How Many Days Per Week Should You Workout? (MORE THAN YOU THINK)
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Date: 2022-04-22
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Comments and reviews: 10
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You can do full body 5 days a week, look at Jeff Nippards program (which I've done in the past, I've been doing 6 days actually.
It's fairly simple you go hard on a few body parts per day, legs for example aren't a primary focus for me because I naturally have large quads and everything (my legs were growing even when I was just doing yoga balances daily) so on day 3 I do all out barbell squats for 4 sets 3-5 reps and day 6 I do front squats 3 sets 8 reps to failure. The other days I can do band squats, leg extensions, dumbbell hamstring curl, less intense towards the end of my workout.
Shoulders for example I'll do barbell overhead press on day 2, and dumbbell press on day 4, those are the -big- demanding exercises, rest of the week lateral raises, reverse fly's, farmers carry (pretty intense but it's also for traps and back.
Results? Great, my body fat percentage is around 20% which is normal enough for me, so since lifting the last handful of years I've been looking generally big and broad but not necessarily athletic or like I lift. Now I'm way more defined, shoulders and arms look more chiseled, legs too when flexed, back looks cut considering not a low body fat percentage.
I won't do it continuously (like I wouldn't do for any program) but I will always come back to it, splitting it between that and 2-3 body parts per day (possibly for less days, I can't imagine doing less than 4 though, but always returning to full body for a minimum 8 weeks at a time.
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You can do full body 5 days a week, look at Jeff Nippards program (which I've done in the past, I've been doing 6 days actually.
It's fairly simple you go hard on a few body parts per day, legs for example aren't a primary focus for me because I naturally have large quads and everything (my legs were growing even when I was just doing yoga balances daily) so on day 3 I do all out barbell squats for 4 sets 3-5 reps and day 6 I do front squats 3 sets 8 reps to failure. The other days I can do band squats, leg extensions, dumbbell hamstring curl, less intense towards the end of my workout.
Shoulders for example I'll do barbell overhead press on day 2, and dumbbell press on day 4, those are the -big- demanding exercises, rest of the week lateral raises, reverse fly's, farmers carry (pretty intense but it's also for traps and back.
Results? Great, my body fat percentage is around 20% which is normal enough for me, so since lifting the last handful of years I've been looking generally big and broad but not necessarily athletic or like I lift. Now I'm way more defined, shoulders and arms look more chiseled, legs too when flexed, back looks cut considering not a low body fat percentage.
I won't do it continuously (like I wouldn't do for any program) but I will always come back to it, splitting it between that and 2-3 body parts per day (possibly for less days, I can't imagine doing less than 4 though, but always returning to full body for a minimum 8 weeks at a time.
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Bored
Mass Weight
Push - Chest - Lats
Pull - Back - Rear Delts
Legs - Legs - Shins
Push - Shoulders - Neck
Pull - Biceps - Forearm - Triceps
Legs - Weighted Tab
High Reps
Push - Shoulders - Delts
Pull - Biceps - Forearms
Legs - Legs - Calfs
Push - Chest - Lats
Pull - Back - Traps
Legs - 2km Run - Suicide runs
Mass Weight
Push - Chest - Lats
Pull - Back - Rear Delts
Legs - Legs - Shins
Push - Shoulders - Traps
Pull - Biceps - Forearm - Triceps
Legs - Weighted Tab
High Reps
Push - Chest - Lats
Pull - Back - Rear Delts
Legs - Legs - Shins
Push - Shoulders - Traps
Pull - Biceps - Forearm - Triceps
Legs - 2km Run - Stair Sprints
This is my workout schedule for the month. I usually get about 10-12 different exercises on each day and spend about 1-1. 5 hours in the gym 5 days a week with the 6th day for cardio.
High reps - light weight and high repetition (20-25r x 5s)
Mass weight - high weight and less repetition (10-12r x 5s)
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Mass Weight
Push - Chest - Lats
Pull - Back - Rear Delts
Legs - Legs - Shins
Push - Shoulders - Neck
Pull - Biceps - Forearm - Triceps
Legs - Weighted Tab
High Reps
Push - Shoulders - Delts
Pull - Biceps - Forearms
Legs - Legs - Calfs
Push - Chest - Lats
Pull - Back - Traps
Legs - 2km Run - Suicide runs
Mass Weight
Push - Chest - Lats
Pull - Back - Rear Delts
Legs - Legs - Shins
Push - Shoulders - Traps
Pull - Biceps - Forearm - Triceps
Legs - Weighted Tab
High Reps
Push - Chest - Lats
Pull - Back - Rear Delts
Legs - Legs - Shins
Push - Shoulders - Traps
Pull - Biceps - Forearm - Triceps
Legs - 2km Run - Stair Sprints
This is my workout schedule for the month. I usually get about 10-12 different exercises on each day and spend about 1-1. 5 hours in the gym 5 days a week with the 6th day for cardio.
High reps - light weight and high repetition (20-25r x 5s)
Mass weight - high weight and less repetition (10-12r x 5s)
reply
Leslie
From what I understand your working out one body part for each day sort of, for as long as you can? that's sorta weird to me. coz muscle repairs over night almost if you eat right and stretch well, (should say I dont feel like I cant walk for 2 weeks if I do that) I'm 50 and know that I have to exercise at least 3 times a week every muscle each of those 3 days and anymore than what I do in a day is bad for my joints. plus muscle just cant handle anymore. pain be buggered at my age it isnt the pain that's the problem, its that the muscles might rip and leave me unable to walk or lay down, also its more that my tendons may rip also so I have to be careful. then again I started doing 6-8 hrs of exercise at 11yrs onward with no help, so I'm a bit of an addict: D 100x or go home, make love 100x a day.
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From what I understand your working out one body part for each day sort of, for as long as you can? that's sorta weird to me. coz muscle repairs over night almost if you eat right and stretch well, (should say I dont feel like I cant walk for 2 weeks if I do that) I'm 50 and know that I have to exercise at least 3 times a week every muscle each of those 3 days and anymore than what I do in a day is bad for my joints. plus muscle just cant handle anymore. pain be buggered at my age it isnt the pain that's the problem, its that the muscles might rip and leave me unable to walk or lay down, also its more that my tendons may rip also so I have to be careful. then again I started doing 6-8 hrs of exercise at 11yrs onward with no help, so I'm a bit of an addict: D 100x or go home, make love 100x a day.
reply
Joachim
Ive tried many different splits and I've noticed that some people do better than others on different splits. I have friends that does the split you suggest - bro split- but I seem to recover pretty fast even if I always train past failure. What does That mean? It means I train to failure then lower the weight and train to Failure again. I seem to recover pretty fast so I have no problem training the same body parts two times a week on a push pull, legs, arms and shoulders setup. I'm probably one of the biggest guys at my gym. Even without Anabolics. I have always had it easy to put on size and was a strong kid. Some routines work well for some and not for someone else.
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Ive tried many different splits and I've noticed that some people do better than others on different splits. I have friends that does the split you suggest - bro split- but I seem to recover pretty fast even if I always train past failure. What does That mean? It means I train to failure then lower the weight and train to Failure again. I seem to recover pretty fast so I have no problem training the same body parts two times a week on a push pull, legs, arms and shoulders setup. I'm probably one of the biggest guys at my gym. Even without Anabolics. I have always had it easy to put on size and was a strong kid. Some routines work well for some and not for someone else.
reply
mateusz
I try tnot combine muscle parts that are working together mostly day after day. So i never do chest and shoulders next day cause my shoulders are weaker most of the time after it. Thats why best soultion for my trainings is 1. Legs + abs (in the beginning of the week so can stimulate my testosterone growth) 2. Shoulders + bicep (cause bicep is a small part of my body, training its not so exhausting so can combine with shoulders for example) 3. rest day 4. Chest+tricep (cause tricep is ready to work after chest) 5. Back (to stretch body after all this training before. Works best for me for now. I will add 1 day extra for extra fat reduce soon.
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I try tnot combine muscle parts that are working together mostly day after day. So i never do chest and shoulders next day cause my shoulders are weaker most of the time after it. Thats why best soultion for my trainings is 1. Legs + abs (in the beginning of the week so can stimulate my testosterone growth) 2. Shoulders + bicep (cause bicep is a small part of my body, training its not so exhausting so can combine with shoulders for example) 3. rest day 4. Chest+tricep (cause tricep is ready to work after chest) 5. Back (to stretch body after all this training before. Works best for me for now. I will add 1 day extra for extra fat reduce soon.
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Fuzzy
Am generally 6 days per week (dropping to 5, if things come up or I get busier with work. 48 years old, back training after a break. Returned in a bad condition. Really focusing on my legs now to get them stronger as they what carrying me into my 50s. Have lost 2 stones in fat. Gained a stone and a half in muscle. Feeling way better and stronger. The 5 or 6 day approach, if you have the time, is best. But is a lot about what folks can fit into their lives, especially with work and family (if you got family/ kids etc. At the moment, work is flexible, so I get the workouts in during the afternoon. Done by 4pm!
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Am generally 6 days per week (dropping to 5, if things come up or I get busier with work. 48 years old, back training after a break. Returned in a bad condition. Really focusing on my legs now to get them stronger as they what carrying me into my 50s. Have lost 2 stones in fat. Gained a stone and a half in muscle. Feeling way better and stronger. The 5 or 6 day approach, if you have the time, is best. But is a lot about what folks can fit into their lives, especially with work and family (if you got family/ kids etc. At the moment, work is flexible, so I get the workouts in during the afternoon. Done by 4pm!
reply
Panel
I do two full body compound lift sets during the week, nothing to failure just lots of time under tension and back / biceps hammies Saturday, quads chest shoulders and triceps sundays. Weekend workouts are lengthy but who gives a shit? It-s the weekend. I hit my muscle groups 3-4 times a week and it works fantastic and is so so SO much better on the joints with more volume lifting vs doing one body part per session and trying to blow it right up. But I-m 46 and just lifting for fitness and so my old lady can bang me with the lights on
reply
I do two full body compound lift sets during the week, nothing to failure just lots of time under tension and back / biceps hammies Saturday, quads chest shoulders and triceps sundays. Weekend workouts are lengthy but who gives a shit? It-s the weekend. I hit my muscle groups 3-4 times a week and it works fantastic and is so so SO much better on the joints with more volume lifting vs doing one body part per session and trying to blow it right up. But I-m 46 and just lifting for fitness and so my old lady can bang me with the lights on
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Chuys
I usto work out Monday to Friday, bro split for years, my work outs would last about 45-55 min long, I got ok results, then I started working out 6 days a week but lowered the intensity, and the weight, and work out the same body part 6 days in a row, work out last about 25 min long, I-m growing like a weed now, I got the idea from my friends that went to prison and came out looking like gorillas, said the idea is to pump the muscle and not destroy it to where it takes 6 days for the soreness to go away, -which is what I was doing-
reply
I usto work out Monday to Friday, bro split for years, my work outs would last about 45-55 min long, I got ok results, then I started working out 6 days a week but lowered the intensity, and the weight, and work out the same body part 6 days in a row, work out last about 25 min long, I-m growing like a weed now, I got the idea from my friends that went to prison and came out looking like gorillas, said the idea is to pump the muscle and not destroy it to where it takes 6 days for the soreness to go away, -which is what I was doing-
reply
smarty1983
I think the biggest obstacle that everyone sets is in the second word - week. It's not necessary to make the full cycle in 7 days, why not 8 or 9. After 21 years of training, the perfect split for me is 5 days, but distributed in 8 days. You can always give yourself a break of additional day if you don't feel right. Just like Dorian Yates says - if I'm not feeling 100% or sick, I just take a day off. I've made my best gains ever since I follow this routine and I feel healthy and good and not beaten up and tired all the time.
reply
I think the biggest obstacle that everyone sets is in the second word - week. It's not necessary to make the full cycle in 7 days, why not 8 or 9. After 21 years of training, the perfect split for me is 5 days, but distributed in 8 days. You can always give yourself a break of additional day if you don't feel right. Just like Dorian Yates says - if I'm not feeling 100% or sick, I just take a day off. I've made my best gains ever since I follow this routine and I feel healthy and good and not beaten up and tired all the time.
reply
ryan_humiston
I'm 65 and no way I can follow Ryan's 5 -day workouts. Started working out two years ago overweight and suffering from knee and shoulder injuries. Used my Total Gym as rehab then strength training, moved on to my Soloflex and dumb bells 3x / week for an hour. Take long walks and short runs. Lost 30 pounds of fat and gained 10 pounds of muscle and am literally twice as strong. Goal is another 25 pound loss to get my six pack. I like watching Ryan's videos but he is way too advanced for this old guy.
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I'm 65 and no way I can follow Ryan's 5 -day workouts. Started working out two years ago overweight and suffering from knee and shoulder injuries. Used my Total Gym as rehab then strength training, moved on to my Soloflex and dumb bells 3x / week for an hour. Take long walks and short runs. Lost 30 pounds of fat and gained 10 pounds of muscle and am literally twice as strong. Goal is another 25 pound loss to get my six pack. I like watching Ryan's videos but he is way too advanced for this old guy.
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