When you want to start exercising regularly you need to have a plan. At least a plan you can be geared to. To be honest, I never really stick to a plan entirely. Every week is different and I switch the days to suit my plans for the week. In the BBG for example you split your workouts into Arms, Legs and Abs and also have one optional Full Body workout. I still split my workouts like that – I just named it a little bit different – and I make sure that I do exercises for every muscle.
Lower Body includes Legs & Glutes, Core includes Back & Abs, Upper Body includes Biceps, Triceps, Shoulders & Chest. As you can see I workout 5 to 6 times a week – when I have to I skip the Full Body Workout. I know this is a lot, but I work 8 hours on the computer and I am not very active the whole day. I need a workout or an active hour every day! But if you have a more active job or ride to work by bicycle or walk, you don’t have to workout every day. You should just have at least 30 active minutes a day, whatever this may be.
Most people also do their rest day on the weekend, but for me this doesn’t make sense. Because on the weekend I finally have more time for working out than during the week! That is why I normally have a rest day during the week, mostly it turns out to be Thursday, because it is the middle of my workout schedule.
In my opinion every body part should be trained or worked in any way at least once a week. Because I workout that often, I can’t train my whole body every day. Muscles need at least one or two recovery days. But if you want to exercise 3 times a week you could also work all body parts at once and do 3 Full Body workouts a week or you work every body part once per week.
I also include HIIT (High Intensity Interval Training) everyday in my workouts with different plyometric moves, because I do no LISS (Low Intensity Steady State) at all. I hate LISS! I hate running or cycling at the same speed over a long time 🙂 Both, HIIT and LISS, counts as cardio. And cardio is just as important as Strength Training. You can do just LISS or just HIIT or both, whatever you like more.
I will film and post my favorite exercises for every body part and how my workouts are normally set up. All exercises i will show can be done at home or in the gym. Because I am no certified personal trainer or coach I can’t give you an exact workout plan, but I hope to give you an example or an idea by simply showing how and what I do.
You can download my PDF-Template to make your own Workout Schedule by simply adding/deleting/shifting the ticks.