The following workout is based on a 3 day split that allows each muscle group to rest a full 72 hours.
The program also utilizes muscle spill over which indirectly trains a muscle group 48 hours after a direct training session. The idea is to optimize recovery times in order to fully rest each muscle group.
Here is the training sequence:
Duration: 5 to 6 weeks
Goal: Build muscle mass and improve overall strength levels.
Train entire body in 3 day intervals. Split up muscle groups according to intervals. To optimize muscle recovery and rest times.
Work each muscle group 2 times per week
Two to three muscle groups trained in each session using a variety of weight training exercises
Light to moderate weights used to start. This will allow your body the time it needs to get used to the new routine and exercises. Once you are comfortable with the routine, increase weight or repetitions.
Keep the rest periods moderate. Once you are fully recovered from the previous set, perform the exercise. As you progress with the routine, shorten the rest periods.
Cardio work at the end of each workout – 20 to 25 minutes
Try and keep the workout as is. However, if there are exercises you cannot perform, substitute with other movements.
If you can complete the prescribed repetitions easily, try increasing the weight by 15% on your last set for the next session (keep the first sets the same). You may also add additional repetitions using the same weight for your next session.
Remember to try and improve week after week. I suggest you concentrate on trying to improve on your last working set of your exercise.
Watch your diet. For more information on how to eat properly for weight training, please see this page here.
Day 1 Workout A - Chest / Back / Calves
Day 2 Workout B - Upper Thighs / Hamstrings / Abs
Day 3 Workout C - Shoulders / Biceps / Triceps
Day 4 - Rest
Rest: Cardio is optional
Repeat cycle on day 5 (start with day 1 workout).
Remember, this is a sample routine. Please feel free to adjust the exercises, repetitions, and sets. Please keep in mind that the point of this type of training routine is to keep the muscles working while providing optimal rest and recovery periods.
All the best,
P.S If your looking for a truly customized training routine and diet designed specifically for your body type, you have to check this program out here
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.