Weekly Weights Workout Plan

Use your whole body during your workouts and you ll benefit every muscle every time.

Weekly weights workout plan. 8 week plan combine weights and cardio for muscle or fat loss drudging through the same tabata workout on the treadmill is a surefire way to slap a wet cloth on your fat burning furnaces. However hitting the gym three times a week isn t exactly a workout routine. 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. This allows you to get used to new movements focus on.

For most beginners and even seasoned athletes i suggest training for 45 90 mins three times a week. 3 day splits are great for someone who is newer to weight training but to the more experienced lifter who knows his recovery and body much better will benefit more from a 5 day split. Per bernal m f magazine. The following training meso cycle is designed for the athlete yep that.

This will help you build muscle size and strength. Add 5 10lb to the weight used the week prior add 5 10lb to the weight used the week prior. This workout routine has you in the gym 3 days per week such as monday wednesday and friday with full body sessions completed each day. Aaron marino better known as alpha m helps men around the world build style strength and substance.

Specifically intermediate or advanced trainees. Anything less is insufficient and anything more such as 5 days a week or 6 days a week usually results in over training unless you know what you re doing. Each muscle group body part is trained to some degree once every 3rd or 4th day making this a moderate frequency split. Start with a 5 10 minute general cardiovascular warm up followed by 5 10 minute dynamic drills stretches and skipping variations.

Most of the population most of the time. All four weekly workouts are made up of five moves which you ll perform as straight sets so you ll simply work through moves 1 to 5 in order. For a beginner s workout to be effective the full body program should incorporate high volume training increased intensity and workout splits to achieve significant muscular gains also known as hypertrophy.