Schedule & Balance your Full Body Workout + Recovery [Infographic]

Working on all of your body is imperative to overall fitness. Unless you’re hitting all your major muscle groups, you aren’t being effective or efficient with your fitness. Regardless of whether your goal is gaining strength, losing weight, or purely aesthetic, you’re going to want to get a total body workout throughout the week. So, what are the best total body routines for your goals, and how should you balance strength training and cardio throughout the week?

One of the most important things to think about when it comes to a full body workout schedule is balancing lifting with recovery, particularly if you’re attempting high-volume strength training.

Schedule & Balance your Full Body Workout + Recovery [Infographic] | ecogreenlove
Visual by FIX

Copy the code below to share it on your page:

<img title="Schedule &amp; Balance your Full Body Workout + Recovery the right way [Infographic] | ecogreenlove" src="https://www.fix.com/assets/content/32492/total-workout-embed-large.png" alt="Schedule &amp; Balance your Full Body Workout + Recovery the right way [Infographic] | ecogreenlove" width="672" height="3669" border="0" /> Visual by <a href="https://www.fix.com/blog/total-body-workout-schedule/" target="_blank" rel="noopener">FIX</a>

The Strength-Focused

Example:

  • Monday: Chest and back (bench press and rows)
  • Tuesday: Legs (squats and deadlifts)
  • Wednesday: Biceps, triceps, shoulders (bicep curls, tricep extensions, overhead press) + cardio
  • Thursday: Abs
  • Friday: Legs (squats and deadlifts)
  • Saturday/Sunday: Off or cardio

The Bodybuilder Looking to Grow Muscle Mass

Example:

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Wednesday: Shoulders
  • Thursday: Legs
  • Friday: Abs/Arms
  • Saturday/Sunday: Rest

The Powerlifter Focused on Specific Lifts

Example:

  • Monday: Bench press, shoulders, and triceps
  • Tuesday: Squats, split squats, and lunges
  • Wednesday: Pull ups, rows, and core work
  • Thursday: Deadlifts, good mornings, hamstring curls
  • Friday: Accessory work for weaknesses and core work
  • Saturday/Sunday: Rest

Tips for Recovery

  1. Eat within an hour of your workout so your muscles can absorb and utilize the protein you eat.
  2. Drink plenty of water so your muscles be hydrated for repair. Avoid caffeine and alcohol soon after a workout.
  3. Get a good night’s rest. The best times for muscle recovery is during the night while you’re asleep. Get enough sleep on a regular basis.

Exercise makes you Happy! | ecogreenlove

Join the ecogreenlove community

Thank you for passing by! 🙂 Did you like this post? Did you find it useful or inspiring? If so, please take a moment and support our blog so we can continue doing what we love.

Buy Me a Coffee at ko-fi.com

ecogreenlove is a completely free website that offers information, tips and guide to live a more sustainable life. We are two persons doing everything: from research, design, P.R. to posting on social networks. Please, help us improve and grow!

Advertisements