Strength Training Programs for Different Training Frequencies
When it comes to strength training, the frequency of your workouts plays a crucial role in determining how effectively you can build strength and muscle. Whether you’re training just once a week or up to seven days a week, it's essential to choose the right program that matches your goals, your recovery abilities, and the time you can commit to training.
I’ll break down different strength training programs based on how many days per week you’re training, with an emphasis on maximizing muscle growth by hitting each muscle group at least twice a week.
Training Once a Week (1x per Week)
Program: Full-body workout
While training each muscle group only once a week might sound like a good option for those short on time, it’s generally not the most efficient approach for muscle growth or strength development. Research shows that training each muscle group at least twice a week is far superior for stimulating muscle growth, as muscle protein synthesis peaks within 24-48 hours after training and drops off significantly after that (Schoenfeld et al., 2016). Therefore, hitting each muscle group more frequently leads to better long-term gains. That said, if you're only able to train once a week, a full-body workout could be the most effective way to maximize your results. With just one session per week, you’ll want to hit all the major muscle groups in a single, intense workout.
Example Full-body Workout:
Deadlifts
Squats
Bench press
Pull-ups
Lunges
Rows
Overhead Press
Training Twice a Week (2x per Week)
Program: Two Full-Body Workouts
When training only twice a week, the key is to focus on hitting each muscle group in a full-body workout while ensuring you're maximizing the recovery time between sessions. The goal is to provide enough volume to stimulate muscle growth while keeping the frequency high enough to take advantage of the muscle protein synthesis response.
Example Schedule:
Day 1: Full-Body Workout
Day 2: Rest
Day 3: Rest
Day 4: Rest
Day 5: Full-Body Workout
Day 6: Rest
Day 7: Rest
In this schedule, you perform two full-body workouts per week with plenty of rest days in between to allow for recovery. By spacing the sessions out, you ensure that muscle protein synthesis stays elevated without risking overtraining. This program can be adjusted based on your recovery needs, but ideally, you should space the two workouts out by at least 48-72 hours.
Training Three Days a Week (3x per Week)
Program: Upper/Lower Split (Alternating Weeks)
The traditional Push/Pull/Legs (PPL) Split is a popular choice for a three-day routine, but it comes with a flaw: it only hits each muscle group once per week. This may work for beginners, but for optimal growth, training each muscle group twice a week is a better approach.
Instead, I recommend an Upper/Lower Split that alternates in a two-week cycle:
Week 1:
Day 1: Upper Body
Day 2: Rest
Day 3: Lower Body
Day 4: Rest
Day 5: Upper Body
Day 6 & 7: Rest
Week 2:
Day 1: Lower Body
Day 2: Rest
Day 3: Upper Body
Day 4: Rest
Day 5: Lower Body
Day 6 & 7: Rest
This setup allows for three workouts per week, but the key is that it hits each muscle group twice every 8 days, which is ideal for growth.
Training Four Days a Week (4x per Week)
Program: Upper/Lower Split (Standard)
With four days a week, you can maintain the Upper/Lower Split but with a more standard setup. This allows you to hit each muscle group twice a week while balancing your recovery.
Example Split:
Day 1: Upper Body (Push/Pull)
Day 2: Lower Body (Legs & Core)
Day 3: Rest
Day 4: Upper Body (Push/Pull)
Day 5: Lower Body (Legs & Core)
Day 6 & 7: Rest
This split is great because it balances intensity and volume. You can structure each session around big compound lifts, with accessory work targeting smaller muscle groups to ensure well-rounded development.
Training Five Days a Week (5x per Week)
Program: Push/Pull/Legs (PPL) Split or Upper/Lower Split
At five days a week, you have the flexibility to either stick with an advanced Push/Pull/Legs (PPL) Split or use a High Intensity/Low Intensity Split where the focus is on training intensity rather than muscle groups trained.
Push/Pull/Legs Example:
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps)
Day 3: Legs (Quads, Hamstrings, Glutes)
Day 4: Rest
Day 5: Push (Chest, Shoulders, Triceps)
Day 6: Pull (Back, Biceps)
Day 7: Rest
With this approach, each muscle group is trained twice every 8 days, but be cautious about overloading on volume, as too much could result in fatigue or overtraining. If recovery is a concern, consider alternating between heavier, low-rep days and lighter, higher-rep days.
High Intensity/Low Intensity Split Example:
Day 1: High Intensity (Heavy Squats and Lower Body Accessories)
Day 2: Low Intensity (Upper Body)
Day 3: Rest
Day 4: High Intensity (Sprints and Lower Body Accessories)
Day 5: Low Intensity (Upper Body)
Day 6: Rest
Day 7: High Intensity (Power Cleans and Full Body Accessories)
This setup gives you lots of flexibility in your 5 sessions, allowing you to hit all muscle groups twice a week and focus on more intense exercise 2-3 times a week.
Training Six Days a Week (6x per Week)
Program: Push/Pull/Legs (PPL) Split or Upper/Lower Split (6 Days)
At six days per week, you have more time to dedicate to your workouts, allowing for a more comprehensive approach to your training.
Push/Pull/Legs (PPL) Split Example:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Push
Day 5: Pull
Day 6: Legs
Day 7: Rest
This program allows you to hit each muscle group three times per week, which is ideal for advanced trainees. Just be sure to manage the volume per session, as excessive work can lead to burnout.
Alternatively, you can use a Upper/Lower Split for six days:
Upper/Lower Split Example:
Day 1: Upper Body
Day 2: Lower Body
Day 3: Upper Body
Day 4: Lower Body
Day 5: Upper Body
Day 6: Lower Body
Day 7: Rest
This ensures that each muscle group is hit three times per week, which is excellent for building both strength and size.
Training Seven Days a Week (7x per Week)
I don’t recommend training 7 days a week because it won’t allow sufficient time for recovery. Over time your body won’t be able to handle this volume of work and overtraining will occur likely leading to injuries and overall fatigue.
Conclusion
When structuring your strength training program, the key takeaway is to train each muscle group at least twice a week for optimal growth and strength development. While the one-day-a-week approach may seem convenient, it’s highly inefficient and will likely limit your progress. My recommendation for people is training 3-5 times a week with an Upper/Lower Split. This will allow sufficient stimulus to create muscular growth and enough recovery to avoid overtraining leading to great gains!
No matter your frequency, make sure you're focusing on proper volume, and listen to your body.
References
Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
