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Thread: How do you divide your training into the week?

  1. 03-19-2022, 01:57 AM #1
    JaneDoe
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    How do you divide your training into the week?

    How do you divide your training during the week?
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  2. 03-19-2022, 02:45 PM #2
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  3. 03-20-2022, 08:26 AM #3
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    My most common variation looks like this, though I switch things up now and then.

    TUE - Squat, legs and one back exercise (easy)
    THU - Bench, accessory work, one easy shoulder exercise
    SAT - Deadlift / Back, one easy leg exercise
    SUN - Overhead press and light chest

    LISS on an off day or two, plus as warm up and cool down for most of the weight workouts. HIIT once or twice per week, usually after a workout.
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  4. 03-20-2022, 11:14 AM #4
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    wango
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    Currently doing 2 total body workouts (takes about 1.5 hours) either on Monday/Thursday or Tuesday/Friday and adding 4 more days of cardio, stretching and a little more light ab work. My body is already thanking me for it.
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  5. 03-20-2022, 03:43 PM #5
    JaneDoe
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    Monday
    chest/abs


    Tuesday
    legs

    Wednesday
    back and trapeze

    Thursday
    shoulders

    Friday
    Biceps and Triceps

    Saturday and Sunday

    Day off
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  6. 03-26-2022, 01:09 AM #6
    wellshii
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    Day 1-Quads , Shoulder Press,abs,standing calf raises
    Day 2-Back ,Chest,sitting calf raises,
    Day 3-Isolation movements:
    Rear and side delts,Tris,biceps,
    Hams and deads
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  7. 03-26-2022, 06:16 AM #7
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    Lately I've been doing:

    Day 1: Chest/tri, shoulder and abs
    Day 2: Back and biceps
    Day 3: Legs and abs.

    I throw in days off as needed. I also prefer if workouts happen on weekends (I have more free time available then). I don't do "2-a-days" anymore. My body can't handle them.
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  8. 03-26-2022, 07:24 AM #8
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    5 day split 1 body part per day.
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  9. 03-26-2022, 08:23 AM #9
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    chest + abs, run 5k

    back + abs, run 5k

    shoulders + arms + abs, run 5k

    legs + abs

    run 5k
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  10. 03-26-2022, 09:20 AM #10
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    Push
    Legs
    Pull
    Off
    Off
    Repeat
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  11. 03-26-2022, 10:03 AM #11
    XnavyHMCS
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    Davi scores another relevant thread.

    3 days a week (if I am lucky)

    Chest and Biceps
    Back and Triceps
    Legs and Shoulders

    My God... Looking at this; my workout hasn't changed in 30 yrs.

    WTF...
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  12. 03-26-2022, 12:26 PM #12
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    Monday - Bench
    Tuesday - Bench
    Wednesday- Bench
    Thursday - Bench
    Friday - Bench
    Saturday- 12 ounce curls
    Sunday - rest




    (See Warchild’s post - samesy)
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  13. 03-27-2022, 12:08 AM #13
    JaneDoe
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    Quote Originally Posted by warchild View Post
    5 day split 1 body part per day.
    How many exercises and sets do you do? This method of yours and SamsomandDealiah's seems to work a lot, as long as you have the weekly intensity volume under control. Pois caso ao contrario pode dar overtraining!
    Last edited by JaneDoe; 03-27-2022 at 12:11 AM.
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  14. 03-27-2022, 12:10 AM #14
    JaneDoe
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    Quote Originally Posted by SampsonandDelilah View Post
    Monday - Bench
    Tuesday - Bench
    Wednesday- Bench
    Thursday - Bench
    Friday - Bench
    Saturday- 12 ounce curls
    Sunday - rest




    (See Warchild’s post - samesy)
    Very innovative guy for me, more details please if you get great results!
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  15. 03-27-2022, 07:10 AM #15
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    Quote Originally Posted by davimeireles View Post
    How many exercises and sets do you do? This method of yours and SamsomandDealiah's seems to work a lot, as long as you have the weekly intensity volume under control. Pois caso ao contrario pode dar overtraining!
    I couldn't say maybe 7-10 depending how I feel. 4-5 sets per exercise. Train anywhere from 1-2 Hours and then 20-30 min cardio. Ive never logged any workouts and I just go till I feel like im done. Im def not as big as Sampson.
    1. Shoulders
    2. Arms
    3.Legs
    4. Chest
    5. Back
    If I go 6 days then I’ll do some lights arms, legs and traps.
    Last edited by warchild; 03-27-2022 at 07:26 AM.
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  16. 03-27-2022, 07:21 AM #16
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    Quote Originally Posted by SampsonandDelilah View Post
    Monday - Bench
    Tuesday - Bench
    Wednesday- Bench
    Thursday - Bench
    Friday - Bench
    Saturday- 12 ounce curls
    Sunday - rest




    (See Warchild’s post - samesy)
    And don’t forget to do those curls in the squat rack!
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  17. 03-27-2022, 09:47 AM #17
    JaneDoe
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    Quote Originally Posted by warchild View Post
    And don’t forget to do those curls in the squat rack!
    Clarifying a doubt: Do you change muscle to be every new week? For example, suppose you did bench presses all week, in the 2nd week you would only train the lats (back), in the 3rd week shoulder, in the 4th only leg... This waiting time would not be too long to roll the muscle groups, or do you just target a target muscle and stay indefinitely?
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  18. 03-27-2022, 12:14 PM #18
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    Quote Originally Posted by warchild View Post
    And don’t forget to do those curls in the squat rack!
    Also, don't forget to use the movable bench so that you can bench press in the squat cage.
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  19. 03-27-2022, 08:35 PM #19
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    Quote Originally Posted by Honkey_Kong View Post
    Also, don't forget to use the movable bench so that you can bench press in the squat cage.
    Oh I much prefer doing 1/4 reps of flat bench in the smith machine
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  20. 03-27-2022, 11:19 PM #20
    JaneDoe
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    Sorry for my silliness and confusion here. You train in the 1 muscle per week training division, not a single muscle per week! Although I've seen guys training like that!


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  21. 03-27-2022, 11:26 PM #21
    JaneDoe
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    In my country this training division is called ABCDE, initial letters of the Brazilian Portuguese alphabet, the letters(ABCDE - refers to the 5 days of the week, where a muscle group is trained each day!


    I also follow this split !
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  22. 03-27-2022, 11:46 PM #22
    XnavyHMCS
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    Quote Originally Posted by SampsonandDelilah View Post
    Monday - Bench
    Tuesday - Bench
    Wednesday- Bench
    Thursday - Bench
    Friday - Bench
    Saturday- 12 ounce curls
    Sunday - rest




    (See Warchild’s post - samesy)
    Like the old saying goes: Arms and chest, above the rest.
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  23. 03-28-2022, 12:22 AM #23
    JaneDoe
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    Quote Originally Posted by XnavyHMCS View Post
    Like the old saying goes: Arms and chest, above the rest.
    Every day?Every day bench press and arms on Saturday is that right?? No overtraining?
    Last edited by JaneDoe; 03-28-2022 at 12:31 AM.
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  24. 03-28-2022, 12:31 AM #24
    JaneDoe
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    Every day bench press and arms on Saturday is that right?? No overtraining?
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