When starting out in the gym, a good starting point for a routine would be training each muscle group one time a week and giving each a day. A day to train chest, another for back, one for legs, one for arms and shoulders, and other permutations of the affectionately named, "Bro-Split." However, research finds that training muscle groups two to three times a week is more effective than only once per week. There are many ways to go about this, depending on how many days in a week you have available to lift weights. Dedicating three days per week is a minimum requirement – but the ideal routine will dedicate five or six days per week to the gym. [1] X Research source And if that sounds like a lot, that is where compound movements come into play to save us all some time in the weight room! [2] X Research source This wikiHow teaches you how you can create a workout routine, depending on how many days you can dedicate.
Steps
Method 1
Method 1 of 4:
Three Day Split [3] X Research source
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Create a push segment of the program. Create a list of around three chest exercises and a list of tricep exercises each. While creating the lists, keep in mind that compound movements are a cheat-code to time management, since a good one will exercise both the chest and the tricep at the same time, in the case of a push compound movement. Examples of compound push exercises include but are not limited to:
- Bench press
- Incline bench press
- Various chest press machines
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Create a pull segment of the program. Create a list of around three back exercises and a list of bicep exercises each. While creating the lists, keep in mind that compound movements are a cheat-code to time management, since a good one will exercise both the back muscles and the biceps at the same time, in the case of a pull compound movement. Examples of compound pull exercises include but are not limited to:
- Rows
- Pull-ups
- Lat-pulldown
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Create a leg segment of the program. Create a list of around three or four major leg exercises and keep in mind that compound movements will save you time in the gym. Examples of compound leg exercises include but are not limited to:
- Squat
- Deadlift
- Leg press
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Method 2
Method 2 of 4:
Four Day Split [4] X Research source
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Create an upper body strength program. Create a list of around three exercises that involve the chest, triceps, back, and biceps each. When going about the workout, ensure that the weight is heavy enough to where no more than 6 or 7 reps can be performed in a set. If more than 7 reps can be performed, it's time to increase the weight! Some examples of upper body exercises include but are not limited to:
- Bench press
- Barbell row
- Bicep curl
- Tricep overhead extension
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Create a lower body strength program. Create a list of around four exercises that involve the legs. When going about the workout, ensure that the weight is heavy enough to where no more than 6 or 7 reps can be performed in a set. Each individual has a different definition of strength training for legs, so go with the rep range you like the most. Some swear by the 1-3 range, some 3-5, so feel free have fun with different ranges! Some examples of lower body exercises include but are not limited to:
- Squat
- Deadlift
- Leg press
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Create an upper-body growth program. Create another list of exercises that involve the chest, triceps, back, and biceps. Or keep the same list if you are happy with the one you made previously. When going about the workout, ensure that the weight is manageable enough to where at least 8 reps can be performed, but heavy enough where no more than 12 can be performed in a set. If more than 12 reps can be performed, it's time to increase the weight!
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Create a lower-body growth program. Create another list of exercises that involve the legs. Or keep the same list if you are happy with the one you made previously. When going about the workout, ensure that the weight is manageable enough to where at least 8 reps can be performed, but heavy enough where no more than 12 can be performed in a set. If more than 12 reps can be performed, it's time to increase the weight!Advertisement
Method 3
Method 3 of 4:
Five Day Split [5] X Research source
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Create a strength push program. Create a list of around three chest exercises and a list of tricep exercises each. While creating the lists, keep in mind that compound movements are a cheat-code to time management, since a good one will exercise both the chest and the triceps at the same time, in the case of a push compound movement. Examples of compound push exercises include but are not limited to:
- Bench press
- Incline bench press
- Various chest press machines
-
Create a strength pull program. Create a list of around three back exercises and a list of bicep exercises each. While creating the lists, keep in mind that compound movements are a cheat-code to time management, since a good one will exercise both the back muscles and the biceps at the same time, in the case of a pull compound movement. Examples of compound pull exercises include but are not limited to:
- Rows
- Pull-ups
- Lat-pulldown
-
Create a strength leg program. Create a list of around four major leg exercises and keep in mind that compound movements are a cheat-code to time management in the gym. Examples of compound leg exercises include but are not limited to:
- Squat
- Deadlift
- Leg press
-
Create an upper body growth program. Create a list of around four exercises that involve the chest, triceps, back, and biceps each. Some examples include but are not limited to:
- Bench Press
- Pull-ups
- Tricep Extension
- Bicep curl
-
Create a lower body growth program. Create a list of around four exercises that involve the legs. Some examples include but are not limited to:
- Squat
- Deadlift
- Leg extension
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Method 4
Method 4 of 4:
Six Day Split [6] X Research source
-
Create a push strength program. Create a list of around three chest exercises and a list of tricep exercises each. While creating the lists, keep in mind that compound movements are a cheat-code to time management, since a good one will exercise both the chest and the triceps at the same time, in the case of a push compound movement. Examples of compound push exercises include but are not limited to:
- Bench press
- Incline bench press
- Various chest press machines
-
Create a pull strength program. Create a list of around three back exercises and a list of bicep exercises each. While creating the lists, keep in mind that compound movements are a cheat-code to time management, since a good one will exercise both the back muscles and the biceps at the same time, in the case of a pull compound movement. Examples of compound pull exercises include but are not limited to:
- Rows
- Pull-ups
- Lat-pulldown
-
Create a leg strength program. Create a list of around four major leg exercises and keep in mind that compound movements are a cheat-code to time management in the gym. Examples of compound leg exercises include but are not limited to:
- Squat
- Deadlift
- Leg press
-
Create a push growth program. Create a list of around three chest exercises and a list of tricep exercises each. While creating the lists, keep in mind that compound movements are a cheat-code to time management, but this time feel free to experiment with isolation movements as well. Examples of push isolation exercises include but are not limited to:
- Chest fly
- Tricep extension
- Skullcrushers
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Create a pull growth program. Create a list of around three back exercises and a list of bicep exercises each. While creating the lists, keep in mind that compound movements are a cheat-code to time management, but this time feel free to experiment with isolation movements as well. Examples of pull isolation exercises include but are not limited to:
- Pullovers
- Bicep curl variations
- Stiff arm pulldowns
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Create a leg growth program. Create a list of around four major leg exercises and keep in mind that compound movements are a cheat-code to time management, but this time feel free to experiment with isolation movements as well. Examples of leg isolation exercises include but are not limited to:
- Split squat variations
- Hamstring curl
- Leg extension
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References
- ↑ https://builtwithscience.com/how-often-to-train/
- ↑ https://www.healthline.com/health/fitness-exercise/compound-exercises
- ↑ https://www.hevyapp.com/3-day-split-workout-complete-guide/
- ↑ https://www.boxrox.com/how-to-build-muscle-the-4-day-split-program/
- ↑ https://www.bodybuilding.com/content/what-is-the-best-5-day-workout-split.html
- ↑ https://victoremgear.com/blogs/resistance-training/6-day-workout-split
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