Tell me your weekly workout schedule
misspancakes
Posts: 96 Member
Hi All!
After some new inspiration.
What does your weekly workout look like..
Eg... Monday arms, Tuesday legs, Wednesday Abs, Thursday shoulders, Friday cardio
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
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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.0 -
Full body free weights workout every second day.
I'm a creature of habit0 -
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 week0 -
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
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running 3 x a week, and I pretend I'm going to do some yoga & strength training 2x a week, but I never do!0
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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.0 -
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.0
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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/Wed0 -
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.0 -
I usually do Zumba two days a week and arms Tuesday and Thursday. Then i try to do the treadmill everyday!0
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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.0 -
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.0 -
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.0
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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...0
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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).0 -
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
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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.0 -
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
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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.0 -
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!!!0
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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.0
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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.
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- 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.
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Finally slowly gettin into more balanced programming. Bench Monday/Wednesday/Friday/Saturday. Light squats/deads Tuesday and Thursday.0
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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.0
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I go to club 16 three times a week monday Wednesday and Fridays I do a upper and mid body with cardio0
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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!0 -
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.0 -
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 days0
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