Tell me your weekly workout schedule

misspancakes
misspancakes Posts: 96 Member
edited November 2024 in Fitness and Exercise
Hi All!

After some new inspiration.

What does your weekly workout look like..

Eg... Monday arms, Tuesday legs, Wednesday Abs, Thursday shoulders, Friday cardio :)


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Replies

  • FitRoberta
    FitRoberta Posts: 73 Member
    Mine is all over the place, otherwise I get bored! Gym, yoga studio, outdoors, etc.
    My Sunday and Wednesday workouts are classes, so those are pretty firm in my schedule. The rest is up to me, so I can sub things if I'm not in the mood, or I'm sore, or whatever.
    A typical week looks like this:

    Mon: Weight training (total body, heavier)
    Tues: Yoga or a long walk
    Wed: 5:30 pm spin class
    Thurs: Metabolic workout (compound exercises, circuit, little rest, lighter weights)
    Fri: varies, depending on mood. Could be walk, hike, cardio, yoga....
    Sat: Hike 5+ miles or, if weather sucks, hill intervals on treadmill at gym
    Sun: 5pm yoga class

    My yoga days are my rest days.
  • Karen_can_do_this
    Karen_can_do_this Posts: 1,150 Member
    Full body free weights workout every second day.
    I'm a creature of habit
  • Ironmaiden4life
    Ironmaiden4life Posts: 422 Member
    edited September 2015
    At the moment I'm doing
    Lower Pull
    Upper Push
    Lower Push
    Upper Pull
    Circuit Blast legs,back,chest,shoulders,abs
    HIIT x 15 minutes twice a week
  • DvlDwnInGA
    DvlDwnInGA Posts: 369 Member
    Monday Press, Heavy/ BP, Volume/Back
    Tuesday Deads, Heavy/Squats, Volume/Abs
    Weds Active rest/Mobility, Cardio/ Abs
    Thursday Bench Press, Heavy/ Press, Volume/Back
    Friday Squats Heavy/Deads, Volume/Abs
    Saturday Active Rest/Shoulder health, Cardio
    Sunday Mobility Work/Rest/Sauna
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    running 3 x a week, and I pretend I'm going to do some yoga & strength training 2x a week, but I never do!
  • chunkytfg
    chunkytfg Posts: 339 Member
    Doing a period of run specific training at the moment so not much cycling getting done currently and i'm done with all my Tri's for the year so i've retired my wetsuit and i'm back squad swimming to try and get faster for next year.

    Everything below is pretty flexible depending on my shifts at work and when the girlfriend is around fr a 'date night'

    Monday- Run(mid-fast pace) 60-80 minutes / Swim 60 minutes
    Tuesday- HIIT Gym session aimed at Run specific movement 60 mins / Easy Club run (50-60 mins)
    Wednesday- Run 60mins(mid - fast pace) or Cycle dependin on time/work / Swim 60 mins
    Thursday- Run(Fast/intervals) 40-60 mins
    Friday- Run (easy) 30-50 mins / Swim 90 mins
    Saturday - Long run( marathon pace +30sec/mile) 2-3 hours
    Sunday- Bike 2-4 hours.
  • rybo
    rybo Posts: 5,424 Member
    I have no set schedule, more of a general plan. Strength days are typically full body, with the occasional upper/lower focus. Some have a quick finisher for conditioning, some workouts are built towards increasing work capacity. A few are just nice easy hikes, or lower intensity runs.
  • dizzieblondeuk
    dizzieblondeuk Posts: 286 Member
    Mon - 30 min HIIT class
    Tue - mix of 30 mins cardio (one of elliptical, rower or bike) and 30 mins free weights at gym
    Wed - mix of 30 mins cardio and 30 mins machine weights at gym
    Thur - 60 min pilates class
    Fri - 60 min spinning class
    Sat/Sun - as Tue/Wed
  • 70chevellegsp
    70chevellegsp Posts: 50 Member
    M-W-F full body, heavy, compound lifting followed by a 2-3 mile walk (Weather permitting)
    T-Th - HIIT workouts followed by a 2-3 mile walk (Weather permitting)
    Weekends - Mountain biking, hiking, other recreational activity.
  • TiffanyBeckett
    TiffanyBeckett Posts: 168 Member
    I usually do Zumba two days a week and arms Tuesday and Thursday. Then i try to do the treadmill everyday!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    edited September 2015
    My schedules is largely determined by what's going on in other aspects of life (kids, work, etc etc)... but generally speaking, I try to lift 3x week (2 upper body days, 1 lower body), play basketball 2x week, and hopefully get in some biking and running.

    I might hike with my wife, walk my dog, or ride bikes with my kids, too... but I don't consider those workouts.
  • jemhh
    jemhh Posts: 14,260 Member
    Mine changes a bit based on what I have going on but this is the basic gist of it:

    Monday: upper strength (ohp)
    Tuesday: walk/run
    Wednesday: lower strength (squat) + walk
    Thursday: walk/run
    Friday: upper strength (bench)
    Saturday: lower strength (deadlift) + walk/sprint
    Sunday: rest

    Sometimes I do my ohp day on Sunday and squats on Tuesday but Friday/Saturday tend to remain fairly constant.
  • bubbex2
    bubbex2 Posts: 51 Member
    I just altered my workouts for a change. I am now trying for 5 days per week, alternating upper and lower body with abs and cardio every day. I also take CX works on Thursday and Yoga on Tuesday. I just found out (if it's true) that Sliver Sneakers provides personal trainers free of charge. I have been working out for over 18 years, but a reboot is always nice.
  • RobynLB83
    RobynLB83 Posts: 626 Member
    Running, boxing, hiking, running, boxing, ruking, running, boxing, hiking, running, boxing, ruking, running, boxing, hiking, running, boxing, climbing, running, boxing, hiking, boxing, rolling, biking, running, boxing, hiking...
  • piperdown44
    piperdown44 Posts: 958 Member
    Wendler 531 4 day.
    Monday main lift: OHP. Accessory lifts (volume): Bench, chin ups or lat pulldown
    Tuesday main lift: Deads. Accessory lifts (volume): Squats, abs
    Wed: Cardio
    Thursday main lift: Bench. Accessory lifts (volume): OHP, back rows
    Friday main lift: Squats. Accessory lifts (volume): Deads, hamstring (leg curls or RDL).
  • jsnyder320
    jsnyder320 Posts: 96 Member
    Here are my splits:(Cory Gregory's Squat Everyday 1.0 and 2.0 Plan from Bodybuilding.com)

    Monday - Squat/chest
    Tuesday- Squat/Deadlift/Back
    Wednesday-Squat/Shoulders
    Thursday-Squat/Arms
    Friday - Squat/Chest/Back
    Saturday- Squat/Deadlift
    Sunday- Squat
  • gdyment
    gdyment Posts: 299 Member
    week.jpg
  • ActiveApril
    ActiveApril Posts: 73 Member
    I walk my dogs every day, between 2 and 4 miles usually.
    Sunday: Rest (unless I have a race)
    Monday: am - Run 2 miles, pm - run 3 - 4 miles, speed intervals
    Tuesday: am - Run 2 miles, pm - 1hr gymnastics class
    Wednesday: am - Run 2 miles, pm - 3 - 5 mile tempo run
    Thursday: am - Run 2 miles, pm - 1hr gymnastics class
    Friday: am - Run 2 miles
    Saturday: Long run (6 - 10 miles)

    Gymnastics provides some strength training and I'll occasionally do some pull ups or hanging ab exercises when I pass by the pull up bar in my house, but I'll be subbing strength for some of the running after my half in October.
  • lei82
    lei82 Posts: 20 Member
    Try to get 20000 steps a day,
    Sun & Wed -Strength, Lower body split
    Mon & Thu - Strength, Upper body split
    Tues & Fri - cardio
    Sat - active rest
  • kaylajane11
    kaylajane11 Posts: 313 Member
    Monday: 90 minute boot camp
    Tuesday: Weight lifting
    Wednesday: 90 minute boot camp
    Thursday: 60 minute stability ball class
    Friday: Weight lifting
    Saturday: Rest day or cardio
    Sunday: Weight lifting

    My boot camps consist of a lot of body weight work, plyometrics, cardio, and low-weight strength training.
    Right now my weight lifting program of choice is NROL4W, but I am almost finished and will be doing a different program after that (likely ICF), but still on the same days of the week.
    I add in cardio for an extra calorie boost whenever I have time - often on my weight lifting days. Sometimes I do intervals on the treadmill, or walking, biking, rollerblading, etc.
  • crpoll5
    crpoll5 Posts: 105 Member
    I am a 48 male and I have been skinny most of my life until I got a desk job. Now I am skinny fat and want to start lifting weights to slim down and also gain muscle. I have no idea where to start so I am looking for some help to get me going correctly. Looking for some kind of routine. Help Please!!!
  • lei82
    lei82 Posts: 20 Member
    A good beginner routine is stronglifts 5x5. There are some good routines on bodybuilding.com, it also has an index which shows you all the lifts, form and muscle groups with pictures and videos, it's worth a read.
  • DvlDwnInGA
    DvlDwnInGA Posts: 369 Member
    crpoll5 wrote: »
    I am a 48 male and I have been skinny most of my life until I got a desk job. Now I am skinny fat and want to start lifting weights to slim down and also gain muscle. I have no idea where to start so I am looking for some help to get me going correctly. Looking for some kind of routine. Help Please!!!

    Go over to bodybuilding.com and look up Allpro, or Fierce 5. Following either of those will get you well on your way. Get your nutrition on point, that is the first thing above all others though. Good luck.

  • LolBroScience
    LolBroScience Posts: 4,537 Member
    • Mon - Rest
    • Tues. - Max Effort Lower (squat variation or deadlift variation for max effort single at 9-10 RPE, 3x5 or 5x3 back off sets at 80%, weak assistance work)
    • Wed - Off/Assistance Work (back, traps, biceps, etc
    • Thurs - Max Effort Upper (bench variation for max effort single at 9-10 RPE, 3x5 or 5x3 back off sets at 80%, weak point assistance work
    • Friday - Off/Assistance Work (back, traps, biceps, etc)
    • Saturday - Dynamic Effort Lower (low bar squats in weekly waves of 10x2 @ 75%, 8x2 @ 80%, 6x2 @ 85%, Speed Deads at 10x1 @ 70%, 8x1 @ 75%, 6x1 @ 80%, weak point assistance work)
    • Sunday - Dynamic Effort Upper (BB Bench in weekly waves of 10x2 @ 75%, 8x2 @ 80%, 6x2 @ 85%, weak point assistance work & additional assistance work.
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    Finally slowly gettin into more balanced programming. Bench Monday/Wednesday/Friday/Saturday. Light squats/deads Tuesday and Thursday.
  • LiveLoveLift48
    LiveLoveLift48 Posts: 379 Member
    I hit chest, back , shoulders, and triceps and biceps once a week with no rest supersets.....i do legs twice a week....one hard heavy day and one unilateral day.....core i work with every workout......cardio very little.....only a 20 min recovery walk while i drink my shake mainly.
  • wtaylor790
    wtaylor790 Posts: 1 Member
    I go to club 16 three times a week monday Wednesday and Fridays I do a upper and mid body with cardio
  • icemaiden37
    icemaiden37 Posts: 238 Member
    Monday - PT session
    Monday - LBT class
    Tuesday - weights workout A (full body)
    Tuesday - yoga
    Wednesday - weights workout B (full body)
    Wednesday - yoga (maybe)
    Thursday - weights workout A
    Friday - single compound lift focus
    Friday - yoga (or the pub)
    Saturday - weights workout A or B (whichever takes my fancy)
    Sunday - go for a walk with the family and the dog!
  • misspancakes
    misspancakes Posts: 96 Member
    icemaiden37 wrote: »
    Monday - PT session
    Monday - LBT class
    Tuesday - weights workout A (full body)
    Tuesday - yoga
    Wednesday - weights workout B (full body)
    Wednesday - yoga (maybe)
    Thursday - weights workout A
    Friday - single compound lift focus
    Friday - yoga (or the pub)
    Saturday - weights workout A or B (whichever takes my fancy)
    Sunday - go for a walk with the family and the dog!

    LOL.. I like that one - yoga - or at the pub.. that's where you will find me haha.
  • kmab1985
    kmab1985 Posts: 295 Member
    My workouts are all class based which I prefer as I have more motivation in a group.

    Mon: Bodycombat & CXWORX
    Tues: Yoga
    Weds: GRIT Plyo,strentgh or cardio
    Thurs: Kettlebell Class
    Fri: Spinning
    Sat & Sun: Rest days
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