Many trainees want to hit bodyparts more frequently than once a week, but every time they go to twice a week training they fail to make any meaningful progress. What to do? Well the options go up some if you don't mind the training days falling on different days of the week, which means some days you might have to be in the gym on a Saturday or Sunday. And even if you must have the days be consistent for planning purposes and to make it fit your job/family obligations there are still ways to do it.
A simple way to accomplish this is to split your body in half, and train every other day, with two days off after day three. This looks like:
Monday
Chest/shoulders/triceps/Abs
Wednesday
Back/biceps/legs
Friday
Chest/shoulders/triceps/Abs
Monday
Back/biceps/legs
Wednesday
Chest/shoulders/triceps/Abs
Friday
Back/biceps/legs
This allows you to hit everything once every five days, fits within the calendar week, and allows plenty of recovery time. The biggest downside is it is tough to hit back/bi's/legs if you like to do volume work.
This format works extremely well and is a favorite of mine for those that fit the criteria stated above.
Iron Addict
A simple way to accomplish this is to split your body in half, and train every other day, with two days off after day three. This looks like:
Monday
Chest/shoulders/triceps/Abs
Wednesday
Back/biceps/legs
Friday
Chest/shoulders/triceps/Abs
Monday
Back/biceps/legs
Wednesday
Chest/shoulders/triceps/Abs
Friday
Back/biceps/legs
This allows you to hit everything once every five days, fits within the calendar week, and allows plenty of recovery time. The biggest downside is it is tough to hit back/bi's/legs if you like to do volume work.
This format works extremely well and is a favorite of mine for those that fit the criteria stated above.
Iron Addict