Frequency

Each body part should be trained twice per week. Anyone, regardless of recovery ability or experience, can benefit from upping the training frequency of each body part to twice every week.

Weekly Workout Plan

The breakdowns I feel are most effective for devising weekly training cycles are:

Plan 1

  • Day 1: Train
  • Day 2: Train
  • Day 3: Off
  • Day 4: Train
  • Day 5: Train
  • Day 6: Off
  • Day 7: Off

Plan 2

  • Day 1: Train
  • Day 2: Off
  • Day 3: Train
  • Day 4: Off
  • Day 5: Train
  • Day 6: Train
  • Day 7: Off

Plan 3

  • Day 1: Train
  • Day 2: Train
  • Day 3: Off
  • Day 4: Train
  • Day 5: Off
  • Day 6: Train
  • Day 7: Off

Plan 4

  • Day 1: Off
  • Day 2: Train
  • Day 3: Off
  • Day 4: Train
  • Day 5: Off
  • Day 6: Train
  • Day 7: Train

Any of the above breakdowns will work great. Many people favor the first example since it allows for weekends off. Others try to train as much as possible on the weekends due to standard work-week time restraints. For them, plan 4 is ideal.

Regardless of the breakdown, I always alternate upper and lower body workouts throughout the week.

Related:  The 8 Most Effective Training Splits

Related:  Big Boy Basics