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Thread: Monday through Friday schedule

  1. #1
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    Monday through Friday schedule

    Hey guys, looking for some advice. I work in the same complex as my gym, so working out is convenient Monday through Friday. Problem is that I live an hour away from work (or any type of civilization really...) so coming to the gym on the weekend is not always going to happen. I'm looking for advice on building the most effective Monday through Friday schedule that I can.

    Goals:
    Looking to bulk at this point.

    Current stats:
    5'8
    165 lbs
    15% BF

    Up to this point, I've been doing something along the lines of:
    Monday- chest and back
    Tuesday- legs and shoulders
    Wednesday- arms
    Thursday- off
    Friday- anything I felt I needed more work

    I know it isn't the strongest plan, and I was mainly using it as a way to rehab myself and get my focus back on being in the gym. Had a car wreck and injured my left shoulder, took some time off to heal, and had a hell of a time getting my mind back in the game. This schedule helped, and my mind is definitely back in the game. I am open to suggestion and willing to listen.

    I was thinking something along the lines of:
    Monday- Legs
    Tuesday- chest & biceps
    Wednesday- off
    Thursday- Shoulders
    Friday- back & triceps

    Your suggestion - go!

  2. #2
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    With 5 days a week you could hit something like upper/lower/upper/lower/upper, (or just upper/lower twice with a rest on wednesday) getting plenty of volume in total with great frequency for everything. If you're currently doing everything once a week you'll probably never turn back from higher frequency training if you give it a shot. If not then what you've got looks fine.

  3. #3
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    When you suggest upper/lower/upper/lower/upper, are you suggesting that I do at least one exercise for each major group per day (meaning chest/back/shoulders/arms all on upper and a killer leg workout on lower)?

  4. #4
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    Chest
    Back/traps
    Legs
    Shoulders
    Arms
    Rest
    Rest

  5. #5
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    More like a few movements for each, probably totalling an hour workout at a time maybe a little more and doing that 2-3x per week then a lower body workout (including 'lower' back aka deadlifts) twice a week.

    I'd suggest looking at jonnie canditos linear program and get the gist of things then tweak it to suit yourself.

  6. #6
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    Quote Originally Posted by Euroholic View Post
    Chest
    Back/traps
    Legs
    Shoulders
    Arms
    Rest
    Rest
    This^^

  7. #7
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    Quote Originally Posted by Mr.BB View Post
    This^^
    What's up w/all this volume - for getting big! It's necessary to use all rep ranges but for growing 6-8(or 6-12 total reps in a working set + drops) - hypertrophy is for building muscle(6-8 seems to work well for failing in in my working set into drops - some can get away w/bludgeoning there body w/reps but if your trying to get bigger and stronger - one BP a day w/either a 2 on 1off approach or a 5-6 day split w/a rest in the middle and end!
    I like for example -
    Chest
    Back
    Off
    Delts/traps or arms
    Arms or delts/traps
    Legs
    Off
    Repeat
    This is my current split - just changed around the order to bring up my chest more!
    Last edited by NACH3; 08-26-2015 at 08:33 AM.

  8. #8
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    Quote Originally Posted by NACH3 View Post
    What's up w/all this volume - for getting big! It's necessary to use all rep ranges but for growing 6-8(or 6-12 total reps in a working set + drops) - hypertrophy is for building muscle(6-8 seems to work well for failing in in my working set into drops - some can get away w/bludgeoning there body w/reps but if your trying to get bigger and stronger - one BP a day w/either a 2 on 1off approach or a 5-6 day split w/a rest in the middle and end!
    I like for example -
    Chest
    Back
    Off
    Delts/traps or arms
    Arms or delts/traps
    Legs
    Off
    Repeat
    This is my current split - just changed around the order to bring up my chest more!
    This will not work for me, unfortunately. This workout requires me coming in on Saturday, which isn't possible for me. I only have Monday through Friday to work with.

  9. #9
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    Quote Originally Posted by Mitch535 View Post
    This will not work for me, unfortunately. This workout requires me coming in on Saturday, which isn't possible for me. I only have Monday through Friday to work with.
    Give a few things a shot, continue with the single body part splits like recommended for a while maybe 2 months then try the higher frequency like I recommended and watch yourself never turn back

  10. #10
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    I work out 5 days a week also except I have a 3 day split so that means every week there is a group[ I work once that week so it rotates nice and even even every week as long as I don't miss a day. When I do have a part I work once a week I hammer the hell out of it which makes the excuse for the extra recovery. Of course I do that for parts at the end of the week too because the 2 day weekend rest but maybe not as hard. Seems to have worked well for my strength gains.

  11. #11
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    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
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    Quote Originally Posted by Euroholic View Post
    Chest
    Back/traps
    Legs
    Shoulders
    Arms
    Rest
    Rest
    I would say that's the best approach to start with, just make each session count and train that body part to complete failure and force growth. Ive used something very similar for many years

  12. #12
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    So I started last week with this and I am liking it so far. I did back/traps last night, killed it in the gym and got a great pump and I am feeling it today. My traps especially.
    In addition to the posted schedule above, I'm adding:
    Monday- chest & obliques
    Tuesday- Back/traps & abs
    Wednesday- Legs
    Thursday- Shoulders & obliques
    Friday- Arms & abs
    Sat- off
    Sun- off

    When I say obliques, I also consider rotational core exercises in that workout.

  13. #13
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    If youte bodybuilding don't worry about obliques. Narrow waist

  14. #14
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    I'm not body building for what you guys consider. I'm just trying to bulk up to a certain point. I am an active caver and rock climber, so I can't let myself get TOO big because... caving.. I gotta squeeze into some squirrely stuff.

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