How to Structure Your Training Week for Maximum Gains
TL;DR: Train each muscle 2x/week with 48-72 hours between sessions. Use push/pull/legs, upper/lower, or full body based on schedule.
A good split balances volume, intensity, and recovery. Hit muscles 2x/week, anchor around compounds, and manage fatigue.
Proven weekly templates
- Upper/Lower x2: Mon Upper, Tue Lower, Thu Upper, Fri Lower (great default).
- PPL x2 (6 days): Push, Pull, Legs twice; ideal for higher volume lifters.
- Full-body x3: Mon/Wed/Fri with 1–2 compounds per day; best for busy schedules.
Volume & intensity
- Hard sets per muscle: 10–16 per week for intermediates.
- Keep 0–2 RIR on compounds, 0–1 RIR on isolations.
- Place hardest lifts early in the week/day when fresh.
Recovery rules
- At least 48h between hard sessions for the same muscle.
- Sleep 7–9h; protein 0.7–1g/lb; carbs around training.
- Deload every 4–8 weeks or when motivation/performance dips.