Training each muscle group twice a week routine. Greater total volume. Wednesday – Legs. A bro split is one in which you train each muscle group once per week. Even with volume being equated, hitting each muscle group twice per week simply works better than hitting it just once per week . Our 12-week dumbbell workout routine consists of a hybrid split, it includes power exercises, and hypertrophy exercises, designed for push-pull leg and upper/lower body muscle groups. Above is an example of the classic 3 day full body split, which is the split most commonly used with this frequency. Other 4-Day Training Splits. Jun 26, 2021 · 5-Day Workout Split: Each Muscle Twice a Week; For example: It would look like this-What is a 5 Day Split Workout? A 5-day workout split is a routine that breaks your weekly training into 5 days, splitting each workout session into a focused time period for a specific muscle group or two. I have typically 4 exercises to 4x10 for each muscle group and probably substitute 2-3 of those exercises for new ones every 6 weeks, thinking about trying to hit some places twice a week. Day 1- Push Strength. Also, studies confirm that training muscle groups twice a week results in greater increases in muscle size and strength than training once a week. Training splits can be a mystery. 1 However, doing many sets for a specific muscle group in one training session could lead to lower quality Sep 27, 2009 · Doug's intense 6 day cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Benefits. That’s why I train all 3 together. If you are doing a 6 day split that train each muscle group once a week, that means your volume is spread out across the week. 5-day workout splits take more time and dedication than 3-day or 4-day splits. However, with some careful planning, it’s also possible to use a 3-day split to train muscle groups twice per week. Thursday: Back Workout 2. 7 Each workout session can be lengthy; 4. As you can see, in workout four, once you’re able to do 8 reps in all 3 sets, you add weight in the fifth workout and repeat the cycle. One of the most common ways to split up a 5-day training routine is to follow a bro split. It also lets you hit each muscle group with the intensity and volume necessary for optimal growth. Notes: If you are feeling overworked, then take a day or two off and get back to the plan. 3. Whereas the full-body routines incorporate every major muscle group into each workout, body part splits allow for more focus on a few specific muscle groups per workout. But you can also bump up the training frequency to turn it into a 5-day workout routine. 6 Six training days per week is a lot; 4. The pectoral muscle, for instance, develops fastest when targeted for an hour every 5–6 days. Day 4- Push Hypertrophy. That would be 2/3 times a week. Day 6- Legs Hypertrophy + Abs. By doing this, you’ll hit each major muscle group two or even three times per week. Then it returns back to baseline. ( 5 ) Note, though, that Feb 20, 2022 · Example Workout Routine: Day 3 Friday. I’m totally in agreement with you about chest, shoulders and triceps working in conjunction. Push/Pull Dumbbell-Only Workout Monday – Push Day. Consider the weekly workout volume (number of sets per muscle group) of a full-body program and a 5-day program. Day 2- Pull Strength. Day 4: Push Day. You could do a 4 or 5-day training split. Sep 25, 2023 · Frequency – which is the number of times you train each muscle group per week – is an important factor to consider when creating an effective workout routine. If a strength training exercise causes pain, stop the exercise. This could Apr 25, 2024 · A 5-day workout routine does all these things. Compared to a 3-day full-body workout routine, your workouts will likely be shorter in duration, but the overall volume may be higher since your training frequency is increased. For example: Set 1: 100 pounds x 8 reps. Another question - could it distort the "balance" of my body if I hit some places twice a week and others only once One of the major benefits of any 3-day workout routine is that it tends to make for a more consistent training schedule. Apr 25, 2023 · This split divides your training week into two pushing, pulling, and leg workouts. 5 times per week rather than twice. Workout 1: Press Emphasis. •. It involves training a specific isolated muscle group in each workout. We would like to show you a description here but the site won’t allow us. Sunday – OFF. Here is the basic idea: muscles are split into groups, and each group is trained on a different day. Apr 23, 2024 · Simply take a day off in between each three-day rotation and benefit from training each muscle group twice per week. Increased training volume. Two-a-day workouts have their benefits, as long as you know how to implement the proper schedule for you to stay safe. Day 2: Back and Biceps. Best Suited For: Most of the population, most of the time Like an upper lower split, a push/pull split is normally done four times a week. Balanced Muscle Development The upper/lower split targets the upper and lower body in separate workouts. Push - pull - legs - rest - full body - rest - rest. For a 6 days a week you could do a: Chest/Back Legs Shoulder/arms. 5 Arnold Split Cons; 4. More rest. Aug 5, 2020 · So check with your physician before starting a strength training routine. This Arnold Schwarzenegger bodybuilding routine involves training each muscle group twice a week. Though it is not essential for good progress at all. Jul 17, 2019 · Workout 2: Each Muscle Twice a Week. Workout 5. But if you like total Strictly speaking, you’re not training each muscle group twice a week. That provides a higher training frequency. zymal. As you can see, the example workout splits above (of which there are dozens more) show each muscle group and body part being trained with a frequency of only once per week. Wednesday: Pull. By training your entire body two or three times per week, you engage all your major muscle groups each session, allowing for maximum workout intensity, recovery, and muscle growth. It can therefore be inferred that the major muscle groups should be trained . This ‘2x a week’ workout program is based on the ‘Push – Pull – Legs’ workout. However, you can get this done in 4 days if you don’t have the time to make it to the gym more. Categories: Articles Training. 2M Reads. The most controversial of the bunch, the "Bro" split has you in the gym five days a week, each day focusing on one muscle group. Maximize Muscle Growth with a 6 Day Split Workout Routine. week. This allows you to really hone in on a muscle group each workout to maximize the intensity. Comment This increase in frequency and volume is the key advantage of PPLUL over bro splits, since it promotes greater muscle hypertrophy and uses your training time more efficiently. The routine is designed to give muscle groups adequate rest between workouts while still maintaining a high frequency of training each muscle group twice a week. Day 4: Upper Body Workout (Hypertrophy Focused) Day 5: Lower Body Workout (Hypertrophy Focused) Day 6: Cardio Workout #2. While more effort can sometimes mean more benefits, you can make progress without long hours Jan 31, 2024 · In other words, you hit each muscle group twice during the week, increasing the frequency and volume of your workout routine. Personally I wouldn't go from a PPL once a week to twice a week though. This means each muscle group is worked an average of 2. Consider trying a lower weight or trying it again in a few days. Mar 2, 2024 · The Training Program: Two Full-Body Workouts per Week. Dec 11, 2023 · Additionally, by performing multiple exercises for each muscle group, you can increase overall volume, which is a key factor in hypertrophy (muscle growth). Because your weight training frequency is moderate, you have keep your Jul 25, 2023 · Think: chest, back, legs, arms, shoulders, and abs. Your training schedule would look something like this: Monday – Chest; Tuesday – Back; Wednesday – Legs; Thursday – Rest; Friday – Arms; Saturday – Shoulders and core Sep 7, 2021 · Twice-a-week training rearranges your typical workout into either full-body or upper and lower-body splits. It's important to use proper technique in strength training to avoid injuries. (Note, this is the frequency I recommend to most intermediate/advanced trainees. Jul 27, 2013 · Rep Power: 14154. The goal is to train large muscle groups of the upper body and lower body in the same session. Thursday is another upper day, Friday is a lower day and you have the weekend off. An example would be doing Biceps directly on chest day and then they get hit indirectly on back day. May 5, 2024 · But that doesn't mean you should scoff at the concept altogether. The goal of each workout is to achieve a pump. Set 1: 105 pounds x 7 reps. Albeit not in as many sessions every week. k. Cycling crunches: 3 sets of 30 repetitions for the core. Jan 24, 2020 · By using a higher training frequency, each muscle will be stimulated more often, which produces a higher number of individual growth periods over time. Tuesday: Another Workout. The main difference is that a push-pull-legs (PPL Aug 4, 2011 · That’s 4 times per muscle group every 3 weeks, but obviously not as good as the 6 times that a 4 day Upper/Lower split would allow. It involves 5 consecutive workouts in a row. As you can see, each muscle group and body part is trained 3 times per week. , the number of sets per muscle group, is roughly the same as example one, but that volume is spread across two workouts instead of crammed into one. Standing Calf Raises: 4×6-10. Apr 21, 2021 · Each workout is dedicated to different muscle groups or body parts, and each one is usually trained once per week. Feb 19, 2024 · Pull day is part of the push pull legs (PPL) workout routine, which you can follow 6 days, 5 days or 3 days per week. Feb 17, 2024 · With an upper/lower split, you can train each muscle group twice a week. Saturday: Another Workout or Rest Day. Conclusions: When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be Jan 19, 2020 · Monday: Back Workout 1. This is in contrast to full-body workouts, which involve training the entire body once, twice, or even three times a week. A 5 day workout split routine often involves training different muscles groups each workout session, which means you are training each particular muscle group once a week. Training muscle groups twice a week has been shown to improve muscle hypertrophy more than training the same muscle group just once each week. However, the 4-day routine does hit your muscles twice every seven days (although not always every calendar week), in the sense that the major muscle groups get 4-6 days of recovery from one workout to the next. Train each major muscle groups 1-2 times a week for the best results. Dec 31, 2022 · Strength training: 2–3 times each week. 9, 10, 11 Taaffe et al 9 investigated the effect of training frequency on improving muscle strength in older adults (65–79 years of age). The only other option would be to lift every day M-F (5 workouts per muscle group/3 weeks) but that doesn’t seem like enough rest: Monday: Push. You will be training two different workouts per week: workout A and workout B. Saturday – Legs. It allows you to focus entirely on a small set Strength/hypertrophy generally impose enough damage to where you need around 48-72 hours of recovery and power training requires around 72-96 on average. The increased frequency can promote muscle growth and strength gains while allowing for sufficient recovery time. Day 6: Shoulders, Traps, and Forearms. Nov 11, 2019 · For most lifters, that means limiting your workouts to about 6-8 sets per major muscle group, and 2-4 sets for smaller ones. A complete guide. Weight Training Frequency: Each muscle group/body part is trained to some degree once every 3rd or 4th day, making this a moderate frequency split. See full list on aworkoutroutine. Jan 20, 2018 · With a workout schedule that trains each muscle group about twice per week, you would need to divide that weekly volume range by about 2 and split it up evenly over your 2 (or so) weekly workouts for each muscle group. 4 sets of 15 reps of skull-crushers for triceps. May 6, 2024 · Studies show training each muscle group twice a week is best for hypertrophy. At your discretion: Core and cardio. Here’s how the workouts look: Workout A. Day 7- Rest. ( 3 ) Volume A 5 day split is a workout routine that splits your weekly training into 5 days – 5 workouts per week on 5 different days. Included are numerous workout and training splits examples. He feels this provides a good warm-up for the quads and gives him “the pump I need to get after other exercises. Nov 15, 2020 · At this point, we have quite a bit of research and real-world experience showing us that training each body part once per week is the least effective training frequency. a. The 5-day ULPPL split, a hybrid that combines both the upper-lower and push-pull-legs splits, is designed to optimize gains by targeting each muscle group twice a week. Both are full-body workouts, and together they will provide a good coverage of different muscle groups and movements. Mar 26, 2024 · 4. This means that each muscle group gets trained just once every 7th day, which makes this a pretty low frequency form of weight training. Week 1. The total-body exerciser might hit his chest with 3 sets of bench presses on Monday, 4 sets of incline dumbbell presses Wednesday, and 2 sets of Nov 27, 2022 · As you can see, you train each major muscle group twice per week. Sunday – Off. The classic bodybuilder 4 day split (sometimes called the Bro Split) is the meat and potatoes of four-day splits. Many people do true body part splits and break down the training week as follows: Day 1: Chest and Triceps. These workouts are usually long and intense, which is why you’ll need an entire week to Jun 13, 2020 · Training a muscle twice per week with less volume each session is far superior to training a muscle once per week using a ridiculous amount of sets. Thursday – Push Day. Sunday: Another Workout or Rest Day. Twice-a-week workouts will usually have lower set ranges per workout. Within these workouts, you’ll Mar 12, 2023 · It’s best to train 3-4x a week on average, but deviations from this are okay. ”. e. haircurly. The 5-Day Full-Body Workout Routine. Day 6: Leg Day. So, you’d end up doing 4 sets for each muscle 3 times per week = a total weekly volume of 12 sets. Nov 23, 2023 · More focus. Use this routine to burn fat and get ripped! Read workout notes for cardio schedule to go with this workout. ) Training each muscle group 3 times per week Oct 1, 2020 · Sunday: rest. Set 3: 100 pounds x 8 reps. But I’m actually going to give you a 6-day training split, and you’ll see why below. This 5-day split is designed to target each major muscle group twice a week. Friday – Pull Day. Push, Pull, Legs Push, Pull, Legs is one of the most common ways to hit multiple muscle group's per week and ideal for those just being introduced to this frequency. Each group of muscles is trained twice a week. Saturday – Thighs, Calves, and Lower Back. Three sets of 10 reps of incline dumbbell press for the chest. Friday: Another Workout. Push-pull split: Work push and pull muscles on separate days. Research shows that you make similar gains in muscle mass regardless of training frequency: splitting your body parts into two, five, or six workouts doesn’t matter much. 2. From what I have figured out over the past two years is that FOR ME hitting the muscle once per week directly and usually once per week indirectly is the bet combination for strength and growth. Most workouts for enhanced bodybuilders involve working each muscle group once per week. Or. May 6, 2024 · Day 1: Upper Body. Day 7: Rest. Set 3: 105 pounds x 5 reps. 9 Not ideal for beginners Jan 1, 2020 · It is a common training methodology that involves breaking up your workouts by body part or muscle group. This approach allows for more volume and intensity 2. With two workouts per muscle each week, you can include more sets, reps, and weight. This provides a great balance between training and recovery. Training Intensity Jan 27, 2024 · The 6-day workout routine focuses on muscle mass increase by incorporating a push/pull/legs split, targeting each major muscle group twice a week. It's very individual how well you recover form a workout even tho protein synthesis only lasts for 48h. The 3-day split is a workout framework, and there is no set routine to follow. But it’s doable. If you train one and a half times per week, you’d get 81 growth periods. Workout Notes: This routine is performed on a 3 days on and 1 day off per week. This might help you feel like you train every single muscle group more thoroughly. Oct 9, 2023 · Tuesday – Shoulders and Arms. the brosplit: Chest & triceps Back & biceps Legs and shoulders. Jul 19, 2019 · The M-F Workout Routine. Set 2: 105 pounds x 6 reps. They only have 2 rest days per week. By that, I mean it’s a lot easier to carve out the time for three workouts each week than it is four or five. Training Tip #2: Doing single-leg presses allows Heath to isolate each Oct 4, 2021 · Lateral Raises: 3×10-15. Learn which splits are effective, and which workouts to avoid. Reduced sedentary time. Allowing your body at least 1 day to recover between each full-body workout is key, so three sessions per week is a good baseline to start with. Set 2: 100 pounds x 8 reps. Thursday – Chest and Back. Because PPL sees you work each muscle group twice per week, the routine maximizes your training frequency and enables you to achieve a higher volume in your routine. Feb 11, 2024 · Hitting each major muscle group twice a week is ideal for intermediate and advanced trainees, but it’s also extremely effective for beginners. Still twice a week but just not 6 days a week training so you can still train pretty intensely. Reply reply. This is best explained by the fact that splitting lower- and upper-body sessions allows for more training. May 28, 2020 · Here’s an example of how you could combine muscle groups using the more detailed groups we outlined: Day 1: chest, shoulders, triceps, forearms. Then, you also have the option with 6 day splits Here is the 6 day schedule that you must follow every week. Train each muscle group twice a week. This approach helps balance muscle building and recovery, ensuring that each muscle group receives focused attention twice a week with adequate rest in between sessions. May 6, 2024 · 2. By scheduling and planning your workouts to target every muscle group, you ensure balanced strength Sep 23, 2023 · Arnold’s workout routine was based on what was known as the Arnold split, a three-day split program performed twice per week. Day 3: Rest. You hit the upper body on Monday, lower body on Tuesday, then take Wednesday off. Some may still prefer to use a very bodybuilding specific program and hit every muscle hard once a week. preloading) in which the FST-7 exercise comes first, not last, in the workout. Do your compound exercises at the beginning of your workouts. Older trainers find it more difficult on the joints and tendons to subject them to twice weekly workouts for the same muscles. Tuesday: Legs/Core. Or you could train back on Mondays and Fridays (I’ll give you that example in the full workout plan). For example, during a once-a-week workout, you may have five or six sets of an Mar 2, 2024 · Or more simply, the speed at which you’re growing new muscle, is significantly increased for about 48 hours after you train. Apr 29, 2023 · To give your muscles time to recover, rest one full day between exercising each specific muscle group. Here’s how: 1. Day 2: Lower Body. With the ability to target and customize workouts for each body part, Sep 14, 2023 · Upper-body workouts may take a long time to complete. First off is the full body split. The Standard 5 Day Workout Split: Day 1: Chest Here are some examples of the best gym workouts and the most well-known ways of structuring your training to train muscle groups twice a week. Dec 31, 2019 · The 5 day workout split is great as it targets each muscle group optimally. Many people say you should workout each muscle group once per week, some say you should be training each muscle group twice a week, and others say you should May 9, 2024 · Day 2: Lower Body Workout (Strength Focused) Day 3: Cardio Workout #1. For example: Nov 29, 2023 · Split #1: The Full Body Workout Split. Workout 2: Squat Emphasis. Training Tip #1: Heath refers to this as “FST-7 front loading” (a. Oct 7, 2021 · There's evidence you can make gains in one or two workouts a week with about 10 sets per muscle group. Squat: 3 sets x 5–10 reps; Bench Press: 3 sets x May 26, 2023 · A full body workout routine offers numerous benefits for strength, muscle gain, and overall fitness. Although the ACSM recommends the minimal frequency of strength training to be twice a week, evidence supports a once‐weekly frequency. The 4 day workout split is the default version of the upper lower split. I'd suggest either. Feb 7, 2024 · Accumulating research suggests that training muscle groups more than once per week is important for maximizing gains in muscle mass. And while a 6-day split can allow for any frequency ( once per week , twice per week , three times per week , or more), it’s especially ideal for someone who wants to use a higher Nov 27, 2023 · 5 Day Workout Split: Each Muscle Twice a Week. Monday: Push. Training each muscle twice a week gets a little challenging. Two sets of 12 to 15 reps of hammer curls on each arm – Biceps. It alternates between upper and lower body workouts to allow for muscle recovery, while maintaining an intense training schedule. Apr 23, 2024 · Furthermore, modern research almost conclusively asserts that training a given muscle or muscle group twice per week is superior for hypertrophy than hitting it only once. A 6 day split workout routine is designed to ensure that each muscle group is adequately stimulated and given enough time to recover. Research published in Diabetes Spectrum, indicating Oct 11, 2023 · This supposition holds up empirically, with most studies asserting that training a specific muscle group at least twice per week is preferable to only doing so once every seven days. The following workout is meant to be performed Monday through Friday. It’s also a very time-e Sep 15, 2022 · Setting up a weekly routine to split your training may seem overwhelming at first, but it's easier than you think. On a 3-day workout routine, you can train: Monday, Wednesday, Friday; Tuesday, Thursday, Saturday; Wednesday Oct 14, 2022 · There are different approaches to structuring a 4 day a week workout program. Tuesday – Pull Day. Feb 11, 2024 · Full body workouts allow plenty of opportunity to train each major muscle group twice a week. Day 4: Legs (Glutes, Quads, Hamstrings, Calves) Day 5: Rest. This means each major muscle group is trained twice per week. Wednesday – Thighs, Calves, and Lower Back. That explains the rest, and once a week as they end up breaking down routines into muscle groups a day. Face Pulls: 3×10-15. Push-Pull-Legs Workout Split. Why: Strength training is a super important way to keep your body functional for the long haul, Fagan says: It helps prevent the bone loss and muscle loss 12 Week Dumbbell Workout Routine. To do this, bodybuilders will usually train maybe 5 days or even 6 days a week. As you can see, the workout plan features all the major muscle groups at least twice a week. However, weekly training volume, i. On the first 3 days, you will be following a push-pull leg split, and on the last 2 days, you will do an upper/lower split. This routine is structured to improve overall physical strength, muscle growth, and cardiovascular health, while also contributing to weight loss. If you train a muscle once per week, that’s 54 periods for the year. Use full body splits and spend the majority of your time using compound exercises for maximum efficiency. Sunday: off. So its in relation to damage done to the muscles. The 3-day split will work best for most people because it offers a consistent schedule, and you have a fair amount of flexibility to move your workouts around when life happens. Tuesday: Shoulder, chest, triceps Wednesday: Legs, lats, biceps Thursday: abs, obliques Friday: REST Oct 24, 2006 · Frequency is the number of times of training per week. Day 5: Pull Day. Three-day split: Work push and pull muscle groups on two Hi Mark, can I get your opinion on the following routine please. The legs are trained two times a week – once with a squat and once with a deadlift. Recommendations are twice a week. Cut your progress by a marginal percentage if you just work out a muscle once a week. Work every muscle with a 48h rest peroid. The types of split workouts you can try include: Full body split: Work all muscle groups each training session. The tendons and muscles recover much faster at a young age so training each muscle group twice a week would be more conducive to these bodybuilders compared to those in the middle age category. If building muscle is one of your goals, full body training is worth considering. Get in, stimulate the muscle, get out, and recover. Day 5- Pull Hypertrophy. Updated: March 22nd, 2021. But if you can stay consistent, training five days a week is a great way to increase strength, build muscle, and get an optimal training volume for each of your Mar 19, 2024 · A workout split involves dividing your workouts to focus on distinct body regions, muscle groups, training intervals, and frequency or types of movements. Friday – Shoulders and Arms. This is by far one of the, if not most effective, training splits for the vast majority of the population. Day 7: Mobility Workout. Performance gains. Day 2: calves, hamstrings, quadriceps, glutes Jan 20, 2018 · Sunday: off. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. Upper - lower - rest - upper - lower - rest - rest. 2 Training muscle groups twice per week; 4. If you were to train each muscle group twice per week, you would need to do about 6 sets for each muscle during each of those 2 weekly workouts. “A general guideline for improving strength is to exercise each major muscle group at least twice a week. 3 12 sets per muscle group is a decent rule of thumb; 4. Usually, the five days include one day of chest The following workout trains each major muscle group twice a week, although one of the days is relatively light for that particular body part. However, he would increase this to the double-split where he would double his daily sessions, bringing his total weekly sessions from six to 12. com Nov 30, 2010 · November 30th, 2010. This workout split is similar to the upper/lower split. Can Help You Lose Fat Aug 4, 2023 · These approaches differ from bro splits as they train each muscle group at least once or twice a week. If you wait that long to train the muscle again, you will actually see a decrease in performance because the certain muscle group hasn't had a stimulus to grow for 6 days. For a 4 days/week program do something like this: Day 1: Lower body Day 2: Upper body Day 3: Off/cardio Pas 4: Upper body Day 5: Lower body Day 6: off/cardio Day 7: off/prehab. 8 Requires a lot of focus and discipline; 4. By focusing on specific muscle groups twice a week, you can maximize muscle growth and strength gains. Mission accomplished again. It generally splits the sessions into the back, chest, arms, and legs (quads, hamstrings, outer/ inner thighs ). Wednesday: Another Workout or Rest Day. Jan 20, 2018 · Saturday: off. The Best Full-Body Workout Plans for Building Muscle. I also try to hit each muscle group twice in a week. Also be careful to listen to your body. I switch up my routine every 6 weeks. The main principle is simple. Train each muscle group with one or two exercises per workout and 10-to-20 sets per week. You may have heard these body parts further divided down into smaller muscles or muscle groups, such as: lats, traps, quadriceps, hamstrings May 5, 2016 · Scientists analyzed 10 prior studies that compared muscle growth in people who trained each muscle group once, twice, or three times per week over a couple months. 4 Best suited for advanced trainees; 4. Day 3- Legs Strength + Abs. If you trained each muscle twice per week, you Feb 2, 2024 · The "Bro" Split. 4-Day "Body Part" Split. So, yes – training twice a week works Jul 6, 2018 · Weekly Schedule: It’s 4 total weight training workouts per week (2 upper body and 2 lower body) done with a 2 on/1 off/2 on/2 off format. Start light, progress slowly, and make small, realistic goals. So it would make sense to trigger that growth response more than just once per week, if you really wanted to grow as much muscle as possible. It is a system that determines what, when, and how you train. Each day you will work a different body part. Accelerated muscle growth. This means that each muscle group gets trained once every 2nd or 3rd day, which makes this a pretty high frequency form of weight training. Nov 19, 2023 · So, at last, here’s your advanced bodybuilding routine for serious bodybuilders! It involves six workouts and hits each major muscle group twice per week. Three sets of 8–10 rep standing calf raises for legs. This allowed him to hit each muscle group twice per week. Day 1: Squat | Bench press | Curls Day 2: Deadlift | Light Bench Press | Weighted chin-ups | Tricep extensions. ru as il km pr oo mx py te cw