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    • Weightlifting on a schedule

    Posts: 34 Member
    edited November 2024 in Fitness and Exercise
    Ok, I'm sure I can find an answer somewhere in the forums, but I'm short on time. I am able to workout Monday, Tuesday, Wednesday, and Thursdays I can do cardio on other days but I don't have access to the gym. What would be the best workout schedule/exercises to use to maximize my access to the gym?

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    • Posts: 70 Member
      I would lift weights probably Monday Tuesday and Thursday, I Lift only 3 times a week though, and run on the other days.

      I do full body work outs though, so I'm sure you could lift Monday Tuesday Wednesday and Thursday but targetting a different body part each day in order to give your other muscles a rest (i.e. Back Monday, Core Tuesday, Legs Wednesday, Arms Thursday) or something along those lines (I am far from a pro!)
    • Posts: 5,208 Member
      I'd either do a full-body workout on Monday & Thursday.. or upper body on Monday, lower on Tuesday and full-body Thursday.
      Either way, i'd prioritize compound exercises using freeweights.
    • Posts: 458 Member
      Monday - upper body
      Tuesday - lower body
      Wednesday - upper body
      Thursday - lower body
    • Posts: 28
      I only workout 3 days a week - full body in 30 mins. pullups, handstand pushups, jumping squats and plyopushups. do them back to back (about 2.5 minutes) rest for 1 minute then repeat 5 times). Give yourself a day between weight bearing exerciese or your muscles don't recover properly. I'd initially stick to body weight (as indicated above) but incorporate weights if available.
    • Posts: 368 Member
      bbastin55 wrote: »
      Ok, I'm sure I can find an answer somewhere in the forums, but I'm short on time. I am able to workout Monday, Tuesday, Wednesday, and Thursdays I can do cardio on other days but I don't have access to the gym. What would be the best workout schedule/exercises to use to maximize my access to the gym?

      *disclaimer - don't wanna get bopped in the noze (sic) for this*

      depends on your goals.

      there are good two or three day splits. stronglifts is a good program (i prefer it to upper/lower splits, but YMMV)

      if the stronglifts program doesn't address your goals (or Rip's program, which is similar) or any "push/pull/squat" type of program, i got nuffin, and would be psyched to hear what others have to say
    • Posts: 934 Member
      jbach2 wrote: »
      Monday - upper body
      Tuesday - lower body
      Wednesday - upper body
      Thursday - lower body

      I'll do the same.
    • Posts: 245 Member
      It would be hard to do a full body routine each day, since you would have to have back to back workouts once a week. Given 4 consecutive days to lift, I would probably run something like Legs/Push/Pull/Legs.

      Push days being things like bench press, overhead press, etc...working on chest/shoulders/tri

      Pull days would be rows, pullups, and other back/bicep movements.

      If you do an upper/lower split, you would probably want one of those upper/lowers to be at something less than 100% of your working weight, otherwise your wednesday/thursday workouts might be rough.
    • Posts: 12,950 Member
      Don't make your own split. If you're asking what you can do with your schedule, it means you lack the basic knowledge needed to make your own split.

      Get a canned beginner's program. SS, SL, et al. DTFP. Reap the newbie gains, then deal with a more advanced form of programming later.
    • Posts: 985 Member
      dbmata wrote: »
      Don't make your own split. If you're asking what you can do with your schedule, it means you lack the basic knowledge needed to make your own split.

      Get a canned beginner's program. SS, SL, et al. DTFP. Reap the newbie gains, then deal with a more advanced form of programming later.

      ^^^ This. I lift 3 times a week focusing on alternating 2 workouts which encompass 6 compound moves:
      Barbel squat
      Bench Press
      Dead rows
      Overhead shoulder press
      Lat pull downs
      Deadlifts

    • Posts: 345 Member
      Look up 'the big 4' compound exercises; they allow you to work out your whole body with just 4 exercises. Great if you are short on time.

      They are:
      Deadlift
      Bench press
      Squat
      Overhead press.

      Personally I'd also throw in a lateral pulldown or pullup in there, and some bicep curls and tricep extensions.

      If you do full body workouts spread the workouts a little more, like twice a week. If you want to do 3 times a week split them into upper body, lower body, upper body. That will make sure each body part has enough time to recover between workouts (>48 hours ideally).

      If you want to lengthen the workouts do exercises that work the same muscle groups on the same day e.g.
      Day 1:
      Deadlift, over head press, lateral pulldowns, back row, seated dumbell flies, bicep curls
      Day 2:
      Squat, leg press, calve raises, leg extensions, leg curls.
      Day 3:
      Bench Press, cable crossovers, incline bench press, dips or decline bench press, tricep extensions.

      Good luck.




    • Posts: 12,950 Member
      stuffinmuffin wrote: »
      show previous quotes

      ^^^ This. I lift 3 times a week focusing on alternating 2 workouts which encompass 6 compound moves:
      Barbel squat
      Bench Press
      Dead rows
      Overhead shoulder press
      Lat pull downs
      Deadlifts
      Yup, those get you 80% of the way there. I don't do the pull downs, but I'll rock pull ups, and I do a bit of accessory and iso work to bring up weaknesses, but yeah... the squat, the presses, the rows, the deadlift. Those are the cornerstone.
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