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Designing your training program

Please see the book for sample upper/lower and pull/push/legs splits. Depending on your weekly schedule, different programs make sense. How often can you train ?

There have been long discussions on how you should split body parts across different training days. It will always be a compromise - you want to get enough frequency for each body part, and get synergies (e.g. training back + biceps, or chest + triceps). The workouts should be somewhat balanced in terms of time and fatigue.

Training day

I like to start either with a short cardio warm-up (biking or rowing), or do an exercise that gets me warm quickly, like heavy farmer's walks. Then I do heavy exercises (e.g. Romanian Deadlifts), followed by lighter exercises for smaller muscle groups.

When to train ?

When you consistently have time to train !

Ideally, you should train each muscle group often enough - about twice per week - but leave enough time for recovery.

During the weekend you can probably get better recovery, allowing longer and harder training.

1x per week

Are you serious about training ? Then you should try to train more often. If this is really all you can make time for, do a full body workout, and if possible do some calisthenics each morning.

2x per week

Better, but not ideal. Again, consider full body workouts.

3x per week

Example:

4x per week

Example:

5x per week

A combination of upper/lower + pull/push/legs works well. Example:

6x per week

Probably too much. Example: 2 x pull/push/legs

7x per week

Usually not a good idea - "on the seventh day you shall rest."
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