How to plan your weekly workouts

I feel like when it comes to the gym, one of the most tricky things to actually come to terms with is your initial game plan. You’ve got the pengaleng outfit, the hair has decided to co operate after 3 broken hair bobbles and your loaded up on deodorant. All you need now is to know wtf you’re actually going to do! Choosing your complete workout schedule can be a bit of a mind boggler. It’s going to be something so personalised to you and your lifestyle that it actually matters a lot. As after all, nobody’s week looks the same!

3 of the tip top factors when it comes to putting together a weekly workout schedule are:

  1.  It has to fit your ideal frequency – How often do you want to be working out? This must be suited to your personal goals, as well as your level of experience! Those who are advanced in the gym will often train each muscle group separately e.g. Monday – glutes, Tuesday – chest. However, if this doesn’t feel comfortable to you – splitting up upper body and lower body on different days may be what works for you best.
  2. It has to fit your personal schedule – Whether you work 9 to 5, are at university and like to party in the evening or you’re mid exams, it has to work for your life! Are there specific days where you can work out and ones where you can’t? Do you want to be training over the weekend, or take the weekend off?
  3. Making sure it works for you and what you enjoy – There’s nothing worse than committing to gym everyday only to run yourself down within a week, and finding yourself starting to hate it.You should enjoy what you’re doing! Make sure that it’s fitting with YOUR goals and not just something you’ve found on the interweb that could be designed for someone with a whole other lifestyle to your own.

 

 

Below I’ve listed some examples on how you could plan out your workout week!

The Full Body Split – 3 Days A Week

  1. Monday: Full Body Workout
  2. Tuesday: off
  3. Wednesday: Full Body Workout
  4. Thursday: off
  5. Friday: Full Body Workout
  6. Saturday: off
  7. Sunday: off

Weekly Schedule: It’s 3 full body, weight training workouts per week (all of which are full body) done in an every-other-day format with 2 consecutive days off at the end.

Training Frequency: Each muscle group is trained  once every 2nd or 3rd day, making this a high frequency split.

Who’s This Good For? Beginner’s with any goal / intermediate or advanced gym goers with the goal of increasing strength or improving performance.

 

The 4 Day Upper/Lower Split

  1. Monday: Lower Body Workout
  2. Tuesday: Upper Body Workout
  3. Wednesday: off
  4. Thursday: Lower Body Workout
  5. Friday: Upper Body Workout
  6. Saturday: off
  7. Sunday: off

 

Weekly Schedule: It’s 4 total weight training workouts per week (2 upper body and 2 lower body) done with a 2 on/1 off/2 on/2 off format.

Weight Training Frequency: Each muscle group is trained once every 3rd or 4th day, making this a moderate frequency split.

Who’s This Good For? Pretty much everyone! Specifically, intermediate or advanced gym goers with literally any goal – building muscle, getting “toned,” increasing strength etc.

 

The Rotating Push/Pull/Legs Split

This is quite ‘extra’ 😀 It’s split into two weeks to keep things versatile – oooo la la

Week 1

  1. Monday: off
  2. Tuesday: Legs & Abs
  3. Wednesday: off
  4. Thursday: Chest, Shoulders & Triceps
  5. Friday: Back & Biceps
  6. Saturday: off
  7. Sunday: Legs & Abs

Week 2

  1. Monday: Chest, Shoulders & Triceps
  2. Tuesday: Back & Biceps
  3. Wednesday: off
  4. Thursday: Legs & Abs
  5. Friday: off
  6. Saturday: Chest, Shoulders & Triceps
  7. Sunday: Back & Biceps

 

Weekly Schedule: It’s either 4 or 5 total weight training workouts per weekdone with a 2 on/1 off/1 on/1 off format that repeats every 6th day. If you’re someone who doesn’t like change – just stick to one of the weeks and repeat, however being out of your comfort zone is where the greatest things happen!

Weight Training Frequency: Each muscle group/body part is trained once every 5th day, making this a moderate frequency split.

Who’s This Good For? Intermediate or advanced gym goers whose primary goal is “aesthetics” related (building muscle, getting “toned,” etc.) Plus – you may need a very flexible lifestyle!

 

MY PERSONAL RECOMMENDATION FOR YOU 

  • For beginners with any goal: The 3 day full body split.
  • For intermediate or advanced gym goers with the goal of increasing strength or improving performance: The 3 day full body split OR 4 day upper/lower
  • For intermediate or advanced trainees whose primary goal is “looks” related (building muscle, getting “toned,” etc.):  4 day upper/lower split is probably my top, but if you have the time – have a go at the rotating push/pull!

 

 

I really hope this helps out a little – once you’ve got the swing of it, the only way is up! What a cliche, love it x

If you would like a personalised workout plan along with workouts and meal ideas, please dont hestitate to get in touch here – https://annahammersley.com/online-plans/ for more information 🙂

 

Love,

Anna xx

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