Organizing an effective and feasible training schedule is a common concern of many athletes. They have been preparing for years or are in the process of abandoning a sedentary lifestyle. The different objectives, the chosen routines, and the different states of form condition access to a standard weekly training plan. And the ideal thing is to design your own personalized weekly training schedule. There are different methods to create this plan so that it is the guide and help to achieve your goals. We present the most effective ones to make it very easy for you to do so.
Weekly training plan with the Weider Routine
This routine is especially suitable for those who strength train, enjoy training, and are already in good shape. The reason? By training different muscle groups every day very intensively and completely, you can work even the smallest muscles that are often forgotten. It also allows you to train every day without skipping the rest since each muscle group works one or two sessions per week and rests the remaining days.
The strict Weider Routine is a weekly training plan in which each muscle group is worked in a single session every seven days. However, currently, except for very advanced athletes, it is considered more appropriate to do a double weekly session per muscle group. The effectiveness is greater and the benefits of a massive training are still valid.
Of course, remember that these training sessions should not be long. 45 minutes per session is more than enough. In any case, never extend it beyond 60 minutes. Heating included.
Also, keep in mind that in each training session the large muscle groups should be exercised before the small ones. It is the proper order for effective training.
Weekly training plan following the double session Weider Routine
For strength training, you can divide this into a leg routine, chest and back routine, and shoulder and arms routine. In a weekly training plan according to the Weider double session routine, the planning would be as follows.
- A muscle group is trained on days 1 and 4. For example, leg routine Monday and Thursday.
- Another muscle group trains on days 2 and 5. For example, chest and back routine Tuesday and Friday.
- The third muscle group is worked on days 3 and 6. For example, shoulder and arms routine Wednesday and Saturday.
- And on day 7 you rest or dedicate a day of active rest, do a cardio activity or group sports.
Weekly training planning according to the strict Weider Routine
Are you an experienced athlete and looking for a weekly training plan to maintain and improve your muscles? The weekly training plan based on the strict Weider routine will be right for you. This will work with more specific muscle groups, including those smaller muscles that are often neglected for lack of time.
In that case, strength training three or four days a week is sufficient. Leave the others for active rest. For example, in four days of work, the division of a weekly training plan would be the following.
- Monday or day 1, back and biceps routine.
- Tuesday or day 2, chest and triceps routine.
- Wednesday or day 3, active rest.
- Thursday or day 4, shoulder and calf routine.
- Friday or day 5, quadriceps, and hamstring exercises.
- Saturday or day 6, active rest.
- Sunday or day 7, total rest.
Weekly training plan to exercise with combined training
Are you a new athlete or are you thinking of starting to take care of your physical shape? Do you enjoy sports and don’t want to focus on strength training only and seek to achieve different fitness goals not limited only to bodybuilding? Combination training is the most suitable for you.
Some people enjoy combining strength training with running, swimming, or cycling. Others are just looking for a complete fitness that combines strength and cardio efficiently and fun.
For a weekly training plan that includes 4 days of work, the ideal is to dedicate 3 days to strength training and one to cardio work. With two for active rest and one for total rest. For example:
- Days 1, 3, and 5 strength
- Days 2 and 4 active rest.
- Day 6 cardio.
- Day 7 rest.
If you are starting to exercise with a combination training, the idea is that the strength work is full-body sessions. That is, exercising the different muscle groups of the body in the same session. But if you are already in good shape, you can opt for a hybrid routine. That is one day for the leg routine, another for the torso routine, and two days of full-body strength training.
With this weekly training plan on active rest days, you can dedicate yourself to a type of sport and exercise that helps you improve different capacities. For example, practicing gentle stretching or yoga to improve the flexibility of the body and recover better. Or walks or hikes to oxygenate yourself and move your body in an undemanding way. It is also a good option for physical activities as a couple or in a group. Like practicing martial arts, having fun skating, or playing group sports matches with other fans.
Some people enjoy swimming, and it is fine if you do it at a low intensity and in a session no longer than 30 minutes. There are very different options and the ideal is that you find one that allows you to complete your weekly training plan with a good recovery and high spirits to stay motivated.
With this base, designing your own weekly training plan will be very easy. But remember that not everything is based on creating a good plan. To achieve your goals you must execute them seriously and not skip workouts, or it will be useless to have a magnificent training schedule on paper.