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Training days

AntnNicsMom
AntnNicsMom Posts: 29 Member
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I am finally able to get back into the gym 5 days a week after a few months of just getting in there whenever I could. I still have about 20lbs to goal so I have been doing more cardio lately with 2 days of full body. I am currently trying to figure out what is best for me so I am looking into splitting it up a bit. Just wondering what training schedules look like for you all. Do you do full, upper/lower, or Day 1 - legs/Day 2 - back/biceps, etc?

Replies

  • UpperBodyLowerBody
    UpperBodyLowerBody Posts: 44 Member
    I do full body 3x a week because I'm obsessed with squats and bench, so I do them every workout. The fill in days I'll do sprints at home or go for a jog. I used to do something complicated when I would go to the gym more often like:

    Day 1: Legs / upper pulling
    Day 2: Legs / upper pushing

    Alternating that. Now I just alternate pulling/pushing upper body in every workout.

    If you're going so often that you're still incredibly sore from upper body, then consider alternating upper body and lower body days. If you provide enough rest in between to recover, then I vote full body workouts.
  • AntnNicsMom
    AntnNicsMom Posts: 29 Member
    I'm a squat girl too. So obsessive that I stare at my *kitten* way too much since starting a squat challenge last year. Haven't stopped. lol Thanks for your input!
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    If you're a beginning than a full body x3/week or a upper/lower body x2 a week is optimal. Splits are best left to the advanced lifter.
  • starbucksbuzz
    starbucksbuzz Posts: 466 Member
    I started lifting on a split schedule, but it just torched my legs every leg day. When I do some semblance of legs / full body work every time I don't get as crazy sore. (Ex i alternate deadlifts and squats, front squats, lunges, one legged squats, etc.)
  • AntnNicsMom
    AntnNicsMom Posts: 29 Member
    Makes sense. Thanks!
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    Mine looks like this:

    day 1: legs, back, butt (tempo)
    day 2: arms, shoulders, chest, abs (tempo)
    day 3: cardio (long run)

    day 4: legs, back, butt (power)
    day 5: arms, shoulders, chest, abs (power)

    Also, I run to/from the gym most of the time, which turns out to about 25min total.
    I always take a rest day after my running day, plus one other rest day per week.
  • psychomomxs4
    psychomomxs4 Posts: 400 Member
    I've been doing this routine for about 2 months now...I'm currently lifting heavy for mass.

    Mon AM - HITT 20 minutes on treadmill...30 minutes walk in heart zone
    Mon PM- Back....5-6 exercise....4-5 sets....15 to 6 reps
    Tue AM - 50 minutes walk in heart zone
    Tue. PM - Shoulders...5-6 exercise....4-5 sets....15 to 6 reps
    Wed. AM - HITT 20 minutes on treadmill...30 minutes walk in heart zone
    Wed Pm - REST
    Thurs AM - 50 minutes walk in heart zone
    Thurs PM- Chest...5-6 exercise....4-5 sets....15 to 6 reps
    Fri AM - HITT 20 minutes on treadmill...30 minutes walk in heart zone
    Fri PM - Bi and Tri's 4 exercise each group....4 sets....12 to 8 reps
    Sat AM - Legs 4 exercise....5-6 sets....15 to 6 reps
    SUN - REST



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