Simple Way to Successfully Schedule Your Training

Simple Way to Successfully Schedule Your Training

One of the great puzzles of training can be deciding how to divide the training into specific parts of the body. We will try to solve it for you. Before you think about how to change your workouts, decide how often you will train, how often you will exercise a certain muscle group and which parts of your body will train you in pairs. So, make schedule for your training.

A girl has a training at the gym.

Why? If your workouts are divided in the same way from month to month, your muscles will adapt to them and limit your progress. Then, if you train the same parts of your body in the same order each time, you will not be able to train the muscles you train later with the same intensity as the ones you trained first.

We will present you the 4 most common training sessions here.

The first example of a training schedule

Whole body 3 times a week.

A guy has a training for whole body.

With this method, you train your whole body every time you go to the gym. Most workouts include one to two exercises per muscle group. Training such a large number of muscle groups leads to an increase in the levels of growth hormone. This hormone accelerates muscle growth and fat burning.

Instead of this way of training where each part of the body exercises once a week, it is suggested to train each muscle group 3 times a week, with 4 sets per training. The easiest way to apply this approach is to train every other day to have one full day of recovery between workouts.

Second example

Upper / lower body 4 times a week.

A guy has a training for upper body.

In this program, you divide the body into upper and lower muscle groups. The upper ones include the chest, back, shoulders, biceps, and triceps, and the lower ones include the quadriceps, hindquarters, calves, abs, and gluteus. You can train each part of the body twice a week. Most exercisers who adhere to this division do the training in the following way:

  • Monday – Training number 1 for the lower part of the body
  • Tuesday – Training number 1 for the upper body
  • Thursday – Training number 2 for the lower part of the body
  • Friday – Training number 2 for the upper body

In this way, each muscle group is left with 2 full days to recover.

The third example of a training schedule

Push / pull the leg 3 times a week.

This division is based on the fact that the muscles in the body are mainly divided into those who perform pulling and those who perform thrust.

A guy has a leg training at the gym.

The muscles that perform the pull include the back and biceps, which mainly attract the load to the body. Abdominals are also considered to be muscles that perform pulling because they pull the torso towards the legs or pull the legs in the direction of the torso.

The muscles that perform the thrust include the chest, shoulders and triceps, which push the load away from the body as in a bench press, or a push over the head.

The fourth example of a training schedule

Four-day program.

This program divides all muscle groups into four separate workouts. This means that you train a smaller number of muscle groups per workout than was the case with the three-day program. This allows you to increase both the intensity of your training and the number of exercises you do. You can also divide muscle groups in many ways with these four-day programs. For example: Pairing the biceps and triceps, or chest and back, allows you to train two muscle groups that do not tire each other. Each part of the body performs the opposite type of movement.


No matter which program works best for you, you will need to replace it with another program from time to time. For example, if you notice that a four-day program is your best choice, then mostly apply it throughout the year. But every 2 to 3 months, replace it with another program for at least a month.

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