Planning on starting a 4 or 5 day routine with weekends off (due to work)
Id like to hit each muscle group twice a week, but i dont want to be in the gym for hours on end.
Wanted to get some advice on how many exercises i should be looking at for each muscle group.
or if anyone is able to point me in the direction of a plan on the site somewhere that would work as well. Main focus is on fat loss and muscle building.
4 day: upper/lower split
5 day: push/pull/legs/push/pull (upper body 2x/wk, legs once/wk)
or
5 day: push/pull/legs, repeat (everything gets worked 5x every 3 wks)
or
5 day: upper/lower/upper/lower/accessory (this is probably what I’d suggest)
Depends on how many sets you use for each exercise and how much time you want to spend.
Monday: Lower body + 10-15 mins cardio
Tuesday: Upper body + 10-15 mins cardio
Wednesday: OFF or easy up to 1 hour of cardio etc.
Thursday: Lower body body + cardio
Friday: Upper + cardio
Also, with regards sets I’d start with three to begin with (maybe 4-5 for squats & deads) & increase up to 4-5 per exercise over time if necessary.