How many times to workout certain muscle group a week

[Hulk68130]

I need some advice here, please! Currently I work out on Mon, Wed, and Fri.

I do 4 lifts for quads on Mondays (squats, leg extensions, leg press, step ups for example) , 4 lifts for calves on Wednesday, and 4 lifts for hamstrings on Friday. I also do tris/bis on Monday, chest on Wednesday, and back on Friday.

Would I be better to do quads and ham strings on Monday and Friday instead of each muscle group once a week? I'd only have time to do 2 quad lifts (squats and leg ext. for example) and two hammy lifts (dead lift and leg curls for example) each day.

So I guess my questions is if it's better to do all my quad work (for example) on one day or do half of the work on two days each week? Like do it all on Monday or do half on Monday and half on Friday.

Thanks everybody!

[coachcalande]

I need some advice here, please! Currently I work out on Mon, Wed, and Fri.

I do 4 lifts for quads on Mondays (squats, leg extensions, leg press, step ups for example) , 4 lifts for calves on Wednesday, and 4 lifts for hamstrings on Friday. I also do tris/bis on Monday, chest on Wednesday, and back on Friday.

Would I be better to do quads and ham strings on Monday and Friday instead of each muscle group once a week? I'd only have time to do 2 quad lifts (squats and leg ext. for example) and two hammy lifts (dead lift and leg curls for example) each day.

So I guess my questions is if it's better to do all my quad work (for example) on one day or do half of the work on two days each week? Like do it all on Monday or do half on Monday and half on Friday.

Thanks everybody!

My son lifts three days a week, just keep alternating upper/lower. Works well.

[Hulk68130]

So in your opinion, should I do all my quad work (for example) on one day or split it up and do the same amount over two days a week? Thanks!

[coachcalande]

So in your opinion, should I do all my quad work (for example) on one day or split it up and do the same amount over two days a week? Thanks!

With the frequency you’ll have, blast away, all lower stuff combined.

[paulinkansas]

I hit everything 2x a week. But I'm just a frail little old guy that acts like he's 14.

[TAWS6]

Every muscle should be trained at least twice per week as the research shows. That’s why most good programs are set up as full body or upper lower.

[BeginnerGainz]

I do upper lower now, but have done a 6 day push/pull no problem

[TAWS6]

I do upper lower now, but have done a 6 day push/pull no problem

I’ve done 6 days in the past as well. Got legit zero extra gains from it versus 4 days. Not sure what I was thinking lol

[TheShadowMan]

I've been training antagonist muscles paired together each day, once a week, but upping the volume to 16 sets a group since it's for the whole week. Seems to be working well for me.

[BeginnerGainz]

I’ve done 6 days in the past as well. Got legit zero extra gains from it versus 4 days. Not sure what I was thinking lol

You were probably thinking it would lead to more gains I imagine 😂

[Hulk68130]

Every muscle should be trained at least twice per week as the research shows. That’s why most good programs are set up as full body or upper lower.

So would this be a good plan, in your opinion? Thanks so much for the advice. I appreciate it!


Monday:
Squats-6 sets with reps of 8-12 each set
Leg Extension-6 sets with reps of 8-12 each
Leg Curls-6 sets with reps of 8-12 each set
Roman Dead Lifts-6 sets with reps of 8-12 each set

Wednesday:
Calf Raises- 6 sets with reps of 8-12 each set
Calf Press- 6 sets with reps of 8-12 each set
Calf Pushes- 6 sets with reps of 8-12 each set
Inner Thighs-6 sets with reps of 8-12 each set

Friday:
Leg Press-6 sets with reps of 8-12 each set
Smith Machine-6 sets with reps of 8-12 each set
Seated Leg Curls-6 sets with reps of 8-12 each set
Dead Lifts-6 sets with reps of 8-12 each set

[Hulk68130]

I hit everything 2x a week. But I'm just a frail little old guy that acts like he's 14.

So would this be a good plan, in your opinion? Thanks so much for the advice. I appreciate it!


Monday:
Squats-6 sets with reps of 8-12 each set
Leg Extension-6 sets with reps of 8-12 each
Leg Curls-6 sets with reps of 8-12 each set
Roman Dead Lifts-6 sets with reps of 8-12 each set

Wednesday:
Calf Raises- 6 sets with reps of 8-12 each set
Calf Press- 6 sets with reps of 8-12 each set
Calf Pushes- 6 sets with reps of 8-12 each set
Inner Thighs-6 sets with reps of 8-12 each set

Friday:
Leg Press-6 sets with reps of 8-12 each set
Smith Machine-6 sets with reps of 8-12 each set
Seated Leg Curls-6 sets with reps of 8-12 each set
Dead Lifts-6 sets with reps of 8-12 each set

[Hulk68130]

With the frequency you’ll have, blast away, all lower stuff combined.

So would this be a good plan, in your opinion? Thanks so much for the advice. I appreciate it!


Monday:
Squats-6 sets with reps of 8-12 each set
Leg Extension-6 sets with reps of 8-12 each
Leg Curls-6 sets with reps of 8-12 each set
Roman Dead Lifts-6 sets with reps of 8-12 each set

Wednesday:
Calf Raises- 6 sets with reps of 8-12 each set
Calf Press- 6 sets with reps of 8-12 each set
Calf Pushes- 6 sets with reps of 8-12 each set
Inner Thighs-6 sets with reps of 8-12 each set

Friday:
Leg Press-6 sets with reps of 8-12 each set
Smith Machine-6 sets with reps of 8-12 each set
Seated Leg Curls-6 sets with reps of 8-12 each set
Dead Lifts-6 sets with reps of 8-12 each set

[coachcalande]

Find your ideal…

For me:


Once every four days = 2 x in 8 days

That to me provides consistent spacing vs training twice in a 7 day period.

[coachcalande]

So would this be a good plan, in your opinion? Thanks so much for the advice. I appreciate it!


Monday:
Squats-6 sets with reps of 8-12 each set
Leg Extension-6 sets with reps of 8-12 each
Leg Curls-6 sets with reps of 8-12 each set
Roman Dead Lifts-6 sets with reps of 8-12 each set

Wednesday:
Calf Raises- 6 sets with reps of 8-12 each set
Calf Press- 6 sets with reps of 8-12 each set
Calf Pushes- 6 sets with reps of 8-12 each set
Inner Thighs-6 sets with reps of 8-12 each set

Friday:
Leg Press-6 sets with reps of 8-12 each set
Smith Machine-6 sets with reps of 8-12 each set
Seated Leg Curls-6 sets with reps of 8-12 each set
Dead Lifts-6 sets with reps of 8-12 each set

So you have a calf/inner thigh day once a week? Tbh I think the calves might do better with stim twice a week and you could skip the inner thigh stuff without missing that at all.

Are you doing any upper body work?

[coachcalande]

With your three day a week plan…This is my recommendation

Week 1

Monday - upper body low volume

Wed- lower- high volume

Friday - upper body low volume

Week 2

Monday - lower body low volume

Wednesday- upper body high volume

Friday- lower body low volume


Repeat.

[MyEgoProblem]

2-4xweek it general strength and hypertrophy would be my usual recommendation.


Ive done upto 14x week for certain movements in certain strength phases.

And upto 70x week doing doing grease the groove.

Currently i deadlift & bench 5*week. Haven't squatted in about 3weeks..

[coachcalande]

Btw , my 15 year old lifts on a three day a week plan alternating upper/lower days. Today he hit a nice deep squat with 305. Hes benching 205 and Dead’s , (which needs work) 300.

800 lb club in about a year (barely lifting during football unfortunately)…says he plans to go with my every other day routine soon instead of mon/wed/fri

[Darkius]

So in your opinion, should I do all my quad work (for example) on one day or split it up and do the same amount over two days a week? Thanks!

My opinion is hit each 3x per week, fewer sets of each on a session but hitting all groups in the session, so less soreness. But there are many different preferences here. Some researchers say it makes no difference. The coach just said do an upper session and a lower session alternating, which would be 1.5x per week.

[Darkius]

I do upper lower now, but have done a 6 day push/pull no problem

No longer doing torso/ limbs?
I was stuck deciding between those 3.

I was doing full body 3x per week, but it was a lot of time for one day. 6x per week upper lower is more manageable.

I also considered full body 6x per week. I'd like to see some synthesis plots before going into that territory.