Lifting Schedules

breyn2004

What is YOURS and WHY?

I currently lift as follows.....

Monday/Thursday - Back and Bis
Tuesday/Friday - Chest and Tris
Wednesday - Legs and Shoulders

And I do treadmill on an incline, stair master or bike a few days a week for 30 minutes or so.

I've been on this schedule since mid-November. I do change up the workouts and up weights periodically. I'm not seeing results that I would like to see, though I can tell I'm building muscle. I think it may be time to make some changes in my lifting.

I'm seeing a lot of people doing each muscle group one day a week. So I'm curious as to what others
schedules are and why.

Thank you in advance!

ChrisLindsay9

I pretty much train each muscle group once a week, relatively high volume work (5-6 exercises on average, 4 sets). I also vary the lifting schedule every couple of months. I am currently training legs twice a week at a lighter volume, so as to minimize the DOMS. And I have dedicated a day for the chest, as it's a bit behind where I'd like it.

Sunday/Thursday: Legs
Monday: Chest/Stomach
Tuesday: Triceps/Shoulders/Stomach (sometimes Calves again)
Friday: Back/Biceps/Stomach

rybo

What are the results you are wanting to see?

AvsFreak

Are you still losing weight or trying to do a bulk now? There is a limit to what you can do muscle-wise if you are still in a calorie deficit.

If you are just looking for a change, I have been wanting to try Layne Norton's PHAT program. It sounds great. I'm gonna continue cutting until October with my 3 day, chest/bi, back/tri, leg/shoulder split and move to maintenance for awhile and try this program.

JustJennie1

Well for this week mine will be:

Monday: Shoulders/Abs
Tuesday: Tri's/Legs
Wednesday: Bi's/Abs
Thursday: Chest/Legs
Friday: Back/Abs

I do 30 minutes of cardio before I do my weights. I prefer to do one muscle group a day.

grantdumas7

Here is mine
Mon upperbody power
Tues Lowerbody power
Wed Rest
Thurs back/shoulders hypertrophy
Fri lower hypertrophy
Sat chest/arms
Sun rest
This is routine is called PHAT it's from Layne Norton. I notice I get better results when I hit each bodypart directly or indirectly twice per. week.

waldo56

Monday - Legs (Pistol Squats + Weak Spot Accessory Work + Hill Sprints (weather permitting))
Tuesday - Upper Body Dynamic (Handstand Pushups, Pullups/weighted pullups, Ring Dips, Pause Dragon Flags)
Thursday - Legs (Pistol Squats + Glute Ham Raises)
Friday - Upper Body Static (Planche, Manna, Front Lever, Back Lever progressions)
Sunday - Muscle-up Practice (Muscle-Ups, Explosive Pullups, Jump Muscle-Ups, Bar Dips)

I use an undulating periodization (Intensity, Volume, Form/Recovery) for the legs and use an autoregulated approach in the upper body. Muscle-Up practice is a light workout and outdoors (hence weather permitting).

norrisski

This is my schedule for this week:

Monday: legs
Tuesday: Back/biceps
Wednesday: chest/triceps
Thursday: legs
Friday: shoulder/abds.

I am following Jamie Eason on bodybuilding.com.

brianyeager

I am working on building strength. I switch up every three months or so. My workout plan for the next 12 weeks is as follows:

Monday
(Chest/ Abs)

---

Bench Press (5 x 15, 12, 10, 8, 6)

Incline Press (4 x 12, 10, 8, 6)

Dumbbell Flies (4 x 10)

Push Ups (4 x 20)

Side Twists (4 x 20)

Incline Sit Ups (1 x 150)


Tuesday
(Arms)

---

Barbell Curl (4 x 12, 10, 10, 8)

Dumbbell Curl (4 x 10)

Preacher Curl (3 x 12)

Chin-ups (50 Reps)

Skull Crushers (4 x 10)

Standing Triceps Ext. (3 x 12)

Triceps Kick Backs (3 x 12)

Triceps Dips (4 x 15)


Thursday
(Shoulders / Abs)
¬¬¬¬¬¬

---

Military Press (4 x 12, 10, 10, 8)

Behind Head Press (4 x 10)

Lateral Raises (4 x 10)

Front Raises (4 x 10)

Hanging Knee Raises (4 x 20)

Side Bends (4 x 20)

Seated Knee Raises (3 x 20)


Friday
(Back / Legs)

---

Squats (5 x 10)

Calf Raises (4 x 25)

Plyometric Squats (4 x 10)

Dumbbell Rows (4 x 12)

Lat Pull-ups (4 x max)

Barbell Rows (4 x 10)

Seated Bent Flies (4 x 10)

Skaters


Cardio: Monday- Saturday

Rest: Sunday

breyn2004

What are the results you are wanting to see?

Definition. I am happy with my size and frame -I don't want to be tiny. I want to be fit. I want to drop my body fat percent (my mid section is a huge problem).

breyn2004

Are you still losing weight or trying to do a bulk now? There is a limit to what you can do muscle-wise if you are still in a calorie deficit.

If you are just looking for a change, I have been wanting to try Layne Norton's PHAT program. It sounds great. I'm gonna continue cutting until October with my 3 day, chest/bi, back/tri, leg/shoulder split and move to maintenance for awhile and try this program.

I would be happy with losing a few more pounds, but no, I am not trying. I'm focusing on maintaining (as I am happy with my clothing size, etc) and building muscle.

I'm not pointedly bulking, but maybe that's what I'm doing. The bulking and cutting are things that I don't have enough knowledge of....I need to get some literature and research.

Lt_Starbuck

Sunday (Ms marvel) - 5 mile run for endurance
Monday (CatWoman) - Overhead press, Lat Pull Downs, Incline Dumbbell Bench, Bicep Curls, Reverse Bicep Curls, Bodyweight stuff, work on pull-ups
Tuesday (SuperGirl) - Deadlifts, working on hanging leg raises and inverted body rows, Pendlay rows (new), Leg Extensions and foam roller
Wednesday - REST day
Thursday (Starbuck) - Squats, Curls, pushups, situps, crunches
Friday (PowerGirl) - Bench Press, dumbbell rows, kettlebell, dummbbell shoulder press
Saturday (Panic Mode) - 5 mile run for speed

i have not missed a workout since December 21. I dont change up anything except which days I do certain accessories on, while trying to find the sweet spot. i stay consistent above everything and dont change it up.
My results have been absolutely mind blowing.

Lt_Starbuck