How should I divide my workout routine?

How should I divide my workout days?

Divide your weekly workout into a three-day split where you divide upper body work into a push/pull routine over two days and work your lower body on a separate day. A typical three-day split would include chest and triceps work on Day 1, back and biceps on Day 2, and legs and shoulders on Day 3.

How should I structure my workout routine?

As a general guideline, I recommend the following reps per set averages:

  1. Compound Exercises – 5 to 10 reps per set.
  2. Isolation Exercises – 8 to 15 reps per set.
  3. Machine Exercises – 8 to 15 reps per set.
  4. Leg Exercises – 5 to 20 reps per set.
  5. Cable Exercises – 8 to 15 reps per set.

How do I divide my workouts?

5. Five-Day Split

  1. Day 1: Chest—4-5 exercises, 3-4 sets, 6-15 reps.
  2. Day 2: Back—5 exercises, 3-4 sets, 6-15 reps.
  3. Day 3: Shoulders, upper traps—4-5 exercises, 3-4 sets, 6-15 reps.
  4. Day 4: Legs—5-6 exercises, 3-4 sets, 6-15 reps.
  5. Day 5: Biceps, triceps—3-4 exercises each, 3-4 sets, 6-15 reps.
  6. Day 6-7: Rest.

What is a good 5 day workout split?

A 5 day split divides your workout sessions into several muscle groups such as back, chest, legs, shoulders, and arms. For your back, some popular exercises are deadlifts, lateral pull-downs, bent over rows, and dumbbell rows. For your chest and abs, you’re more likely to focus on bench presses, crunches, and pushups.

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How do I split my workout in 3 days?

Popular 3 Day Workout Splits

  1. Schedule. Monday: Chest Shoulders & Triceps. Tuesday: Rest day. Wednesday: Back and Biceps. Thursday: Rest day. …
  2. Chest Shoulders & Triceps.
  3. Back and Biceps.
  4. Legs & Core.
  5. Schedule. Monday: Push. Tuesday: Rest day. Wednesday: Pull. Thursday: Rest day. …
  6. Dumbbells.
  7. Pre-workout.
  8. Protein Powder.

How do I structure my lower body workout?

Leg Workout

  1. 1 Pulse squat. Sets 3 Reps 8-12. …
  2. 2 Hip thrust. Sets 3 Reps 10-15. …
  3. 3 Bulgarian split squat. Sets 3 Reps 10-12 each leg. …
  4. 4 Cable kick-back. Sets 3 Reps 15-20 each leg. …
  5. 5 Seated hamstring curl. Sets 3 Reps 12-15. …
  6. 6 Plank. Sets 3 Time 30-60sec.

What is a good weekly workout schedule?

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of active rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

What’s the best routine to build muscle?

5 Workouts That Build Muscle and Mass Fast

  • Barbell chest press: Do 4 sets of 6-8 reps. …
  • Barbell row: 4 sets, 8-10 reps. …
  • Decline dumbbell chest press: 4 sets, 6-8 reps. …
  • Weighted pullup: 4 sets, to failure. …
  • Do 10 sets of 10 with 1-minute rest in between sets. …
  • 10 sets of 10 with 1-minute rest between sets.

Is 4 days workout enough?

Training four or five times a week is ideal, but most people find that unachievable due to time constraints, so Mans says it’s best to aim for three: “This exposes your body to a large enough training stimulus throughout the week, which enables the body to adapt, get stronger, leaner and fitter.”

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How do you split your workouts in 4 days?

4-day Split Workout Routines

  1. Monday: Chest/Triceps. Tuesday: Back/Biceps. Wednesday: Off. Thursday: Legs. Friday: Shoulders/Arms/Abs. …
  2. Monday: Chest/Triceps. Tuesday: Back/Biceps. Wednesday: Off. Thursday: Legs/Abs. Friday: Shoulders/Arms. …
  3. Monday: Back/Biceps. Tuesday: Chest/Triceps. Wednesday: Off. Thursday: Legs.

Is 1 leg day a week enough?

Working out your legs once a week is enough to see results to build muscle. To build muscle, train at a high intensity for an extended time and infuse progressive overload to make up for the days you’re not training. It lessens your risk of overtraining, allowing your legs time to recover.

Is 6 days a week workout too much?

… go the gym five to six days per week.

You don’t have to spend all your time on cardio machines or in aerobics class to lose weight. Dedicating two or three days to resistance training will tone and strengthen your muscles while burning calories. Focus on aerobic exercise the other three to four days.

Should I do cardio everyday?

The bottom line. A 30-minute cardio workout is a safe activity for most people to do every day. … If you typically do more intense and longer cardio workouts, a day of rest each week may help your body recover, and also lower your risk of injury.