BlickCait
BlickCait
Stealth

Twice a week workout schedule - any suggestions for routines?

I’ve been lifting for more than a year now, usually try to alternate between days.

Recently I started taking swimming classes and have no energy to go the gym. But I don’t want to lose a lot of weight. I’m basically skinny fat and I don’t want to become skinny.

I’m very disciplined with eating, but does working out twice a week even make a difference and provide enough resistance training? I’m thinking I can do one upper body day and one lower body day.

Suggestions?

10mo ago
CharSoBees
CharSoBees
Tekion10mo

At least do it thrice a week:

  1. Push
  2. Pull
  3. Legs
BlickCait
BlickCait
Stealth10mo

I swim 4 days a week (Monday to Thursday). Been doing it for a month now and really really enjoy it. No way I can fit in lifting in this 🥲 And I can’t change my swim schedule because it’s an academy and that’s the class timings. The dilemma 😩😩

CharSoBees
CharSoBees
Tekion10mo

I can understand. It's been a month only. Keep doing what you are doing and when you build some endurance and stamina then slowly include strength training on your swim days as well. Also, focus more on compound lifting like squats, deadlift, bench press etc.

Chicken_shawarma
Chicken_shawarma
Student10mo

You can try 2x full body. 1st day -upper body dominant
2nd day-lowet body dominant .(include arms here)

Ballr
Ballr
Stealth10mo

Legs on one day Leg press Leg extensions
Calves Leg curls (optional)

Push/Pull on another Dumbbell press Tricep exercise of your choice Single arm rope pulldown Bent over rows

Ballr
Ballr
Stealth10mo

If your aim is to maximise strength go for heavier weight with 8-10 reps and 3 sets

If your aim is to maximise form and aesthetics aim for 15 reps, moderate weight. 3 sets in controlled, slow pace

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