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In this 7 day workout plan you ll be achieving functional overreaching by hitting each muscle multiple times per week much like a pro weightlifter or powerlifter would.
Workout plan per week. Early intermediates and all intermediate advanced trainees who can only fit in 3 4 workouts per week and or don t do well with 5 day programs from a recovery standpoint should stick with a program like the muscle building workout routine or any of the other 3 4 day workouts in my superior muscle growth program. 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. 5 day splits allow one day each week to fully break down the muscle tissue. Full gym even though it s only two workouts per week this program is not for beginners.
4 weeks fitness level. Over the next four weeks you ll feel like you re using every piece of equipment in the gym as you bring out the best your shoulders have to offer. Now let s break them down one by one and see exactly which frequency will work best for you. 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.
First up training each muscle group once per week this article is part of a completely free guide to creating the best workout routine possible for your exact goal. With the exception of crunches for abs you ll do 8 12 reps per set. The pectoral muscle for instance develops fastest when trained for an hour every 5 6 days. In week 1 you ll perform three sets of every exercise per workout which over the course of the week adds up to nine sets total for each bodypart a good starting volume for your purposes.
It s a great routine for building muscle because it targets each muscle group really well. The goal of this 4 day advanced full body workout routine for mass is to gain maximum amount of muscle mass while keeping you lean and also to increase your strength. For most beginners and even seasoned athletes i suggest training for 45 90 mins three times a week. However hitting the gym three times a week isn t exactly a workout routine.
Forget a once per week muscle split program. This allows me to focus on one muscle group per workout and to work it to its fullest. Training each muscle group body part three times per week.
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