The Best Weekly Workout Routine – Full Body and Split Workout Routine
“How often should i weight train a week?” or “How often should one lift weights?” These questions are asked by many people, specially beginners. In this post we are going to break it down for you and create the best workout routine for you.
Should you workout everyday?
It’s not a good idea to workout everyday if you are weight lifting, your muscles required rest time. However, you can workout two days and get rest for a day.
You may have noticed some people workout 4-5 times a week with average muscle gain, you may also have noticed some people go to the gym only 3 days a week with maximum gains.
Now you must be wondering, what’s the magic formula ? Well, it really depends on your fitness goals and determination toward that goal. For example, you workout 7 days a week but, you lack discipline with your sleep and nutrition, you will waste your time and energy. If your workout routine is 3 days a week, with proper nutrition and rest, with full intensity, you will achieve your fitness goals faster. So how much should you exercise per week?
Let me explain couple of things before jumping into our “weekly workout schedule”.
There are two different workout routines with the kind of similar results, you can either workout your full body 3 days a week or do a 5 days split body workout routine. It doesn’t matter whether you workout in the morning or in the evening.
Full Body Workout Routine
Full body workout is great because, you can train every muscle group in one workout session. Full body workout burns more fat than split body workout. If you have a nine to five job and can’t really go to the gym every other day, full body workout fits your lifestyle. According to fitness trainers and research, you should stick with 2-3 days a week full body workout plan.
Monday: 50-70 Minutes
Thursday: 50-70 Minutes
Sunday: 50-70 Minutes
if you train too frequently and intensely, your body will fall behind in recovery and fail to adapt as desired. Similarly, if you train too infrequently, you’ll miss out on potential growth.
Split body Workout Routine
Split training allows you to work out more than three days a week easily with maximum intensity regardless of level of advancement. The idea, then, is to train every major muscle group as often and vigorously as it takes to keep your body’s muscle building-machinery humming along effectively and efficiently. This workout routine is chosen by experienced trainers or people who’s been into fitness for a while.
You can train 4-5 days a week when on split workout plan. However, don’t overwork your muscles, keep your workout no more than 50 minutes.
Monday: Chest, Biceps, Triceps
Wednesday: Back, Shoulders, Traps, Abs
Thursday: Legs, Biceps, Triceps, Cardio
Friday: Chest, Abs, Shoulders, Cardio
Sunday: Legs, Back, Cardio
Remember “If you want to achieve your fitness goals, get proper rest, nutrition and workout with full intensity.”
You can checkout both full body workout plan and split body workout plan in our fitness section.