Workout Schedules for Building Muscle

Muscle building requires at least two workout sessions a week, plus a strict diet regimen.

Workout schedules for building muscle depend on the number of days and time each individual has to devote toward training. The combinations are seemingly endless, but the minimum an individual should commit to is two days per week, followed by a strict nutritional regimen.

Two Days a Week

A common two-day-a-week schedule includes performing all upper body movements one day and then all lower body movements on the other. Another is working chest, shoulders and triceps (push) muscles on day one and back, biceps (pull) and legs on day two.

Three Days a Week

A three-day-a-week program could be chest and triceps on day one, back and biceps on day two and legs and shoulders on day three. Another way would be to alternate upper and lower body workouts, with two upper body days one week and only one the next, with two leg days.

Four or More

One workout schedule used by many is to work a different body part each day (chest on Monday, back on Tuesday, shoulders on Wednesday). Another routine is working each muscle group two or three times a week, working with heavy weights on one day and explosive movements the next.

Misconceptions

There is no single, proven "best" workout schedule for building muscle. Each individual must find a routine that works for his individual needs.

Warning

Do not work any muscle group more than three times a week. Avoiding this will prevent overtraining.

Resources

• T Nation: Bodybuilding