Schedule for people who lift

I do a push pull leg split 6 days a week.my rest day is sunday.

chest and triceps Monday and Thursday, back and biceps on Tuesday and Friday, Shoulders and Legs on Wednesday and Saturday. Off Sunday. I throw in Abs and cardio every other day.

I've always done 4. I've either broken it up by compound lifts, and followed with accessories. I've also done two days power, two days hypertrophy, split by upper and lower. Now my program is:
Monday-Squat volume, Bench Heavy, Hip Thrust
Tuesday-Squat Strength, Bench hypertrophy, Deadlift Power
Thursday-Squat Power followed by glute work: cable pull throughs, cable kick backs, hip abduction
Friday-Bench Strength, Deadlift Strength. Then I do good mornings, followed by upper body accessories like face pulls, seal rows, skull crushers, bicep curls, lat pull downs.

All in all I'm focused on my compound lifts. Squat 3x per week, Bench 3x, deadlift 2x.

I do 3x2
monday - chest and abs
tuesday - shoulders and back
wednesday - legs and arms
thursday - chest and abs
friday - shoulders and back
saturday - legs and arms... and cartoons
sunday - rest day

depending on mood and energy levels, I switch accessory lifts and rep schemes in the second half of the week.

5 days a week, and what lift goes where depends on the focus for any given cycle. Currently on a squat and deadlift focus so doing both three times a week plus benching twice.

Starting Strength program generally 3x's a week (MWF); sometimes every other day including weekends. Split routine. Day 1: Squat, Bench Press and Power Clean. Day 2: Squat, Overhead Press and Deadlift. Usually do 2-3 warm ups at lower weights and 3 sets of 5 reps for all except Deadlifts, which only requires 1 set of 5 reps. Weight is increased 5# each session or fractionally as necessary. Still in linear progression and have not needed to incorporate an intermediate training program yet.

I lift 4x a week. 3 of those days consist of a full body workout. All compound lifts lifting heavy AF. On the other day I focus on shoulders and mobility. I can't stress the importance of good shoulder health. After each session I'll do a variation of HIIT cardio. For the other days in the week I'll dabble in bodyweight stuff nothing major.

Monday: glute activation, glutes, hip abduction, hip rotation
Tues: back, arms, abs
Wed: glute activation, hip abduction, hip rotation
Thur: shoulders, legs
Fri: glute activation, glutes, hip abduction, hip rotation
Sat/Sun: hike, cycle for fun

Mon-Fri: run followed by speed work or endurance training

I am doing the 5X5 program exactly as laid out. 3 days a week. 6 months in, it is coming along great.

4 days/ week is plenty for me. I follow the PHUL lifting program.

I'm currently doing a modified version of the PHUL program.

Power cycle (heavier weight, less reps, more compound movements)
Day 1 - Legs
Day 2 - Chest and back
Day 3 - Shoulders and arms
Hypertrophy cycle (higher reps, mix of compound and isolation movements)
Day 4 - Legs
Day 5 - Chest and back
Day 6 - Shoulders and arms
Day 7 - rest

SL 5x5

3x a week. ~45-60min per session.

Lift: Tues, Thurs, Sat. I don't have a set schedule but I rotate (basically SL 5x5): squats, benchpress, deadlift, pullups, bent over rows across those three days. Most lift days I do get my whole body though or will throw in some curls or L-sits on occasion. No idea how people lift more than 3-4 days a week; it just isn't enough time to recover if I've been lifting to max capacity/failure.

singingflutelady wrote: »

@kwtilbury have you checked out PHAT? It is similar to phul but 5 days

I'll check it out. Thanks!