Split day strength training

HEYsunshineshoes

Hi!

I'm a little new to strength training but I know it's an awesome thing for me so I want to really do it right! I've read that I can do a four day routine with a split, in which most people take wednesday as an off day. But the only days I have free for strength training is Monday-Thursday. If I do an upper body workout on Monday/Wednesday and a lower on Tuesday/Thursday, would that hurt my results or not allow enough recovery time for my body?

All_Out_Attack

That sounds just fine. I lift Monday (bench), Wednesday (deadlift), Thursday (OHP), and Friday (squat). I don't know what type of split you're doing, but as long as you're not doing the same area back to back, you'll be ok.

If you're just starting out, anticipate being really sore but I promise it gets better really quickly! Just make sure you rest, hydrate, and work on mobility.

MrGonzo05

Try it and see. Many people would be able to handle this workload, but that is no guarantee that you can. You can shave a day or adopt a twice weekly full body program if it doesn't work out.

time4kim2014

I do shoulders and biceps on Monday
Tuesday I do back and triceps
On Wednesday I focus on bigger leg muscles such as quads and glutes
Thursday or Friday I do hamstrings, calves, inner and outer thighs.

For Monday and Tuesday I do 3 different exercises for each muscle group that I am working. I can do my weights in about half an hour, then I do some core training and cardio. Each workout lasts about 1 hour and 15 minutes unless I want to do more than half an hour of cardio.

Cherimoose

Or just do a full-body workout on Monday and Thursday.

rick_po

Most beginners recover from a good strength workout in about 48 hours. You can do an upper/lower split, or a push/pull split 4 days a week, alternating workouts, if that's what fits your schedule.

But most beginner programs aren't splits - they are full-body routines, 3 days a week with a rest day between workouts. You can do them just twice a week - your progress will just be a little slower. I suggest looking into these tried and true beginner programs.

Starting Strength
Stronglifts 5x5
Strong Curves
New Rules of Lifting
all pro beginner

Pick the one that looks like most fun, and get started. Be prepared to get much stronger very quickly!

Snow3y

Are you referring to the PHAT Routine by any chance, OP?

HEYsunshineshoes

Most beginners recover from a good strength workout in about 48 hours. You can do an upper/lower split, or a push/pull split 4 days a week, alternating workouts, if that's what fits your schedule.

I'm trying to plan out my out routine right now but I don't want to miss any muscle groups, there's other strength training moves I enjoy doing, should I change it up every week or every other week?

Here's what I'm putting together so far:

M/W I'm hoping to work upper with pull ups, dips, skull crushers, bicep curls and lat pull downs
T/TH I'm hoping to work lower with squats, lunges, dead lifts, hamstring curls and quad press.

I only have 20 minutes for strength training. I'm not sure if that's enough, but it's all I have. Something's better than nothing right?

emmanuel4everjackson

Most beginners recover from a good strength workout in about 48 hours. You can do an upper/lower split, or a push/pull split 4 days a week, alternating workouts, if that's what fits your schedule.

I'm trying to plan out my out routine right now but I don't want to miss any muscle groups, there's other strength training moves I enjoy doing, should I change it up every week or every other week?

Here's what I'm putting together so far:

M/W I'm hoping to work upper with pull ups, dips, skull crushers, bicep curls and lat pull downs
T/TH I'm hoping to work lower with squats, lunges, dead lifts, hamstring curls and quad press.

I only have 20 minutes for strength training. I'm not sure if that's enough, but it's all I have. Something's better than nothing right?

I highly recommend High Intensity Strength Training and personally never use more than 27 minutes for any workout. sixpackshortcuts on youtube is da bomb!

HEYsunshineshoes

Most beginners recover from a good strength workout in about 48 hours. You can do an upper/lower split, or a push/pull split 4 days a week, alternating workouts, if that's what fits your schedule.

I'm trying to plan out my out routine right now but I don't want to miss any muscle groups, there's other strength training moves I enjoy doing, should I change it up every week or every other week?

Here's what I'm putting together so far:

M/W I'm hoping to work upper with pull ups, dips, skull crushers, bicep curls and lat pull downs
T/TH I'm hoping to work lower with squats, lunges, dead lifts, hamstring curls and quad press.

I only have 20 minutes for strength training. I'm not sure if that's enough, but it's all I have. Something's better than nothing right?

I highly recommend High Intensity Strength Training and personally never use more than 27 minutes for any workout. sixpackshortcuts on youtube is da bomb!

So what is High Intensity Strength Training? I've heard of HIIT but not the other one. I'm definitely interested though!

ndj1979

Most beginners recover from a good strength workout in about 48 hours. You can do an upper/lower split, or a push/pull split 4 days a week, alternating workouts, if that's what fits your schedule.

I'm trying to plan out my out routine right now but I don't want to miss any muscle groups, there's other strength training moves I enjoy doing, should I change it up every week or every other week?

Here's what I'm putting together so far:

M/W I'm hoping to work upper with pull ups, dips, skull crushers, bicep curls and lat pull downs
T/TH I'm hoping to work lower with squats, lunges, dead lifts, hamstring curls and quad press.

I only have 20 minutes for strength training. I'm not sure if that's enough, but it's all I have. Something's better than nothing right?

yes, something is better then nothing..

if you have limited time I would focus more on compounds on your upper day ..like bench press, overhead press, pull ups/chin ups…your lower routine sounds fine….

astronomicals

I highly recommend High Intensity Strength Training and personally never use more than 27 minutes for any workout. sixpackshortcuts on youtube is da bomb!

you recommend garbage...

SHAMEFUL plug? bad advice?

you're doing it wrong

ndj1979

Most beginners recover from a good strength workout in about 48 hours. You can do an upper/lower split, or a push/pull split 4 days a week, alternating workouts, if that's what fits your schedule.

I'm trying to plan out my out routine right now but I don't want to miss any muscle groups, there's other strength training moves I enjoy doing, should I change it up every week or every other week?

Here's what I'm putting together so far:

M/W I'm hoping to work upper with pull ups, dips, skull crushers, bicep curls and lat pull downs
T/TH I'm hoping to work lower with squats, lunges, dead lifts, hamstring curls and quad press.

I only have 20 minutes for strength training. I'm not sure if that's enough, but it's all I have. Something's better than nothing right?

I highly recommend High Intensity Strength Training and personally never use more than 27 minutes for any workout. sixpackshortcuts on youtube is da bomb!

So what is High Intensity Strength Training? I've heard of HIIT but not the other one. I'm definitely interested though!

never heard of it…I would be wary of anything that touts to be a "short cut" ..there really are no short cuts..hard work and dedication are what will get you to where you want to go ...

HEYsunshineshoes

I highly recommend High Intensity Strength Training and personally never use more than 27 minutes for any workout. sixpackshortcuts on youtube is da bomb!

So what is High Intensity Strength Training? I've heard of HIIT but not the other one. I'm definitely interested though!

never heard of it…I would be wary of anything that touts to be a "short cut" ..there really are no short cuts..hard work and dedication are what will get you to where you want to go ...

Totally believe in hard work and dedication over short cuts. I'm trying not to cheat myself out of a healthy body this time.
I'll definitely do compounds on upper days.