My workout routine really consists of kind of like a three day split of push, which is chest, trice, shoulders, pull, which is back, biceps, and then legs, which is just your legs there, quad, glute, all of that. And then I do sometimes if I can't work out three times a week, I'll do like a combined upper body and lower body. So that way I can kind of manage my time that way.
On Monday, Wednesday, Fridays, legs, and I hit legs hard, it's pretty heavy. Sometimes at the end, I always do five-minute abs at the end, and I also like to add in, I say to a heavy lift, five-minute abs. It's before the abs, sometimes I'll do like a mini CrossFit workout or something. I just Google online CrossFit wads, and then I'll do something like that, get my cardio up, usually involves full body, so pretty good. And then Tuesday, Thursday, Tuesday is shoulders and triceps, and then Thursday is back and bi, love back and bi, it's my favorite days. And then I always run a mile before that workout. And then on Saturday is usually full body, either I'll just go on a long run, or I'll just do the Murph, which is a big CrossFit workout you can look up, or I just do some other big full body workout and some cardio.
Something else that I'd like to add into your workout routines is that I would just also focus on like what your body needs like adding cardio into that as well because what I just said before was like a weight lifting schedule. I put cardio in there, Pilates if you want, time to stretch, yoga, but just stick to it consistently as your workout routine. Don't just do it once and then never do it again. Do your same workouts over and over when you do that same like planned scheduled day because you want to be doing it for the same one for at least 6-12 weeks and that will help you show your muscle muscle growth easier.
My favorite is a four day upper lower split. So basically you do your core, um, or your, your, your fundamental lower body lifts on Mondays and Wednesdays. And then you do your fundamental like upper body lifts on Thursdays and Fridays. And, um, you know, you're, you're doing, of those lifts, like five sets of a brisk, but manageable weight. You don't make progress as fast, but I noticed that you make progress that kind of you keep.
In high school, I played tennis. I, well, I grew up playing tennis, so that was always my workout. And then once I quit and was done, it was, I had to find a new way to work out, and it was really hard to figure something out. So I've kind of gone through different phases, and I think it's okay to not like, because right now I'm really into running. I'm training for a half marathon, so I've been doing that a lot. And then sometimes I go through phases where I really like to go to workout classes, and just, I've found different things that work better for me. So I would just say find something that works better for you. Go to a gym, try out some of their classes, try out their weightlifting classes, try out their cardio classes, yoga, whatever it is, and just see what works best for you. And then if you do it a lot and get sick of it, you can always switch it up. So I would just try to switch things up.
While there might be optimal ways to hit certain body parts and certain training intensities, frequencies, and things like that, doing whatever you can commit to and staying consistent with that will yield far greater benefits and results than setting a goal that you cannot stick to. If your ideal workout routine is that you're giving 60 minutes in the gym four days a week but you realistically can give 30 minutes in the gym twice a week, pick a routine that lets you most optimally maximize 30 minutes twice a week and doing that for a year will yield much better results than trying to do the four-day one and doing it for a month and then quitting and going 11 months out of the year without ever exercising again.
As a girl, I would always get very, very frustrated when I'd start my period and I'm trying to maintain a consistent workout routine because I would always just not want to do anything, I would lose my motivation, and I would struggle to feel like I was consistent. However, I've realized that because I'm a female, my body is not built to do heavy exercise when I'm on my period or when I am sick, that is just not how I'm supposed to work. So I've made a routine where I am working out four times a week, excluding the times that I'm on my period, sick or on Sundays, and now I am very consistent and I am healthy because I have accepted the things that I can and cannot do and have built my routine around that. Hope this helps all those girls out there.
So kind of the typical workout routine or split that I usually will do each week is just the simple push-pull legs kind of split routine that a lot of people do. I usually work out six days a week Monday through Saturday. Monday will be a push day where I'm focusing on muscles like my chest, maybe a little bit my shoulders, my triceps. Tuesday will do more of a pull day where I'm working on back pull-ups, some biceps, lower back, and then Wednesday being legs. So I go heavy on legs and I repeat that Thursday, Friday, Saturday. So push-pull legs and then a rest day on Sunday. That's usually the routine or split that I like to do.
My workout routine is I start with chest and triceps on Monday. I do three workouts for each muscle, four sets of 15 reps and then on Tuesday I do back and biceps. Wednesday I do legs and shoulders and then I repeat that and then I take Sunday off for my rest day. The reason why I like this workout is because every day I get a target. One part of my arm, whether it be my triceps, my biceps or my shoulder, and my arms are one thing I really want to grow. So that's the reason why I do that split.
A super good workout routine that I like to follow consistently is the push-pull split, the push-pull legs basically. It's super easy, you can look it up online if you don't trust my words, but basically it's chest and try shoulders on Mondays, Tuesdays is back and by leg, Wednesdays is legs, Thursdays is your chest tries again, Fridays back and by, Saturdays legs. And you basically follow that, but just based on like your body you switch like which days you do what. So Mondays I do back and by, Tuesdays I do try and shoulders, Wednesdays I'll do legs, Thursdays I'll tend to do just shoulders, then Fridays I'll do full body cardio, then I'm done.
The general consensus for building muscle is you want quality training on every body part twice per week. There is some nuance to that, but a lot of research suggests twice per week quality training. For most people, this could look something like upper body, lower body, Monday, Tuesday, rest on Wednesday, upper body, lower body, Thursday, Friday. Reps and sets, there's a lot out there. You want to be training close to failure and you want to be progressively overloading the movements, which means that you want to add weight or reps or in whatever way to add a new stimulus to be able to grow the muscle.
Mine kind of varies, but I do like space out like my cardio So maybe like one Monday Wednesday Saturday I run or do an incline walk and then like Tuesday Thursday. I do weights and like strength training Usually for that I will watch like a YouTube video there are so many like 20 minute 30 minute like dumbbell upper body workouts They also have them for like lower body so doing squats and Lunges and all that so I just like to space it out, and I don't like to be in the gym for more than like 45 minutes
My favorite workout routine currently is a weightlifting routine, so I'll do two days of legs a week along with a day for chest and triceps and then another day for back and biceps and then one day for shoulders and then a full body day which I really enjoy and those can be interchangeable as well but it provides some great variety while targeting all muscle groups as well.