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3 Best exercise schedule!

How many days per week is sufficient exercise schedule for the gym? Many people say 2 to 3 days is sufficient, but what if your goal is different. If you are aiming for more and doing less? Let’s get to know all about it.

Why do you even need a schedule?

In this blog we will be talking on these topics,

  1. Why follow an exercise schedule?
  2. What is Muscle memory? How to overcome with exercise schedule?
  3. Beginner exercise schedule
  4. Intermediate exercise schedule
  5. Advance exercise schedule
  6. Conclusion
  7. FAQ

So, let’s start with why do we need a routine and why do we need to follow it. For this we need to understand our body and muscle.

Why follow an exercise schedule?

Our muscles are a group of tissues, which contains protein storage of myosin and actin. These tissues can move over each other and they are responsible for creating any force or movement.

You must be thinking why do we even need to know about all these things, right?

Well whenever you lift weight or pump metal in your gym, you will do a constant process of muscle break, which involves contractions and extractions. After your gym, your muscles go into a process of muscle repair.

Here your muscle will be repairing itself, it takes time, protein, amino acids, and some other vital nutrients and vitamins. 

How muscles repair?

The process of repairing takes time, and it changes with the body to the body, with a medical condition and even with the muscle type.

dumbbells

For example, if you are doing exercise for biceps or triceps which are comparatively small muscle groups, so they need 24 hrs to 48 hrs to get repaired.

With repair I meant to say getting stronger and wider every time.

This is the reason it is recommended to do gym in a schedule so that any of your body parts never come under more stress then you should be giving. Everybody part and muscle group requires time to get heal and only after that you can hit that part again.

And hence small muscle groups require less time to get heal and big muscle groups take a long time.

That’s why it’s recommended to do gym in a sequence so that if you are doing gym to hit a specific body part, you should be able to concentrate and control the weight, and in case your connecting muscle is already hurting because of the exercise you did yesterday or maybe before,

it could possibly hamper your training and can even become a reason of any injury.

Well seems to be quite easy, we just need to prepare a list, or ask our trainer to do so and tada!

Well it is not that easy and simple. Here we need to know about muscle memory and how they impact our training and gains.

What is Muscle memory? How to overcome with exercise schedule?

Let’s first start with muscle memory, our body has a tendency to get adapted, and this is no new. Muscle memory stores information about your exercise and pattern.

barbell lifting

The kind of weight you are lifting and even timing, well it’s quite overwhelming, isn’t it?

If you follow Arnold and his blueprint. Where he talked about his training schedule and how he defines muscle memory is quite mesmerizing.

“He knows I am in the gym now, and I will start with the bench press, then I will go to a chin-up bar, then flies and so on, he knows everything. So the next time I come to the gym I will start with chin-up bar with the weight I never did before, and shock him, then do variation to shock him further”

Well with this it is quite simple now to understand why we need a schedule and why we need to focus on variations of muscle groups while training and to win over muscle memory.

So the next time you go to the gym, do not forget about your buddy the muscle memory, and never forget to chock him.

Now when you already know all the science and mechanisms, we can start with the schedule.

But first, we must know and decide our aim, and hence I have divided the blog for beginner, intermediate and advanced level, do go through it, and do which suits you better.

But I would recommend if you never trained before and your aim is to be next Arnold, then start with beginner and go to higher levels with time.

Beginner exercise schedule

In this exercise schedule you need to do 3 days of gym per week, with an average time of 30 to 45 mins, and try doing it for at least 10 weeks, which is roughly 3 to 4 months.

Certain things you should be knowing and focused of,

beginner exercise schedule

Lift light weight (not like Ronny)

Focus on your form, ask your trainer and gym buddies, again and again, to guide you and take video clips if possible to see the form and adapt it.

Day 1 – Monday – chest and triceps exercise schedule

Well it’s your first day of the training week, it starts with chest and triceps.

  • “Push-ups” – 1 -1 set of 10, 12, and 15 each.
  • “DB chest press” – different variation – 3 sets
  • “Flye” – with inclined and declined – 3 sets
  • “Close grip chest press” – 3 sets
  • “Skullcrushers” – 3 sets (curl bar)

Day 2 – Wednesday – back and biceps exercise schedule

Have proper rest after the first day and come to the gym when your chest and triceps are not paining. You can take a day off if your chest is painful.

Before starting do warm up, stretches.

  • “Bent over row” – 3 sets (prefer lightweight in starting and use a belt if want to)
  • “Seated flys” – 3 sets (use appropriate weight in which you can do correct form)
  • “Upright row” – 3 sets
  • “Biceps curl” – 3 sets
  • “Hammer” – 3 sets

We recommend doing hammer in the last because it includes forearms muscles and these muscles get trained and exhausted very fast. So after doing hammer you will start feeling pump in your forearms.

Day 3 – Friday – legs and shoulders exercise schedule

leg exercise

Again the same precaution, do proper rest, and avoid injury.

  • “Squats” – use lightweight and do 3 sets
  • “Lunges” – do not use weight in starting, work on your form and posture, in the last set you can use weight in which you must be able to follow the form. Do 3 sets.
  • “Leg press”- focus on form, and add weights slowly. Never increase the weights in big denominations. – do 3 sets
  • “Overhead press” – use dumbbell – do 3 sets. Be careful and learn the form.
  • “Barbell upright row” – 3 sets.

Intermediate exercise schedule

intermediate exercise schedule

Now you have already trained for 3 months and now you can hit 5 days a week. For bigger and faster gains.

Day 1 – Shoulder

  • “Overhead press- use dumbbells” – do 3 sets.
  • “Barbell shrug” – do 3 sets.
  • “Upright row” – do 3 sets.
  • “Standing cable face pull” – do 3 sets.
  • “Lateral raise” – do 3 sets.

Day 2 – Chest

  • “bench press” –  do 3 sets
  • “Flys” – do 3 sets
  • “Pull over” – do 3 sets
  • “Chest machine” – do 3 sets
  • “Cable chest press” – do 3 sets.
  • “End with push-ups”. (50 reps)

Day 3 – Arms

  • “Hammer curl” – do 3 sets
  • “diamond push-ups” – do 3 sets
  • “skull crushers” – do 3 sets
  • “cable curl” – do 3 sets
  • “preacher” – do 3 sets

Day 4 – legs

  • “Squats without weight” – do 3 sets
  • “lunges” –  do 3 sets
  • “front squats” – do 3 set
  • “leg press” – do 3 sets
  • “deadlift” – do 3 sets

Day 5 – Back

  • “deadlift” – do 3 sets
  • “pull up” – do 3 sets
  • “lat pulldown” – do 3 sets
  • “t bar pulldown” – do 3 sets
  • “Inverted row” – do 3 sets

Advance exercise schedule

Now you have seen the gains are not that significant compared to when you started intermediate training, now you can switch to advance level. With a 7-day workout split. You can train your abs now.

advance level exercise schedule

This is also called push pull push workout routine.

Day 1 – Chest

  • Every thing remains the same, now you need to shock the muscle with heavy and different weights.
  • Include dips for the chest
  • Machine decline press.

Day 2 – Back

  • Similar to intermediate.
  • Add single-arm “dumbbell row”
  • Add “renegade row”

Day 3 – Shoulder

  • Similar to intermediate.
  • “seated dumbbell shoulder press”
  • “front raise”
  • “dec fly”.

Day 4 – Triceps

  • Similar to intermediate.
  • “cable triceps pull-down”
  • “drop sets”
  • “triceps extensions”

Day 5 – Biceps

  • Similar to that of intermediate.
  • Add “barbell curl”
  • Add “concentration curl”

Day 6 – Legs

  • Similar to that of intermediate.
  • Add “jump squat”
  • Add “ calf training”

Day 7 – Cardio / rest

Have proper rest and consume lots of protein. Do some cardio and get set ready for the shoulder.

Conclusion

Now we know how much to work out and what should be the exercises to focus on. We can start with the beginner if you haven’t been to the gym.

Workout, should be controlled and you should always try to skip any injury.

FAQ

Q. How long after starting the workout do you see results?

Ans- it takes time, and actually depends on your diet as well, if you can read our blog on how muscle build you can understand about the muscle building and how you can increase the process.

Q. How many days a week should I exercise?

Ans- If you are a beginner then 3 days, 5 days for intermediate and 7 days for advanced level.

Q. Is it okay to exercise every day?

Ans- As we have mentioned in our blog, our muscles need proper rest time to work efficiently, so if you can add variations then cool.

Q. How do I make a workout schedule?

Ans- Use variation in your straining to prevent muscle memory and always try to shock your muscles once a week.

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