But what about those training 5 times per week? Now let’s get down to the nitty-gritty . Full-body workouts performed three days per week aren't just for newbies. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. ... so you won't need to follow a time-consuming six-days-a-week program to make the rapid gains you're looking for. According to Men’s Fitness, three and four day splits are ideal for fat loss and cutting.The three day, fat loss splits involve total body training, large movements and moving your body with a ton of energy expenditure to kick start your metabolism. I grew up doing health and fitness, but… Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. Jeremy thanks for all the great content. Two important things to remember. 4. Each week gets progressively tougher and more and more effective at melting away body fat to the extent that week 4 might just be the most intense four days you’ve ever encountered in the weight room. Full-body training is the opposite of split training. Push-ups 3-4 sets x rep fail. However, you don't have to train on a split system four or more days each week to see gains. 1. And while you'll be training hard, you'll be out of the gym in less than an hour each day! What do you suggest, which program or programs should I do as I have lots of time (6 days a week) for exercising? I am a kinda experienced and a skinny guy. The idea of working your whole body in one training session has gotten stereotyped. Missed a workout? A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Day One: Superset: A1. A natural progression from a full-body program is the upper-lower body split. Full-Body Workouts. The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress. We like to think of this program as your love handles’ worst enemy. Train Each Movement During Each Workout I seek for hypertrophy. Exercise Sets Reps; 1. Friday: Full Body. 8 barbell squat to press Friend of mine does full body 3x a week, one heavier day, one moderate day and one light day. This 4-day plan is big on intensity, short on time, and huge on results. Why? And it’s for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them. Week 2: For the following week, you must alternate the workouts: I.e: Day 1 is a Pull Day, Day 3 is Push Day and Day 5 is Pull Day. A 6 day split may seem exciting & enjoyable for the first day or week, but it won’t take long until you’re beat down, de-motivated and ready to throw in the towel – not the attitude we want to cultivate in our first few weeks with the iron. This workout is intended to be performed for 8 weeks. However, here too the authors neglected that the upper body day trained the arms, so the actual comparison for the arms was 3x vs. 2x. Once you’ve built a solid foundation of strength and size, then you can think about adding a fifth or even a sixth training day. Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. 2. Three day splits will have you hitting the weight room, you guessed it, three days a week. A 3 day split workout is the most popular workout routines around. I can go to gym as much as 6 days a week. Consistency is key here, so build up momentum with this 5-day workout routine for weight loss and muscle gain. Experienced trainees often need more days of rest between training the same muscles because they've developed the strength and endurance to "damage" an extent that it could hinder proper recovery on a high frequency routine. They can lead to serious size and strength gains, if you do them right. Well, in that case, this one’s for you. 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