Every muscle twice a week

Plan Details

The Every muscle twice a week routine by mcia is a 7 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Before creating this routine I was training every muscle once a week. Basically, I used to train ano... Read More

Before creating this routine I was training every muscle once a week. Basically, I used to train another muscle every day. While doing some reading I learned that it should be more efficient to train every muscle again after 3 days. The muscles are fully recovered after ~3 days, therefore you can hit them again and gain more lean muscle. To try this out I created this routine. It is a 3 day split - done twice a week. But the focus lays on a different muscle group every day. As we start with chest & triceps, the focus lays on chest. On the fourth day we focus on triceps and do chest as secondary muscle. ** I didn't change the default resting times, I just left the 60 seconds. Usually, I just rest based on how I feel that day ** Monday: Chest & Triceps (Focus chest) Tuesday: Back & Biceps (Focus back) Wednesday: Legs & Shoulders (Focus shoulders) Thursday: Rest, Cardio or Abs Friday: Triceps & Chest (Focus triceps) Saturday: Biceps & Back (Focus biceps) Sunday: Shoulders & Legs (Focus shoulders) This routine is pretty heavy and focused to myself. I probably will adapt it a bit after some time when I discover points to optimize. Feel free to try it out! Feedback welcome!