what’s a good workout plan? i don’t want to go overboard doing all sorts of extreme exercises in the gym. but i want to focus on building muscle and get leaner. how many days? how many days for leg..upper body etc.
Depends on what kind of split you want to do and how many days you want to give in the gym
3x Split Mon - Push (Chest/tricep/shoulder) Tue - Rest Wed - Pull (Back/bicep) Thu - Rest Fri - Legs and Abs Sat - Rest Sun - Rest Can substitute rest days with cardio if you want to keep lean
You can find similar workout regime for 4x and 5x a week online
My workout plan (6x a week)
Mon - Chest & Biceps Tue - Back and Triceps Wed - Legs Abs and Shoulder Same gets repeated for thur fri sat Sunday - Rest You can also swap Tuesday with monday as most people in the gym do Chest exercises on Mondays so you can save some time there by doing Back on day 1. Also, Most people do chest with triceps and back with biceps as these muscles are anyways involved secondary in the presses and pulls but I prefer doing Chest and bicep or Back and tricep because it gives me better results and on second day, my secondary muscles (biceps and triceps) are better rested so I can fully engage them. Gave me wonderful results
@Ghost21PG ++ But I think for beginners, focussing on one part a day is a much better choice, at least for the first few months, as it helps in consistency, the basics of excerises, etc..
One part a day is going to build consistency but not give enough stimulus to your muscles to grow, Mon to Mon gap for one body part will be too much of a gap and too long of a rest, unless you're doing high intensity training
PPLx2
A good workout plan is one that you can stick to for the rest of your life. It has to be realistic, and should he something that is relatively convenient for you to follow. People can build muscle by working out for 2 days or 6 days a week. Depends on a lot of factors. So you can't expect people online to give you a workout that works best for you. Maybe I can help, as someone with a decade of lifting experience and a few powerlifting medals.
If you are interested and follow Hindu culture then do Surya Namaskar daily. Start from 3 Namaskars and then extend till 36 in 2 weeks and then continue 36 for 1 month and then increase by 10 per month...
My workout routine
Monday - Chest
Tuesday- Back
Wednesday - Arms
Thursday- Shoulders
Friday - Legs
Repeat
Do max 15 reps (3-4) exercises for each body part. Don’t just go and spam every many exercises.
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