Weightlifting Schedule
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This page is all about choosing the best weightlifting schedule for you. I will discuss all the different weekly lifting schedules, and teach you how to choose the best lifting schedule for your lifestyle. If you'd like to download my free weightlifting guide, fill out the form below and then check your email!

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It's very important to choose a weight lifting schedule that fits your weekly schedule because you don't want to have scheduling conflicts throughout the week. You need to think ahead at the beginning of each week and make sure you will get all your weight lifting workouts in for the week!


For example, if you know you have an event to attend on Wednesday, you need to plan accordingly and move around your workout schedule for the week so that you get all your workouts in. Never miss a workout! Consistency is the key to muscle building results.

I always recommend that you lift weights 3 times per week. A 3 day weight lifting schedule is the best for building muscle. Sometimes I like to change this around, but over the years I have found that the best results come from the 3 day weightlifting schedules.


You get at least a full day of rest between workouts. Rest is very important because the muscle building process takes place outside of the gym. You provide your body with the muscle building stimulus it needs with your workout and then rest and eat to build muscle!

I recommend the full body workout 3 times per week. You'll work your entire body each workout. Give yourself at least a day of rest between each workout.

3 Day Full Body Example Weightlifting Schedule

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Workout	Rest Day	Workout	Rest Day	Workout	Rest Day	Rest Day
Squat Bench Deadlift Press Row Dip Pull Up Calf Raise Curl		Squat Bench Deadlift Press Row Dip Pull Up Calf Raise Curl		Squat Bench Deadlift Press Row Dip Pull Up Calf Raise Curl

The above is just an example with example exercises to give you a good idea of my recommended lifting schedule. You can choose any 3 days that fit you best. For example, choose Tuesday/Thursday/Saturday if that works better for you.


The above schedule allows you to easily move workout days throughout a busy week if needed. A schedule that allows this is a schedule that keeps you working out consistently! Any 3 day schedule allows this. I will now discuss some other options you can go with.

This is another one of my favorite weightlifting schedules. You split your major muscle groups into two groups and alternate workouts each weight lifting day. You get at least a full day of rest between workouts.

3 Day 1/2 Body Split Example Weight Lifting Schedule

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Workout	Rest Day	Workout	Rest Day	Workout	Rest Day	Rest Day
Quads Hamstrings Calves Biceps Forearms		Chest Back Depth Back Width Shoulders Triceps		Quads Hamstrings Calves Biceps Forearms

You can choose the best exercises for each of the major muscle groups listed above. Don't forget that the above workouts rotate. For example, the week after the one shown in the table above will have the Chest workout on Monday, the Quads workout on Wednesday, and the Chest workout again on Friday.



I don't recommend this schedule as often because I believe it severely limits the muscle gains you can achieve through weightlifting. You will only work each major muscle group once per week with the schedule below.

3 Way Body Split Example Weight Lifting Schedule

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Workout	Rest Day	Workout	Rest Day	Workout	Rest Day	Rest Day
Chest Shoulders Triceps		Quads Hamstrings Calves		Back Depth Back Width Biceps Forearms

You can put the above workouts in any order that you'd like or group the muscle groups in a different manner. Remember, I believe this schedule limits your muscle gains due to the decreased frequency of working out each muscle group. I believe your body can handle a higher frequency than this. If rest is your priority, this may fit you well.



There are a few other options that you can consider as good weightlifting workout schedules. These are 4 and 5 day lifting schedules. Let's get right to them.



I really like the 4 day upper/lower body split workout. You will workout two consecutive days with a day of rest in the middle of the week. Then, you'll get two consecutive days of rest at the end of the week.

4 Day Upper/Lower Example Weight Lifting Schedule

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Workout	Workout	Rest Day	Workout	Workout	Rest Day	Rest Day
Upper Body Back Chest Shoulders Triceps Biceps Forearms	Lower Body Quads Hamstrings Calves		Upper Body Back Chest Shoulders Triceps Biceps Forearms	Lower Body Quads Hamstrings Calves

This is a very good workout schedule for those that think they can handle the extra workout per week. You need to know your body and realize that this schedule takes away one of your days of rest for the week. You should know how to limit the intensity of your workouts if needed.



I sometimes like to use the 5 day body part split to work on each major muscle group extensively. I like to keep the workouts short and sweet. I keep the intensity very high with this workout schedule.

5 Day Body Split Example

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Workout	Workout	Workout	Workout	Workout	Rest Day	Rest Day
Quads Hamstrings	Biceps Forearms	Chest Triceps	Back	Shoulders Calves

Again, you can switch the muscle groups around or group them differently. I really think you are limiting your muscle building opportunities by only working each muscle group once per week.