Full Body or Specific Days

haleyjester
haleyjester Posts: 197 Member
edited November 2024 in Fitness and Exercise
Is it better to separate your days, ex. Leg Day, Abs Day, etc.? Or is it better to focus on all over body workout?

I am trying to create a weekly workout plan for myself including the gym/home/outdoors.

Any advice, personal weekly workouts, or anything you would like to share would be greatly appreciated. Thank you so much!

Replies

  • SonyaCele
    SonyaCele Posts: 2,841 Member
    edited August 2017
    it all depends on what you wanna get out of your workout. For just general fitness, it really doesn't matter, just be active in any way that fits your schedule. But if you have specific fitness goals, then you will want to train in a certain way and the best way for that is to find a program you like and follow that, rather than trying to create it yourself.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    edited August 2017
    What I was told was that core CAN be done every day. Otherwise, either full-body every other day or alternate between upper and lower body.

    I personally do full body three days a week. I got a routine out of Joan Pagano's Strength Training Exercises for Women, which uses light (up to 12lb dumbbells) weights and bodyweight for the most part. I'm slowly adding weights and reps. This is mostly her 'intermediate' workout, but I'm including a few exercises from the 'advanced' one (specifically, the alternating dumbbell press, dead bugs, and deep abs jackknifes). This week, my workout looks like this:

    Squat with weights: 1 set of 15 with 2 8lb dumbbells. 1 set of 8 with 2 10lb dumbbells.
    Side-squat with weights (using cardio step): 1 set of 15 with 2 8lb dumbbells. 1 set of 8 with 2 10lb dumbbells.
    Front lunges: 1 set of 15 with 2 5lb dumbbells. 1 set of 8 with 2 8lb dumbbells.
    Donkey kicks: 2 sets of 12 with 5lb ankleweight. 1 set of 8 with 5lb ankleweight

    Lateral raise on stability ball: 1 set of 15 with 2 8lb dumbbells. 1 set of 8 with 2 10lb dumbbells
    Half push-up with cardio step: 2 sets of 20
    Alternating dumbbell press on stability ball: 1 set of 10 with 2 3lb dumbbells
    Front and side shoulder raises: 1 set of 12 with 2 8lb dumbbells
    Biceps 21s, 1 set with 2 10lb dumbbells
    Triceps kickbacks: 2 sets of 12 and 1 set of 8 with 8lb dumbbells

    Bicycle crunches: 3 sets of 20
    Dead bugs: 1 set of 5
    Modified deep abs jackknife on stability ball: 2 sets of 10
    Plank: 90 seconds

  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited August 2017
    If you're a beginner or novice, a 3 day a week program (M/W/F) of compond weight lifting (including just DLs, SQTs, BPs & OHPs) is more than sufficient.to develop strength throughout your body including your core.

    The best known programs of this type are Starting Strength and Stronglifts. I've used both of these programs and prefer Starting Strength but others prefer Stronglifts. Do the research and decide which you like best.

    If you feel that you must, you can also supplement this with cardio (of your choice) and/or compound body weight exercises (such as pullupd, pushups and dips) on "off" days but at least allow yourself weekends to rest.

    IMO, isolation lifts are best left to advanced body builders who make the best use of and venefit most from them.

  • VeronicaA76
    VeronicaA76 Posts: 1,116 Member
    Depends on fitness level and goals. I do 1-2 body parts a day on a 6 day schedule. My goal is also massive musculature. General fitness, whole body every other day is great. I do advice you to seek council of a registered and accredited personal trainer that specializes in your particular goals. They can help immensely!!!! Most will set up a workout program for you and adjust it as needed, many will also help you with nutrional planning.
  • haleyjester
    haleyjester Posts: 197 Member
    sgt1372 wrote: »
    If you're a beginner or novice, a 3 day a week program (M/W/F) of compond weight lifting (including just DLs, SQTs, BPs & OHPs) is more than sufficient.to develop strength throughout your body including your core.

    The best known programs of this type are Starting Strength and Stronglifts. I've used both of these programs and prefer Starting Strength but others prefer Stronglifts. Do the research and decide which you like best.

    If you feel that you must, you can also supplement this with cardio (of your choice) and/or compound body weight exercises (such as pullupd, pushups and dips) on "off" days but at least allow yourself weekends to rest.

    IMO, isolation lifts are best left to advanced body builders who make the best use of and venefit most from them.

    My goal is to lose 50 lbs. I currently weigh 200, im 28, 5'6, I know im capable. Im always just very unsure of how to go about it. I actually downloaded StrongLift 5x5 a week ago but didn't start it yet. My upper body strength is nothing compared to lower body.

  • rybo
    rybo Posts: 5,424 Member
    A full body routine will be more effective and efficient. Unless you are an actual body builder, splitting up into individual body parts is unnecessary
  • ecjim
    ecjim Posts: 1,001 Member
    Do a full body 2 - 3 X per week - do upper body press + upper body pull + squat and /or deadlift each workout - one of the 5X5 programs like Starting Strength or Strong Lifts work fine. The one body part per day is for a more advanced lifter who needs more sets/reps
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited August 2017
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    I actually like the "Aworkoutroutine" one because it is simple, focuses on the main compound lifts, and I found transitioning from dumbbells to the barbell quite straightforward. I just didn't feel like I could start with Starting Strength or Strong Lifts, and I have been really enjoying my results so far, so I am sticking with the program for now. It is a 3 day a week full body program.

    ETA: I just bought the Starting Strength book and I am starting to read it to get detailed information about lifts, but I am not sure that I will switch to that program as I am happy with my current routine.
  • sijomial
    sijomial Posts: 19,809 Member
    Full body x3 a week concentrating on big compound lifts is generally recommended for a beginner.

    And a beginner isn't the right person to devise a workout routine unless the goal is solely enjoyment rather than training effectively and efficiently.
  • Maxxitt
    Maxxitt Posts: 1,281 Member
    I am doing the Strong program (sequel to New Rules of Lifting for Women) which involves full body compound lifts with a round of interval training at the end. I do this 3 days a week - I am 4 months in and have definitely gained both strength and cardiac fitness. I have been eating more or less at maintenance during this time - lost a pants size, expanded a bit in the shoulders and maintained the same scale weight - but recently started eating at a small deficit to see if I can get the pounds down. I felt better 15 pounds lighter.
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