How to schedule your week at the gym

premneote
premneote Posts: 39 Member
in Fitness and Exercise
Hey everyone,

I'm really confused as to how to schedule my weeks at the gym. I've had people argue that Scenario 1 is best for weight loss & increasing metabolism, but then again I've heard people argue that Scenario 2 is best for weight loss & metabolism. Both scenarios are listed below. I'm very confused as to how I should plan my week at the gym. My goal is to reduce weight and to increase strength to increase my metabolism. Please help!

Scenario 1:
Monday: Upper Body, Abs + Cardio
Tuesday: Cardio
Wednesday: Back, Shoulders, Abs + Cardio
Thursday: Cardio
Friday: Lower body, Abs + Cardio
Saturday: Rest or Fun Activity
Sunday: Cardio or Fun Activity

Scenario 2:
Monday: Upper Body + Cardio
Tuesday: Upper Body + Cardio
Wednesday: Back, Shoulders + Cardio
Thursday: Back, Shoulders + Cardio
Friday: Lower body + Cardio
Saturday: Lower body + Cardio
Sunday: Rest

Replies

  • shmerek
    shmerek Posts: 963 Member
    If I had to choose I would go with the second one but I would drop the cardio on weight days and switch to upper lower upper lower not two uppers or lowers in a row.
    Mon: Upper
    Tues: Lower
    Wed: rest or cardio
    Thurs: Upper
    Fri: Lower
    Sat: cardio
    Sun: rest

    Also are you in deficit?
  • premneote
    premneote Posts: 39 Member
    Thanks for the advice! Yes I'm in deficit most days, before exercise. I try to eat around or under 1200.
  • sculli123
    sculli123 Posts: 1,221 Member
    The best way is whatever way fits into your overall life schedule that you'll actually stick to. Personally I do this....

    Monday - off or just cardio
    Tuesday - deadlifts / back + optional cardio
    Wednesday - Bench press / upper body + optional cardio
    Thursday - off or just cardio
    Friday - off or just cardio
    Saturday - legs and cardio (usually go crazy on this day with both)
    Sunday - mainly shoulders and arms + cardio

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