Weightlifting on a schedule
bbastin55
Posts: 34 Member
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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Replies
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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!)0 -
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.0 -
Monday - upper body
Tuesday - lower body
Wednesday - upper body
Thursday - lower body0 -
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.0
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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 say0 -
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.0 -
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.0 -
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
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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.
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stuffinmuffin 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
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