroids)0
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newbie3122 wrote: »I'm confused, but I do agree that lifting heavy doesn't necessarily make one bulky (but bulky can be achieved without steroids)
Not very likely a woman can get bulky without assistance.0 -
Men can though but since op is a woman that's why I mentioned that0
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cwolfman13 wrote: »trigden1991 wrote: »Ab training for the most part is not worth doing.
Why?
Any solid program is going to have compound movements at its foundation...these movements will work your abs and core...nothing wrong with doing a little direct work at the end of a training session, but dedicating a day to it is a waste of time.
Oh, I see what you're saying now, thanks.
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newbie3122 wrote: »I'm confused, but I do agree that lifting heavy doesn't necessarily make one bulky (but bulky can be achieved without steroids)
This gets into the idea of how people define bulky. That can vary widely.1 -
This is a rough outline but does this look ok?
Tuesday: full body
Wednesday: upper body
Thursday: cardio at school and abs
Friday: lower body/leg day
Sat: rest
Sunday: exercise class
Monday: dance
It may seem like too much with not enough rest but Monday would basically Be a rest day because dance is never intense or anything.0 -
jamieparadis20 wrote: »This is a rough outline but does this look ok?
Tuesday: full body
Wednesday: upper body
Thursday: cardio at school and abs
Friday: lower body/leg day
Sat: rest
Sunday: exercise class
Monday: dance
It may seem like too much with not enough rest but Monday would basically Be a rest day because dance is never intense or anything.
I'm no guru but it certainly looks complete to me. Especially the dance class! I am very old-school this way (and kind of hypocritical because actually, I do work out regularly) but I always think of full-body disciplines, such as dance, as the "best" ways to make sure you're hitting all the right targets. You're working all your muscles, you're moving your joints (provided one is of health to do so), you're getting a bit of cardio, you're learning balance, what's not to love?
So...what type of dance?
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jamieparadis20 wrote: »This is a rough outline but does this look ok?
Tuesday: full body
Wednesday: upper body
Thursday: cardio at school and abs
Friday: lower body/leg day
Sat: rest
Sunday: exercise class
Monday: dance
It may seem like too much with not enough rest but Monday would basically Be a rest day because dance is never intense or anything.
I'm no guru but it certainly looks complete to me. Especially the dance class! I am very old-school this way (and kind of hypocritical because actually, I do work out regularly) but I always think of full-body disciplines, such as dance, as the "best" ways to make sure you're hitting all the right targets. You're working all your muscles, you're moving your joints (provided one is of health to do so), you're getting a bit of cardio, you're learning balance, what's not to love?
So...what type of dance?
Ballet and jazz on Monday's then all week I take dance class in my school which is a little of everything. We just had a fall dance concert and our piece was lyrical to the song rise up by Andra Day. I totally agree with you!! Go dance!!!
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jamieparadis20 wrote: »This is a rough outline but does this look ok?
Tuesday: full body
Wednesday: upper body
Thursday: cardio at school and abs
Friday: lower body/leg day
Sat: rest
Sunday: exercise class
Monday: dance
It may seem like too much with not enough rest but Monday would basically Be a rest day because dance is never intense or anything.
While it's not bad - I think I'd probably advise a day in between full body and upper body. There are a few programs that don't - Layne Norton's PH3 comes to mind - but you might still want a little extra rest, as you will work upper body on your full body day.
Of course, that depends on exactly what your upper body and full body days entail - both lift-wise and intensity-wise. Might you be able to switch your Wednesday and Thursday schedule?
Other than that one thing, it seems fine. And - as I mentioned regarding exact lifts and intensities - it may be fine as is.0 -
trigden1991 wrote: »Ab training for the most part is not worth doing.
Why?
Larger waist, minimal hypertrophy, wasted time.0 -
If you are playing lacrosse then you need to make sure your split is something that harmonizes with your workouts, practices and games for your sport. I would recommend that you talk to your team trainer about how to fit in your weight programs so you aren't working against your athletic performance.0
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trigden1991 wrote: »trigden1991 wrote: »Ab training for the most part is not worth doing.
Why?
Larger waist, minimal hypertrophy, wasted time.
I seem to have gotten a smaller waist from ab work. My waist is much smaller in proportion to my bust and hips than it has ever been in my life (ETA: my teen/adult/into middle-age life, I mean). I don't know about the hypertrophy, no idea.
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trigden1991 wrote: »trigden1991 wrote: »Ab training for the most part is not worth doing.
Why?
Larger waist, minimal hypertrophy, wasted time.
Depends what you are doing as far as that goes, but you train the waist to be smaller not larger is the general idea. For me, core training is very essential because I'm training in boxing and Muay Thai and being able to resist body shots is pretty important. For someone who is bodybuilding it's minimally important since you can get the abs training you need from the isometrics in squats, deads, etc.
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