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Doing something is better than nothing. This is a true statement when it comes to one's fitness. Walking around the block is always going to be better than sitting on the couch. Going to the gym even twice a week is better than nothing at all. In an ideal, perfect world we are all being active to some degree every single day. But life isn't always perfect and our time is limited between work, family, and other obligations. A busy life shouldn't mean we give up on our fitness altogether. It's important to make the most of our situation. There is no one magic way to workout or a super special routine that works better than all others. The best workouts are the ones you can do consistently. I always recommend starting with a fitness program you can stick with regarding time and frequency wise versus overcommitting and getting burned out. Then as the results start coming and motivation rises you can always increase your activity. Consistency is more important than trying to go all out and do everything perfectly. It doesn't matter if you work out six times a week at an hour each session for 3 months then quit. I'd rather see you workout three times a week at 30 minutes for the rest of your life.
When it comes to working out and deciding what parts of the body to work and on what days, there are lots of options. This concept of working specific muscle groups on certain days is called a 'Split'. You are splitting up the body into either upper body, lower body, or even more specifically like chest, back, or arms. I am going to share some of the most common types of splits as well as a few of my personal favorites. It's a good idea to change your 'Split' up every now and then for variety. I have the splits arranged by how many days you are able to work out in a week. These are definitely not all the possibilities. There really are no rules to designing splits but do allow for muscle groups to rest and then find what works best for your body.
If you are only able to work out two days each week options are limited and I would suggest doing full-body workouts. Concentrate on the bigger muscle groups like legs, chest, and back to get the most out of your time. Try and add a third day as soon as possible. It would be best to space these two workouts throughout the week. Try to do some basic cardio on other days.
Day 1: Full Body
Day 2: Full Body
Try to do some cardio on a few more days if possible.
Option 1: Continue working the full body for each session. Have a rest day between each workout.
Day 1: Full Body
Day 2: Full Body
Day 3: Full Body
Option 2: We can do a basic split and spend more time with specific parts of the body. These workouts can be done with a rest day between them, but also back-to-back since they are working different parts of the body.
Day 1: Legs (full lower body)
Day 2: Push (chest, triceps, shoulders)
Day 3: Pull (back, biceps)
Option 1:
Day 1: Upper Body
Day 2: Lower Body
Day 3: Upper Body
Day 4: Lower Body
Option 2:
Day 1: Chest & Biceps
Day 2: Legs
Day 3: Back, Traps, Abs
Day 4: Shoulders & Triceps
Option 3:
Day 1: Chest & Back
Day 2: Legs
Day 3: Triceps & Biceps
Day 4: Shoulders, Traps, Abs
Option 1:
Day 1: Legs (quad focus)
Day 2: Back & Biceps
Day 3: Chest, Shoulders, Abs
Day 4: Legs (hamstring and calves focus)
Day 5: Back & Triceps
Option 2:
Day 1: Back & 'Weak Point Training”*
Day 2: Chest & Abs
Day 3: Legs
Day 4: Shoulders & abs
Day 5: Arms & 'Weak Point Training'*
*Focus on lagging or weak muscle groups.
Option 3:
Day 1: Chest & Abs
Day 2: Back & Forearms
Day 3: Legs
Day 4: Shoulders, Traps, Abs
Day 5: Biceps & Triceps
Option 1: This is a highly popular Legs/Push/Pull split
Day 1: Legs
Day 2: Push (Chest, Triceps, Shoulders)
Day 3: Pull (Back & Biceps)
Day 4: Legs
Day 5: Push (Chest, Triceps, Shoulders)
Day 6: Pull (Back & Biceps)
Day 7: Rest
Option 2: This is a variation of Option 1.
Day 1: Back, Triceps, Shoulders
Day 2: Chest & Biceps
Day 3: Legs
Day 4: Back, Triceps, Shoulders
Day 5: Chest & Biceps
Day 6: Legs
Day 7: Rest
Option 3: All five day splits above and then add a 6th Home Abs & HIIT cardio workout.
Annihilate to Motivate,
Michael Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
All socials: @WittigWorks
WittigWorks.com
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