Weekly Workout Plan By Muscle Group

If you re a beginner sticking to those six basic muscle groups is enough to build a great workout plan that can help you improve your fitness.

Weekly workout plan by muscle group. This allows me to focus on one muscle group per workout and to work it to its fullest. The 5 day split as suggested by its name is a split routine that calls for 5 workout sessions per week. It follows a pull push legs pattern hitting each muscle group twice per week with supersets. Example for advanced lifters.

Training each muscle group once per week means you ll have 52 potential progress stimulating workouts per year per muscle group. This will help you build muscle size and strength. 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. Most of the population most of the time.

The smaller muscles groups such as biceps triceps and calves should be trained twice 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. 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. The pectoral muscle for instance develops fastest when trained for an hour every 5 6 days.

5 day splits allow one day each week to fully break down the muscle tissue. Training each muscle group twice per week is generally a much better way of training as opposed to training each muscle group once per week. It s a great routine for building muscle because it targets each muscle group really well. Lets pop some of this.

This gruelling workout routine has you in the gym 6 days per week with 1 rest day in between. The idea behind a 5 day split is that you dedicate each of the 5 days to a major muscle group. If you follow a full body routine although you will train each muscle group 3 or 4 times per week again you only perform one exercise per body part so you ll only be performing 3 or 4 exercises for each body part. The larger muscle groups such as chest back shoulders and legs should be trained once a week or at least according to popular convention.

In comparison if you trained with a twice per week frequency more about that soon you d have 104 potential progress stimulating workouts per year per muscle. This is because each muscle group is hit with more frequency which ultimately leads to more hypertrophy. Specifically intermediate or advanced trainees.