Instead, you should follow this schedule: 1 Day 1 – Push (chest, shoulders, and triceps) 2 Day 2 – Rest 3 Day 3 – Legs 4 Day 4 – Rest 5 Day 5 – Pull (back and biceps) 6 Day 6 – Rest 7 Day 7 – Rest More …
By alternating between two different workouts weekly, you’re training with the same variety as you did when training one day per week, and getting the added benefit of stimulating muscle-fibers more frequently. Doing this also allows you to hit a different head of each muscle each week, so in a sense, you have the whole week to recover.
Weekly Schedule: It’s 4 total weight training workouts per week (2 upper body and 2 lower body) done with a 2 on/1 off/2 on/2 off format. Weight Training Frequency: Each muscle group/body part is trained to some degree once every 3rd or 4th day, making this a moderate frequency split.