What is your weight training schedule?
Posted by LD on April 30, 2010 under Fitness | 
4 Comments to Read
It seems there are quite a few ways to separate your weight training schedule over the week. For years I did the 3 day split of
- Day 1 = Chest and triceps
- Day 2 = Back and biceps
- Day 3 = Legs and shoulders
Then when I wanted to bump up to 5 days a week I just looped the routine
- Day 1 = Chest and triceps
- Day 2 = Back and biceps
- Day 3 = Legs and shoulders
- Day 4 = Chest and triceps
- Day 5 = Back and biceps
For the past 3 or 4 months I’ve been doing a 5 day routine that is similar but more targeted.
- Day 1 = Chest and shoulders
- Day 2 = Back and shrugs (other misc. exercises)
- Day 3 = Legs and lower back
- Day 4 = Triceps and abs
- Day 5 = Biceps and forearms
The reason I do this split is because I always felt that my shoulders never really got a chance to rest. My shoulders would get hit some on chest days, then worked hard on leg days, then worked a bit more on triceps day. I would get sharp pains in my shoulders during my workouts. So now my shoulders get worked hard on day 1, and then worked a little on day 4 and that’s it.
The Dead Simple Advice: There is no right answer, pick a weight training schedule that fits your lifestyle.
What is your schedule?
Yavor said,
Hey man, my schedule right now is all over the place – some basketball on the weekends, along with tons of chins and dips at the playground, and handstand pushups and dumbbell work at home done as often as possible.
Y.
FitXcel said,
Mine is a bit weird, but consistently weird.
Sunday is off, two days of chest/back, two days of shoulders/tris/bis, one day of leg work, and lots of cardio and soccer.
When the season is over, I’ll move to a more frequent schedule for legs and the other major muscle groups.
Dan said,
I like to mix it up. Right now I’m doing MadCow 5X5 which has me lifting 3 days a week. Starting next week I’ll probably go back to a 4 day split. Keeping my routine fresh always helps with motivation for me.
Dan
Darrin said,
I currently lift 2-3 days a week, focusing on “big lifts” such as squats, deadlifts, presses, and pullups. This way I can not only work most of my muscle groups every time, but I also activate the anabolic hormones that help to grow muscle.
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