What is your workout routine?

BLifts38
BLifts38 Posts: 248 Member
edited December 1 in Fitness and Exercise
Just curious how people break up their lifting days...

Today is my first day with IIFYM.. and my coach wants me to do as follows for the first two weeks:

Day 1: Lifting (pull day -- do all exercises that incorporate pulling)
Day 2: 60 minute spin class
Day 3: Lifting (lower body)
Day 4: 60 minute spin class
Day 5: Lifting (push day -- do all exercises that incorporate pushing)
Day 6 and 7: Rest

Replies

  • drwilseyjr
    drwilseyjr Posts: 225 Member
    I do mostly weight training with some cardio mixed in, but mostly runs on Sunday.

    Day 1: chest, back, core
    Day 2: shoulders, arms, core
    Day 3: legs
    Day 4: chest, back, core
    Day 5: shoulders, arms, core
    Day 6: run to gym, legs
    Day 7: run
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    I train movements.
    Current training cycle is -
    Bench
    Squat
    Bench
    Recovery (deads)
    Bench

    Deadlifts on recovery day is an inside joke at this point.
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    I tried to do a push/pull split, but it was too taxing on my biceps to train them on back on the same day. Here's my current routine:

    Sun - Hypertrophy lower and core
    Mon - Hypertrophy chest and back; steps workout or spin
    Tue - Hypertrophy shoulders and arms, cardio blast
    Wed - Power lower
    Thu - Power chest and back, steps workout or interval training
    Fri - Cardio blast
    Sat - Power back and arms, kickbox

    It's a modified version of the PUHL workout. I spread upper over two days and cut out the rest days.
  • Gaz_Palmer
    Gaz_Palmer Posts: 34 Member
    Kinobody workouts.
    Heavy lifting, reverse pyramids.
    Monday Chest/Arms Wednesday Legs/Abs Friday Upper body. Light cardio inbetween. Extra core stuff any day.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    I just came off of the following routine.
    Day 1 Back
    Day 2 Arms
    Day 3 Chest
    Day 4 Shoulders
    Day 5 Legs

    4 sets of 10 reps for each movement, movements change weekly.

    The program I'm on now is the same in terms of only working on one muscle group per day. The sets and reps change per week as well. It's a four week program.
  • rainbow198
    rainbow198 Posts: 2,245 Member
    Every morning I do walking/jogging intervals for 2 - 4 miles.

    In the evenings I weight-train:

    Monday, Wednesday, Friday I focus on my lower body.
    Tuesday, Thursday, Saturday I focus on my upper body.

    I add in calisthenics, plyometrics, Pilates, barre and random workouts (Youtube and dvd's) throughout the week as well. I'm currently enjoying Hammer & Chisel right now.

    I'm very happy with the results I've gotten from this routine.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    I do a 3-day split
    1. Sunday- Back and Shoulders
    2. Tuesday- Legs and Glutes
    3. Thursday- Chest and Arms

    Warm-up: Static stretching, myofascial release, and 5 minutes kettlebell swings

    Resistance: Each workout incorporates pulling and pushing (for a total of 2 exercises per body part). I am currently training for some muscular endurance so i'm supersetting strength exercises in an endurance range with a balance/stability movement working a similar muscle group.
    For example:
    Deadlifts 4 sets of 15
    SS/W Single leg romanian deadlift 4 sets of 15

    -Or-

    Bench press 4 sets of 15
    SS/W alternating arm dumbell chest press


    Cardio: About 30 minutes of just general cardio about 55-65% my Max HR.



    So each workout takes just about 75-90 minutes and i do it 3 times per week.

  • riffraff2112
    riffraff2112 Posts: 1,756 Member
    Your present routine is certainly a sensible one. I prefer days focused on muscle groups.

    A typical week would look something like this
    1. Chest, Abs
    2. back, shoulder
    3. arms, abs
    4. legs

    This generally gets me through the week and I start again when I complete this cycle. I tend to do some cardio on workout days, also throw in a pure cardio day once a week. Generally a 5km jog or something equivalent.
  • rachelmarie1
    rachelmarie1 Posts: 201 Member
    I feel kinda silly listing mine next to everyone's so far lol...
    Monday- dumbbells @ home
    Tuesday- dumbbells @ home
    Wednesday- 60 minutes of a Zumba/dance type of class, followed by 60 minutes in a yoga class
    Thursday- dumbbells @ home
    Friday- 60-75 minutes of a Zumba/dance type of class, the time varies bc it's the last one that night ;)
    Saturday- 60 minute boot camp class, if my son doesn't have a football game
    Sunday- 60 minute barre class, if not doing something with my son. They have a core dance class where I go that I want to check on on this day too :)

    *also have the random dog walk at the park, or walking at the zoo or aquarium :)
  • Mycophilia
    Mycophilia Posts: 1,225 Member
    Monday - Lower strength
    Tuesday - Upper strength
    Thursday - Lower volume
    Friday - Upper volume
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I do a full body horizontal/vertical push/pull split 3x per week.

    A: horizontal push/pull for upper and snatches, deadlifts, and either split squats, lunges, or step ups
    B: vertical push/pull for upper and cleans, squat variations, and RDLs.
  • JaimusWilliams
    JaimusWilliams Posts: 84 Member
    edited April 2016
    Sunday: Biceps & Heavy Shoulder - 40-60 minutes of Cardio (depending how I feel)

    Monday: Legs followed by 30 minutes on the Cross Trainer Elliptical.

    Tuesday: Chest & Light Shoulders followed by 45 minutes on the stairmaster - which is usually brutal depending on how my legs felt from the day before. So sometimes I mix it up.

    Wednesday: Rest day or cardio

    Thursday: Back & Abs followed by 30-40 minutes of cardio

    Friday: Triceps, 2nd chest day, and more Abs plus 30 min of cardio

    Saturday: Rest day
  • deluxmary2000
    deluxmary2000 Posts: 981 Member
    Mine is a completely arbitrary program based on what I enjoy doing, and when equipment is available (working around class schedules at a very small gym). No science involved :( lol:
    Mon – 30 min run / 20 min legs
    Tues – 60 min back/chest/shoulders/bi/tri
    Wed – 30 min run / 20 min legs
    Thurs – 60 min back/chest/shoulders/bi/tri
    Friday – 30 min run / 30 min yoga (morning), Crossfit (evening)
    Saturday – Rest
    Sunday - Crossfit
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    edited April 2016
    Generally, I train these primary lifts in this order.
    • Mon: Off
    • Tue: Squat, Bench Press.
    • Wed: Squat, Push Press.
    • Thu: Squat, Bench Press.
    • Fri: Off
    • Sat: Deadlift.
    • Sun: Bench, Push Press.
    Dynamic warmup before. Cool-down stretching afterward.

    I'm not listing all the accessories or conditioning at this time. These change from off-season to meet preparation to meet tapering.
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    edited April 2016
    1. legs- biceps
    2. 2. chest shoulders tri's
    3. legs
    4. back
    5. legs biceps
    6. chest shoulder tri's
    rest
    startover

    I ride a stationary bike every morning seven days a week for an hour on tuesdays and sunday I do it twice (my days off).
  • kuftae
    kuftae Posts: 299 Member
    Mon: OFF
    Tues: Pull
    Wed: Cycling
    Thur: Push
    Fri: Cycling
    Sat: Legs
    Sun: OFF
  • kuftae
    kuftae Posts: 299 Member
    nakedraygun wrote: »
    Generally, I train these primary lifts in this order.
    • Mon: Off
    • Tue: Squat, Bench Press.
    • Wed: Squat, Push Press.
    • Thu: Squat, Bench Press.
    • Fri: Off
    • Sat: Deadlift.
    • Sun: Bench, Push Press.
    Dynamic warmup before. Cool-down stretching afterward.

    I'm not listing all the accessories or conditioning at this time. These change from off-season to meet preparation to meet tapering.

    I see you train push-press. What is the advantage of training that instead of strict/ military presses?
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    edited April 2016
    kuftae wrote: »
    nakedraygun wrote: »
    Generally, I train these primary lifts in this order.
    • Mon: Off
    • Tue: Squat, Bench Press.
    • Wed: Squat, Push Press.
    • Thu: Squat, Bench Press.
    • Fri: Off
    • Sat: Deadlift.
    • Sun: Bench, Push Press.
    Dynamic warmup before. Cool-down stretching afterward.

    I'm not listing all the accessories or conditioning at this time. These change from off-season to meet preparation to meet tapering.

    I see you train push-press. What is the advantage of training that instead of strict/ military presses?
    As an accessory to the bench press it's perfect. Also, I plan on incorporating some olympic lifting this summer. The push press is an explosive lift which has a greater crossover to those lifts.
  • kuftae
    kuftae Posts: 299 Member
    nakedraygun wrote: »
    kuftae wrote: »
    nakedraygun wrote: »
    Generally, I train these primary lifts in this order.
    • Mon: Off
    • Tue: Squat, Bench Press.
    • Wed: Squat, Push Press.
    • Thu: Squat, Bench Press.
    • Fri: Off
    • Sat: Deadlift.
    • Sun: Bench, Push Press.
    Dynamic warmup before. Cool-down stretching afterward.

    I'm not listing all the accessories or conditioning at this time. These change from off-season to meet preparation to meet tapering.

    I see you train push-press. What is the advantage of training that instead of strict/ military presses?
    As an accessory to the bench press it's perfect. Also, I plan on incorporating some olympic lifting this summer. The push press is an explosive lift which has a greater crossover to those lifts.

    I see. I've always done strict press but a change of pace might be nice. Just lifting to get jackd n tan tho so I imagine a lot of benefits will be lost on me.
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    kuftae wrote: »
    nakedraygun wrote: »
    kuftae wrote: »
    nakedraygun wrote: »
    Generally, I train these primary lifts in this order.
    • Mon: Off
    • Tue: Squat, Bench Press.
    • Wed: Squat, Push Press.
    • Thu: Squat, Bench Press.
    • Fri: Off
    • Sat: Deadlift.
    • Sun: Bench, Push Press.
    Dynamic warmup before. Cool-down stretching afterward.

    I'm not listing all the accessories or conditioning at this time. These change from off-season to meet preparation to meet tapering.

    I see you train push-press. What is the advantage of training that instead of strict/ military presses?
    As an accessory to the bench press it's perfect. Also, I plan on incorporating some olympic lifting this summer. The push press is an explosive lift which has a greater crossover to those lifts.

    I see. I've always done strict press but a change of pace might be nice. Just lifting to get jackd n tan tho so I imagine a lot of benefits will be lost on me.

    I'm on #teamswoleandpasty but yeah give them a try.
  • chiptease
    chiptease Posts: 70 Member
    edited April 2016
    I'm fortunate to be able to exercise during my lunch breaks, so here goes:

    MWF: 30 minute abs + 15 minute jog/6-7mph.
    TuTh: 30 minute legs + 15 minute jog/6-7mph, then post-work at home: 5x5 stronglifts.
    Saturdays: 5x5 stronglifts.
  • Mistraal1981
    Mistraal1981 Posts: 453 Member
    Mon: off
    Tues: 45 min spinning class
    Wed: Chest and triceps; 15 mins of hiit sprints on the treadmill
    Thurs: Back and biceps; 15 mins of hiit sprints on the treadmill
    Fri: off
    Sat: Shoulders and traps; 15 mins of sprints on the treadmill
    Sun: Legs
This discussion has been closed.

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