Section 1.1: One Muscle Group Per Day

This was the initial routine I adopted seven years ago, widely recognized as the go-to for beginners. When I first began my fitness journey, this approach seemed prevalent, especially among well-known bodybuilders. They often follow this regimen to ensure that every muscle group is evaluated during competitions.

What does a typical week look like?

• Legs: Monday
• Back: Tuesday
• Chest: Wednesday
• Shoulders: Thursday
• Arms: Friday
• Abs: Saturday
• Rest: Sunday

I found this workout straightforward since it focused on one muscle group per session, allowing me to easily navigate my local gym in search of the right machines. I dedicated my first year to this routine, which helped me build a considerable amount of muscle. However, I wouldn’t recommend it for beginners today.

Pros:

• Targets specific muscles effectively
• Easy to plan workouts

Cons:

• Each muscle group is only worked once a week
• Potential for muscle imbalances
• Often relies too heavily on isolation exercises

This regimen is ideal for those preparing for competitions, focusing on specific muscle development.

Section 1.2: Two Muscle Groups Per Day

After a year of using the one muscle group routine, I began to feel a sense of monotony. A friend from the gym suggested a new approach that he discovered from a fitness influencer, and I was eager to try it.

The weekly structure typically looks like this:

• Legs and Shoulders: Monday
• Chest and Back: Tuesday
• Arms and Abs: Wednesday
• Rest: Thursday
• Repeat

I preferred to take my rest day at the week's end, which worked well for me. This approach allowed me to target each muscle group twice a week, leading to noticeable improvements in my strength.

Pros:

• Engages each muscle group twice weekly
• Switching focus keeps workouts interesting

Cons:

• Fewer exercises per muscle group
• Lengthier workout sessions

Section 1.3: Push-Pull-Legs

This method gained rapid popularity and remains widely practiced today. After some time with the two muscle groups routine, I discovered the push-pull-legs approach, which I found to be quite effective.

How does it work?

• Push: Exercises that involve pushing away from the body (e.g., bench press, shoulder press).
• Pull: Exercises that involve pulling towards the body (e.g., pull-ups, rows).
• Legs: Standard leg exercises along with abs.

This remains one of my favorite routines, and I occasionally revert back to it based on my preferences.

Pros:

• Primarily focuses on compound movements
• Allows for targeting each muscle group twice a week
• Efficient workout sessions

Cons:

• Can be challenging for beginners

Section 1.4: Full Body Workouts

When time constraints become an issue, a full-body workout is an ideal solution. This approach allows for flexibility in training days, ensuring that all muscle groups are engaged without the need for extensive time commitments.

For example:

• Monday: Squats, deadlifts, bench press, pull-ups, and crunches.
• Wednesday: Bulgarian split squats, push-ups, and leg raises.
• Friday: Hip thrusts, dips, and calf raises.

I recommend this routine for beginners, as it gradually introduces them to workout principles while emphasizing compound movements without overwhelming them.

Pros:

• Incorporates more compound movements
• Suitable for those with limited time
• Beginner-friendly

Cons:

• May limit muscle gain after reaching a certain level

Section 2.1: My Current Workout Regimen

Over the years, I've tailored my workout routine to fit my evolving needs and available time. I enjoy a blend of push-pull-legs and full-body workouts, constantly adapting my regimen.

Here's a glimpse of my current schedule:

• Monday: Sprinting, Bulgarian split squats, calf raises.
• Tuesday: Sprinting, squats, and push-ups.
• Wednesday: Sprinting, deadlifts, and bench press.
• Thursday: Repeat Monday
• Friday: Repeat Tuesday
• Saturday: Hiking
• Sunday: Rest

My routine is unconventional, but it suits my lifestyle. I prioritize listening to my body, making adjustments as necessary. I’m committed to sharing my experiences with various workout styles for those interested in exploring different approaches.

Thank you for reading!