Organize and Plan Your Workouts Like a Pro!
Planning your workouts for the week doesn't have to be complicated. This guide will help you create a routine that fits your goals and keeps you on track.
How Many Workouts Per Week?
The first step is deciding how often you'll hit the gym. Here's a breakdown to help you choose:
2-3 Workouts per Week: Great for beginners or those with busy schedules. Focus on full-body workouts to hit all major muscle groups with ample recovery time.
Sample Split for 2-3 Workouts: High-Intensity Full-Body Workout
4 Workouts per Week: Allows for more targeted training. You can try push-pull splits (push = chest, shoulders, triceps; pull = back, biceps) or upper/lower body splits.
Sample Splits for 4 Workouts:
Push-Pull Split:
Monday: Push
Tuesday: Pull
Wednesday: Rest
Thursday: Push
Friday: Pull
Saturday & Sunday: Rest
Upper/Lower Split:
Monday: Lower Body
Tuesday: Upper Body
Wednesday: Rest
Thursday: Lower Body
Friday: Upper Body
Saturday & Sunday: Rest
5+ Workouts per Week: Ideal for experienced gym-goers. You can further target specific muscle groups and incorporate higher intensity/lower intensity days.
Remember:
Listen to your body and adjust the intensity based on how you feel.
Schedule rest days for recovery – aim for at least 1-2 days per week.
Active rest days (hiking, yoga) are a great way to stay active while allowing your muscles to recover.
Create Your Personalized Workout Routine
Now that you have a better understanding of workout splits, try creating your own routine! Here's a template to get you started:
Frequency: How many times per week will you workout?
Split: Will you do full-body workouts, push-pull splits, upper/lower splits, or something else?
Sample Workouts: List the exercises you plan to do for each workout session.
Need more guidance? Don't hesitate to reach out to a certified personal trainer for a personalized plan.
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