Lifting Schedules

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breyn2004
breyn2004 Posts: 162 Member
in Fitness and Exercise
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!

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
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    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
    rybo Posts: 5,424 Member
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    What are the results you are wanting to see?
  • AvsFreak
    AvsFreak Posts: 152 Member
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    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
    JustJennie1 Posts: 3,843 Member
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    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
    grantdumas7 Posts: 802 Member
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    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
    waldo56 Posts: 1,861 Member
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    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
    norrisski Posts: 1,217 Member
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    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
    brianyeager Posts: 44
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    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
    breyn2004 Posts: 162 Member
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    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
    breyn2004 Posts: 162 Member
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    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
    Lt_Starbuck Posts: 576 Member
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    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
    Lt_Starbuck Posts: 576 Member
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    :(

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