Kinda crazy to think that in 12 #WeightRoomWednesday posts, I haven't given a single outline for a workout routine. Maybe it's not that crazy because at the end of the day, they don't really matter- consistency does. They are however, nice guides for you to chart your own path in the gym, which is what I'm trying to help with.
Today I want to share 3 options for beginner-to-intermediate lifters going to the gym 2-4 days a week. You can decide which is best for you and fill it in with exercises however you want (there's certainly plenty sprinkled throughout the archives). Feel free to mix and match depending on your schedule that week.
- If you have 2 days to lift: Do 2 full-body days, alternating between lower and upper body exercises.
- If you have 3 days to lift: Do a lower body day, an upper body day, and a full body day
- If you have 4 days to lift: Lower, Upper, Lower, Upper.
I'd say 6 exercises per day, each done for 3 sets of 10 repetitions with manageable weight is a great starting point. Of course, you can adjust that. Again, find something you can be consistent with.
It's also a great idea to keep in mind the 5 tips I shared in the first Weight Room Wednesday post ever.
Pretty simple, right? It's also verrrry vague (on purpose) so you can experiment within that framework to find what works best for you. Literally the only thing you need to add is consistent effort. You cannot fail if you're doing your best.
For years I've been helping people take control of their exercise and eating habits as a certified personal trainer and nutrition coach. Down With The Fitness is here to give you simple, actionable tips that will improve your health.
If you have any questions or comments, you're invited to join over 100 other Rockaholics who have direct access to me in the Down With The Fitness Facebook Group. It's also the best place to make sure you see future posts!
Have fun and do your best,Matt Koch
