Best workout split for this schedule? Advice

Kimblesnbits13
Kimblesnbits13 Posts: 369 Member
in Fitness and Exercise
If I only have time to lift sat sun and tues which split would you recommend I do? I run on mon and wed for about 30-40 mins. I can maybe squeeze in lifting on mon but unlikely. Thanks for any advice!

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    With 3 lifting days, I would recommend a full body schedule. However, since you have two days back to back most full body programs will have you rest between days. Except Strong Curves.. you can run two sessions back to back (so A&B, then C on Tuesday). However....it is a taxing program for the lower body.. and I don't know if Monday will be enough recovery between.

    Alternatively, you can run an upper/lower split/full body, so it will be upper, lower (on the weekend), then a full body day on Tuesday. However off hand, I don't know a program that runs like that so maybe someone can chime in.

    Take a look at this link if you haven't seen it already and see if anything works for you

    community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited November 2017
    If you can only 3x per week, you shouldn't be doing a body part split...you should be running a full body program.

    Since you're looking at back to back days, I'd recommend a horizontal/verticle push pull full body program. That's pretty much what I do and while I don't usually do consecutive days, I have done so without issue in the past...since it's only two times per week, you have plenty of recovery still.

    For a split to be efficient and effective you really need at minimum 4 days...5 is better.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    A couple other options:

    - Full-body Sat & Tues.

    - Same as above plus a bodyweight workout on Thurs at home (pushups, pullups, jumping lunges, etc).

    If you need more help, state your goal(s). :+1:
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Would help to know what your strength training is specifically when lift as well as your goals for running/lifting.
  • Kimblesnbits13
    Kimblesnbits13 Posts: 369 Member
    sardelsa wrote: »
    With 3 lifting days, I would recommend a full body schedule. However, since you have two days back to back most full body programs will have you rest between days. Except Strong Curves.. you can run two sessions back to back (so A&B, then C on Tuesday). However....it is a taxing program for the lower body.. and I don't know if Monday will be enough recovery between.

    Alternatively, you can run an upper/lower split/full body, so it will be upper, lower (on the weekend), then a full body day on Tuesday. However off hand, I don't know a program that runs like that so maybe someone can chime in.

    Take a look at this link if you haven't seen it already and see if anything works for you

    community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    I was thinking upper sat lower Sun then full body tues as well. Or maybe push upper body (chest shoulders tris) then pull and legs Sunday (legs back bis) and full body tues? That way I’m hitting everything twice a week? My goal is just to maintain as much muscle as possible in a deficit right now.

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