How to structure your week at the gym

Combining your work life alongside the gym can be extremely challenging and often the complications of putting each day in so not to completely drain you every time you step foot into the gym. Well here we are to help you properly structure your week and allow you to get the most out of the gym.

First rule of your structuring is to not put conflicting days back to back. This is pretty simple. So for example you don’t want to have shoulders on Monday and then chest on Tuesday. This conflicts as shoulders are also involved when performing a large majority of chest exercises. So by doing this you would be walking in to smash that bench PR with shoulders that are not fully recovered. Not only will this hamper your PR attempts but it will mean re-tearing the muscle before it’s fully recovered and not allowing the muscle to grow efficiently. Therefore it is more sensible to put a day like legs next to shoulders.

Great now that’s done we can hit the gym! – Well its not that simple.

The structuring is often like a game of sudoku. Once one days in, it may conflict with something before or further down the line. You want the adequate rest for each body part. Often it can come down to how much rest you want and how many sessions you plan on completing.

Below there is various structures we think are great based on varying rest days!

5 days on, 2 days off :

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

6 days on, 1 day off :

  • Monday – Rest
  • Tuesday – Arms
  • Wednesday – Shoulders
  • Thursday – Legs
  • Friday – Cardio
  • Saturday – Chest
  • Sunday – Back

4 days on, 3 days off

  • Monday – Rest
  • Tuesday – Shoulders
  • Wednesday – Back/Biceps
  • Thursday – Legs
  • Friday – Rest
  • Saturday – Chest/Triceps
  • Sunday – Rest

We would recommend that 4 days should be a minimum in terms of active days as this will be sufficient to help you reach your goals but potentially at a slower rate than the 5 and 6 day plans. 6 days can be very overwhelming for the average gym goer so potentially only look to do this after at least a few months of doing the 5 day plan first. Just to get acclimatised to it. These plans definitely aren’t the absolute plans but we highly recommend these formats while sprinkling in some cardio in on some days too.

Got a better plan than this? Feel free to share yours below!

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