How Often Do You Train

3 fullbody workouts per week.
I only do 3 exercises as well; one upperbody-pulling, one upperbody-pushing, and one lowerbody.

ie.
dips, pullups, DLs.

short workout since i save time moving to all the diferrent stuff some guys would do.

plus i can to lots of sets at each one and really get to moving bigger weight.

Westside template, 4 days a week (twice upper body, twice lower body).

-J

1- quad dominant, horizontal push/pull
2- hip dominant, vertical push/pull

These days are alternated on MON/WED/FRI

4-5 days a week

Day 1: horizontal push/pull
Day 2: deads; accessory lifts
Day 3: vertical push/pull
Day 4: squats; accessory lifts

Off-days: “Running Man” or modest intensity running

Three days a week:

M - Squat, etc
W - Dead, etc
F - Squat, etc

M - Dead, etc
W - Squat, etc
F - Dead, etc

The etcetera will usually include bench press and some combination of things from chins, dips, rows and then some type of ancillary stuff like reverse curls, hammer curls or cuban presses.

Squats may include front or back squats and deads may include deads or rack pulls.

Heavy days and light days are often alternated with respect to doing the same lift in the following workout.

Monday AM: Gymnastics/ Upper Body
PM: OL / Lower Body / Sprints

Tuesday PM: Circuit

Wednesday AM: Gymnastics/ Upper Body
PM: OL / Lower Body / Sprints

Friday AM: Gymnastics/ Upper Body
PM: OL / Lower Body / Sprints

Gymnastics/ Upper Body exercises: Cross holds w/JS bands, ring dips and false grip pull-ups, muscle-up attempts, progressions to the lever, HSPU negatives, coordination work.

Lower Body/ OL workout: - Snatch or C+J
-The other lift or pulls with the first lift
-Back Squat
-posterior chain assistance work
-a few sprints, submaximal

from what I see here the most popular method is the upper and lower body method.

Guess i’ll chime in.

Currently 5 days a week. Doing the Hypertrophy Phase of the periodization out of Tudor O. Bompa’s Serious Strenght Training. Its hell but lovin it.

pretty much one week is three lower two upper, next week two lower three upper.

Whiloe I’m here anyone else try out this training??>?

Ltr,
Phill

I’m on a 4 day on, 1 day off program.
Day 1: Legs
Day 2: Chest
Day 3: Shoulders and back
Day 4: Arms

Kind of old school and it’s heavy powerlifting…but I love it and I’ve stuck to this program for well over a year now.

Six day cycle-

horizontal chest/horizontal back
primarily anterior legs
energy work
vertical chest/vertical back
primarily posterior legs
energy work
repeat

Day 1 for olympic lifts from the power position + assistance work
3 reps on average

Day 2 for upper body strength work around benches, pulls, swings and presses
8 reps on average

Day 3 for “fun” whole body lifts … these might be typical olympic movements, or something abbreviated, like a clean/squat/push press complex, DB Clean&Presses, etc …
Reps are kept around 5

Day 4 is total fun, and I train whatever me and a buddy feel like …
(reps average 3)
If the wheather’s nice we might do farmer’s walks, tire flips, DB Snatches and Clean&Presses outside …

On average, each body part is hit 3-4 times a week, more if I feel like improving a certain lift.

I use compound lifts and corresponding muscle groups during any one day.

Example:

Mon - Bench (Flat, Incline, Decline)
- Triceps (Lying Pullovers,
Standing Cable Pull-downs)
- Shoulders (Arnold Presses,
Dumbell Military Presses, Incline
Reverse Lateral Raises)

Tue - Back (Cable Rows or Bent-over
Rows, Cable Pull-downs, Good
Morning or Dead-lift)
- Biceps (Incline Alternating
Dumbell Curls, Variation Preacher
Curl with 45lb Bar)

Wed - Legs… I hate legs… (Leg
Extension, Incline Leg-press,
Squat, Lying Leg-press, Leg Curl)
- Abs (Crunch, Power-crunch, Leg
Raises)

Thur - Take break… Pray for bigger
muscles…

Fri - Cardio (Week 1… 2 Mile Run,
Week 2… 100 Meter Sprints)

Sat - Take break… Pray for smaller
waist…

Sun - Rinse, repeat…

Hope that helps,
OD

3-4 days a week, cardio every other day.

I train 5 days a week in the following format:
Monday - Shoulders Heavy, Back Assistance
Tuesday - Legs Heavy, heavy lower back
Wednesday - Off
Thurday - Chest heavy, chest assistance
Friday - Heavy rows, legs assistance
Saturday - Postural and GPP
Sunday - Off

It’s not perfect by any means, but it seems to be working well and I’m making good progress. Tuesday is the only day I actually go to the gym, and everything else is done at home. Basically, anything that says heavy is 10x3 or 8x4, and the assistance work is usually 3-4x8-6 for three exercises.

If I went to the gym for all of my workouts, I would change a few things, but it works for now.

Day One–Legs
Day Two–Light Cardio (and stretch to help recover from Legs)
Day Three–Back/Chest
Day Four–Light Cardio (and stretch to get ready for Legs)

Repeat.
I just started this a few weeks ago, after a 3 On/1 Off plan, and I feel a lot less sore all the time.

My workouts consist of an Upper/Lower split with cardio on the upper body day. Maybe one day off a week.

Does anyone think I may be annihilating my legs by running on what is supposed to be a lower body off day?

I have an annual (work related) test: pushups, situps, run 1.5 miles for time, and a waist measurement.

My legs, back and chest are responding well… my arms…lagging a bit.

I do Dr. Squat’s ABC routine with 2 a day training. I train 5-6 days a week and train twice a day (most of the time). Lots of people would consider this overtraining, but if you know about the ABC method, you realize you wouldn’t be overtraining. Although, plenty of rest (even a nap sometimes) and plenty of food is key.

Day 1
Back and Calves

Day 2
Chest and Forearms

Day 3
Off

Day 4
Posterior Chain and Abs
Deads, goodmornings, leg curls etc
Day 5
Shoulders and Arms

Day 6
Off

Day 7
Quads and Calves
Squats, leg press, leg extensions, split squats
Day 8
Off

Day 9
repeat

2 hours of cardio 6 days a week. Diet is primarily oatmeal and fruit. I am having trouble bulking. Maybe I’ll up the cardio to 2.5 hours.

I just put together a new total program that I started into last night.

It’s a total body workout that I’ll try and do 3 times a week.

Day 1 was like this:

Warm up
Legs (Waiter’s Bow, Squat, Lunges)
Core (Saxon Side Bends, Bent Press, Superman)
Functional (Snatch Press, DB Swing)
Upper (Cuban Press, DB Bench)
Back Workout
Cardio
Static Stretch

I’ve culled a lot of my lifts from articles by Coach Davies and from an offseason hockey training program I purchased from Train Like a Pro.