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.
- Early morning - I would not stress the spine with heavy exercises or ab
crunches first thing in the morning. Pushups, Chin-ups etc. are no problem,
and can be a good complement to weight training.
- Ride the bike to school or work.
- During the day, you will probably be stuck at school or work. Maybe you
can move a bit during breaks.
- Late afternoon / early morning - according to scientists this is the best time
to train.
- Late evening - not ideal to train with a full stomach, and training noise
may not be popular with your neighbors.
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:
- Saturday full body training
- Monday upper body training
- Wednesday lower body training
- Thursday + Friday P.E. at school
4x per week
Example:
- Sunday upper body
- Monday lower body
- Wednesday upper body
- Thursday or Friday lower body
5x per week
A combination of upper/lower + pull/push/legs works well. Example:
- Saturday upper body
- Sunday lower body
- Tuesday back (pull)
- Wednesday chest (push)
- Thursday lower body (legs)
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."
© 2021 Pascal Dornier. All rights reserved. |