How many days a week do you work out?

Dodgerblue · 08-19-2008, 09:46 PM

I'm trying to get some ideas on some good work out schedules and I'm interested in learning what type of schedules some of you all have. I hear so much from people sometimes I wonder what the best schedule is.

Right now I can only really think of a 4 day plan

Monday--chest

Tuesday---biceps/triceps---(is it okay to do both on same day?)

Wednesday--Legs

Thursday---Shoulders

I usually run everyday, sit ups everyday.

lucifuge · 08-19-2008, 10:03 PM

here's my current split
Day 1:
Legs

Day 2: off

Day 3:
Chest & Triceps (push)

Day 4: off

Day 5:
Back & Biceps (pull)

Day 6: off

Day 7:
Shoulders

fufu · 08-19-2008, 10:18 PM

4 usually

Dodgerblue · 08-19-2008, 10:40 PM

Should I take days off more in between?

Bradicallyman · 08-19-2008, 11:04 PM

Quote:

Originally Posted by Dodgerblue

I'm trying to get some ideas on some good work out schedules and I'm interested in learning what type of schedules some of you all have. I hear so much from people sometimes I wonder what the best schedule is.

Right now I can only really think of a 4 day plan

Monday--chest

Tuesday---biceps/triceps---(is it okay to do both on same day?)

Wednesday--Legs

Thursday---Shoulders

I usually run everyday, sit ups everyday.

You don't work your back?

I used to work out 4 days a week. Mon-Chest , Wed- Back, Fri-Legs, Sat- Bi/Tr/Shoulder

Now I am back to a three day push pull split with two days of cardio

**Gazhole** · 08-20-2008, 06:02 AM

2 or 3 usually.

Made great gains on a particularly intense 2x week fullbody lifting program.

I would rethink your split though, even before you get to the important stuff to do with your program.

In your split you're working your pushing musculature (chest, shoulders, triceps) 3 times a week - without even looking at your movement selections i know theres gonna be a lot of crossover.

Bench Press uses shoulders, chest, and triceps.
Military Press uses shoulders and triceps.
Skullcrushers use shoulders and triceps.
Dips use shoulders chest and triceps.

etc etc.

You're gonna be overkilling those muscles by working them three days a week, why not combine them into one day?

Also, why the hell no back training? You need some balance in there unless you want your shoulders pulled a foot out in front of you.

Have you read the stickied threads on program design in this forum? I suggest those

rahaas · 08-20-2008, 06:15 AM

Same as Gaz. Usually 3 day but sometime switch back to two.

mpmurph29 · 08-22-2008, 02:34 PM

Here's a good routine that I made up a few months ago.

Day 1: BACK/REAR DELTS - bent over rows, bent over lateral raises, pull ups
Day 2: QUADS/LOWER BACK - squat, leg press, deadlift
Day 3: CHEST - flat bench, floor bench, incline bench, decline bench, flies
Day 4: HAMS/CALVES - calve raises, hamstring curls
Day 5: DELTS/TRAPS - front raises, lateral raises, shrugs
Day 6: BI's/TRI's - tricep extensions, skull crushers, close grip bench, all variations of curls (preacher, incline, concentration, standing, seated, cable)

Usually intense training periods for me are around christmas break or spring break....here's a good routine during those times

Day 1: CHEST/SHOULDERS/TRICEPS
Day 2: THIGHS/HAMS/CALVES
Day 3: BACK/BICEPS

Day 1: CHEST/UPPER BACK
Day 2: THIGHS/HAMS/CALVES
Day 3: TRAPS/DELTS/BI/TRI/LOWER BACK

These are 3 day spreads meant to train your whole body 2x in one week....Like i said, this is a relatively intense routine, so i don't do it very often, but it's nice every once in awhile, for the extra pump to re-kindle the flame for your old workouts.

ReproMan · 08-22-2008, 03:39 PM

Right now 4 days.

Day 1: Upper Push
Day 2: Hammy dominant legs
Day 3: Upper Pull
Day 4: Quad dominant legs

**Gazhole** · 08-22-2008, 03:42 PM

Quote:

Originally Posted by ReproMan

Right now 4 days.

Day 1: Upper Push
Day 2: Hammy dominant legs
Day 3: Upper Pull
Day 4: Quad dominant legs

I always love this split. Its simple, and you learn to dread those all-leg days.

ReproMan · 08-22-2008, 03:46 PM

Quote:

Originally Posted by Gazhole

I always love this split. Its simple, and you learn to dread those all-leg days.

Yeah, I just got back in the gym recently so I figured I'd start with something simple yet effective.

**Gazhole** · 08-22-2008, 03:49 PM

Quote:

Originally Posted by ReproMan

Yeah, I just got back in the gym recently so I figured I'd start with something simple yet effective.

I havent done an upper lower for ages, i've been really into fullbody. May give this another go when i get back to Uni.

ReproMan · 08-22-2008, 07:30 PM

Quote:

Originally Posted by Gazhole

I havent done an upper lower for ages, i've been really into fullbody. May give this another go when i get back to Uni.

And I may give that a go when doing a mile on the elliptical doesn't give my whole body doms.

I should be good next week.

Scarface30 · 08-22-2008, 07:35 PM

I am also a huge fan of the upper/lower, but instead of doing push/pull, I do horizontal/vertical. will be starting an upper/lower split once back in school.

although I am a fan of 3 fullbodies a week too.

ReproMan · 08-22-2008, 07:39 PM

Quote:

Originally Posted by Scarface30

I am also a huge fan of the upper/lower, but instead of doing push/pull, I do horizontal/vertical.

That's a great way to switch it up, I like that as well.

DaMayor · 08-22-2008, 08:23 PM

Usually twelve to fifteen days a week.....which is why I'm so fly for a white guy. True Story.

Day One...upper-lower-cardio.HIIT.Marathon
upper-lower-cardio.HIIT. Marathon
Day Two-same....etc. etc. etc.
Day three...chase and consume small cattle, children, and MILF's.

I usually lift between 500 to 1000 lbs. if my diet is in tact.....on arm day.

I have noticed that I am starting to turn green a little bit, and I am noted as saying stuff like "Hulk Smash" on a regular basis.

prisontat · 08-22-2008, 08:35 PM

everyones plan sounds great,you may want to mix and match a few to see what your body adjusts to best. no matter what though youll need to eventually switch it up again. due to the fact that your muscle will get use to the same thing over and over again, you have to shock the muscle and give it a little surprise ever so often. youll know because you wont feel the same pump after an intence workout

DaMayor · 08-22-2008, 08:38 PM

Quote:

Originally Posted by prisontat

everyones plan sounds great,you may want to mix and match a few to see what your body adjusts to best. no matter what though youll need to eventually switch it up again. due to the fact that your muscle will get use to the same thing over and over again, you have to shock the muscle and give it a little surprise ever so often. youll know because you wont feel the same pump after an intence workout

08-19-2008, 09:46 PM	#1
Dodgerblue Registered User Join Date: Dec 2006 Posts: 8	How many days a week do you work out? I'm trying to get some ideas on some good work out schedules and I'm interested in learning what type of schedules some of you all have. I hear so much from people sometimes I wonder what the best schedule is. Right now I can only really think of a 4 day plan Monday--chest Tuesday---biceps/triceps---(is it okay to do both on same day?) Wednesday--Legs Thursday---Shoulders I usually run everyday, sit ups everyday.
Dodgerblue Registered User Join Date: Dec 2006 Posts: 8

08-19-2008, 10:18 PM	#3
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,447 Photos: 7	4 usually
	fufu's 1337 Journal Your diet will set you free.

08-19-2008, 10:40 PM	#4
Dodgerblue Registered User Join Date: Dec 2006 Posts: 8	Should I take days off more in between?
Dodgerblue Registered User Join Date: Dec 2006 Posts: 8

08-22-2008, 07:35 PM	#14
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,771 Photos: 2	I am also a huge fan of the upper/lower, but instead of doing push/pull, I do horizontal/vertical. will be starting an upper/lower split once back in school. although I am a fan of 3 fullbodies a week too.
	Warning: Seismic Testing Zone Looks like the records will have to wait...

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08-19-2008, 10:03 PM	#2
lucifuge 100 Proof Chaos Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 1,339 Photos: 14	here's my current split Day 1: Legs Day 2: off Day 3: Chest & Triceps (push) Day 4: off Day 5: Back & Biceps (pull) Day 6: off Day 7: Shoulders

08-20-2008, 06:15 AM	#7
rahaas Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 261	Same as Gaz. Usually 3 day but sometime switch back to two.

08-22-2008, 02:34 PM	#8
mpmurph29 Registered User Join Date: Aug 2008 Location: Texas Posts: 36	Here's a good routine that I made up a few months ago. Day 1: BACK/REAR DELTS - bent over rows, bent over lateral raises, pull ups Day 2: QUADS/LOWER BACK - squat, leg press, deadlift Day 3: CHEST - flat bench, floor bench, incline bench, decline bench, flies Day 4: HAMS/CALVES - calve raises, hamstring curls Day 5: DELTS/TRAPS - front raises, lateral raises, shrugs Day 6: BI's/TRI's - tricep extensions, skull crushers, close grip bench, all variations of curls (preacher, incline, concentration, standing, seated, cable) Usually intense training periods for me are around christmas break or spring break....here's a good routine during those times Day 1: CHEST/SHOULDERS/TRICEPS Day 2: THIGHS/HAMS/CALVES Day 3: BACK/BICEPS Day 1: CHEST/UPPER BACK Day 2: THIGHS/HAMS/CALVES Day 3: TRAPS/DELTS/BI/TRI/LOWER BACK These are 3 day spreads meant to train your whole body 2x in one week....Like i said, this is a relatively intense routine, so i don't do it very often, but it's nice every once in awhile, for the extra pump to re-kindle the flame for your old workouts.

08-22-2008, 03:39 PM	#9
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 7,226	Right now 4 days. Day 1: Upper Push Day 2: Hammy dominant legs Day 3: Upper Pull Day 4: Quad dominant legs

08-22-2008, 08:23 PM	#16
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,145	Usually twelve to fifteen days a week.....which is why I'm so fly for a white guy. True Story. Day One...upper-lower-cardio.HIIT.Marathon upper-lower-cardio.HIIT. Marathon Day Two-same....etc. etc. etc. Day three...chase and consume small cattle, children, and MILF's. I usually lift between 500 to 1000 lbs. if my diet is in tact.....on arm day. I have noticed that I am starting to turn green a little bit, and I am noted as saying stuff like "Hulk Smash" on a regular basis.

08-22-2008, 08:35 PM	#17
prisontat Registered User Join Date: Aug 2008 Location: jackson ms Posts: 12	everyones plan sounds great,you may want to mix and match a few to see what your body adjusts to best. no matter what though youll need to eventually switch it up again. due to the fact that your muscle will get use to the same thing over and over again, you have to shock the muscle and give it a little surprise ever so often. youll know because you wont feel the same pump after an intence workout