Every muscle twice a week

Plan Details

The Every muscle twice a week routine by mcia is a 6 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 in a row, each time with a different focus. As we start with chest & triceps, the focus lays on chest. The second time we do the same muscles, we focus on triceps and do chest as secondary muscle. I would suggest to take a rest day every 4th day. ** 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 ** Day 1 (Monday): Chest & Triceps (Focus chest) Day 2 (Tuesday): Back & Biceps (Focus back) Day 3 (Wednesday): Legs & Shoulders (Focus shoulders) Day 4 (Thursday): Rest Day 5 (Friday): Triceps & Chest (Focus triceps) Day 6 (Saturday): Biceps & Back (Focus biceps) Day 7 (Sunday): Shoulders & Legs (Focus shoulders) Day 8 (Monday): Rest 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!