What’s your workout plan?
Having a workout schedule planned out has helped keep me accountable for working out and having the stuff to do it at home has been even more helpful!!
•I try to workout 4 days a week so I split it into shoulders and triceps, quads and hips, back and biceps, and glutes and hammies.
•I log my workouts in an app called Caliber. I’m currently doing supersets in a rep range of 6-8 but this is just to spice it up for me!
•One thing to consider when you are organizing the order of your exercises is to put your compound (think full body) exercises first and your accessory exercises last. So for example put bench press toward the beginning and then bicep curls toward the end
#newyearnewme #lemon8challenge #wellnessessentials #letschat #workoutsplitideas
Finding a workout plan that truly sticks can be a game-changer for your fitness journey, and I’ve personally found that a structured 4-day workout split is the sweet spot for balance and progress. It allows for intense training sessions while giving your body adequate time to recover and grow. If you're looking to build strength, improve muscle definition, and keep showing up, this approach might be exactly what you need! Many of you might be wondering how to best organize your week. While my personal split (shoulders/triceps, quads/hips, back/biceps, and glutes/hammies) works wonders for me, there are other fantastic 4-day options to consider too! For instance, a popular choice is the Upper/Lower split, where you dedicate two days to upper body and two days to lower body. Another highly effective method is a Push/Pull/Legs (PPL) variation. You could do a Push day (chest, shoulders, triceps), a Pull day (back, biceps), a Leg day, and then have one more day for another Push, Pull, or Leg session, or even a full body workout. The key is to match the split to your personal goals and how your body responds. I even like to sketch out a handwritten weekly workout plan, like the one showing a Monday Shoulders & Triceps, Tuesday Leg Day A, Thursday Back & Biceps, and Friday Leg Day B, to visualize my week ahead! When it comes to incorporating cardio into a strength-focused 4-day plan, it’s all about smart integration. You don't have to sacrifice one for the other! I often include a quick warm-up like jump rope (which is fantastic for getting your heart rate up!) or add 15-20 minutes of moderate cardio after my strength sessions. On my rest days, which I often dedicate to 'Pilates / Rest' as seen in my plan, I might opt for some light activity like a brisk walk, yoga, or a Pilates session to aid recovery and keep my blood flowing without over-stressing my muscles. This way, I get the benefits of both strength and cardio for overall fitness. For those of us focusing on a 4-day gym plan, especially women, remember that progressive overload is your best friend. This means gradually increasing the weight, reps, or sets over time. Don't be afraid to lift heavy! My current focus on 6-8 reps with supersets helps challenge me. Exercises like the Dumbbell Arnold Press for shoulders or the Barbell Rear Delt Row for back (examples from my workout details) are excellent compound movements to include early in your workout. Always prioritize compound exercises as they work multiple muscle groups, then follow up with accessory movements. Tracking your progress, whether in an app like Caliber or in a simple notebook, is crucial for seeing how far you've come and what to aim for next. Staying consistent is key, so find what excites you and stick with it!
Big gains broooo