There are plenty of ways to set up your workout routine. The most effective method is to train each muscle group multiple times throughout the week. This can be achieved a few different ways, and there are different options depending on your experience level and availability in the gym. Here are 3 of your best options:
Split # 1 – Full Body, 3x per week
This workout split is best for beginners. Train the entire body 3x a week, allowing for 48 hours rest between workouts. Keep the volume low each day to prevent overtraining, and a few sets of 3 or 4 compound exercises should be enough for each session. If you’re new to working out, this is probably your best way to make gains in both muscle building and fat loss.
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Split # 2 – Upper/Lower: 4 Days a week
Training your upper body twice during the week and your lower half another two days is also a great option. Rotate between upper and lower for optimal recovery, and try not to train more than 2 days in a row. This strategy is best for intermediate lifters who can handle the higher frequency.
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Split # 3 – Push, Pull, Legs: 5-6 Days a week
This split is for advanced lifters, and for those who have plenty of time to spend in the gym. The split has 3 workout days in a row, followed by one or two off days, and then the cycle repeats. The first workout is full of pulling (back exercises) and bicep exercises. The second day is comprised of pushing, which includes pressing movements for the chest, shoulders, and triceps. The third day focuses on the legs, lower back, and abdomen. This is a great protocol for muscle building, but is probably too intense for non-advanced trainees to stick with.
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