I've worked out off and on for the past 10 years. Never got really serious about it, which I'm now ready to do. The only problem is that my schedule is pretty hectic and irregular right now, and I'm not sure a strict M-W-F 3 day a week workout is the best way to go.

Ideally what I'd like to be able to do is break things up into more, shorter workouts to give me more flexibility. It will be MUCH easier for me to workout 30 minutes at a time, 5-6 days a week, VS a "full" 1+ hour workout 3 days a week. Plus I just like it, and I'd rather workout 5-6 days a week than just 3. Unless that's not good??

At the very least I'm trying to put together a program with as few primary compound exercises as possible, and I've come up with the following:

bench press & dips
chin ups & rows
squats & deadlifts
military press & flys

This should pretty much cover all the major muscle groups. Can anyone help me put these into a workout program?

For example, I'm not sure how to fit in both squats and deadlifts in the same week. I've read different ideas but most of what I read seems to suggest workout out each major muscle group just once a week?

I'm primarily concerned with bulking right now, and I already play tennis several days a week, so I don't think I need to worry about any additional cardio right now.

Thanks!

I've worked out off and on for the past 10 years. Never got really serious about it, which I'm now ready to do. The only problem is that my schedule is pretty hectic and irregular right now, and I'm not sure a strict M-W-F 3 day a week workout is the best way to go.

Ideally what I'd like to be able to do is break things up into more, shorter workouts to give me more flexibility. It will be MUCH easier for me to workout 30 minutes at a time, 5-6 days a week, VS a "full" 1+ hour workout 3 days a week. Plus I just like it, and I'd rather workout 5-6 days a week than just 3. Unless that's not good??

At the very least I'm trying to put together a program with as few primary compound exercises as possible, and I've come up with the following:

bench press & dips
chin ups & rows
squats & deadlifts
military press & flys

This should pretty much cover all the major muscle groups. Can anyone help me put these into a workout program?

For example, I'm not sure how to fit in both squats and deadlifts in the same week. I've read different ideas but most of what I read seems to suggest workout out each major muscle group just once a week?

I'm primarily concerned with bulking right now, and I already play tennis several days a week, so I don't think I need to worry about any additional cardio right now.

Thanks!
Hey.

If you're looking to bulk, I would take a look at the Bulking sticky thread in the Intro forums.

You are right to concentrate on the compound exercises. You can do a search, or have a look in the Weight Training / Bulking forum for routines. A 3 day split would be good to start off with, considering you have little time (as you say).

Working out does not need to take hours, it can be as little as 30 mins.

Hey thanks for the reply. I'm constantly searching and reading more and more ... there's just so much "stuff" to go through.

The biggest thing I'm trying to decide is how many times per week to workout each muscle group. I've read some "intro/beginner" threads that say to do a full body workout 3 times a week, and others that clearly suggest working out each group just once per week.

Is there a "right" answer for me ... ?

I would take a look at Dan John's One Lift a Day program (http://www.t-nation.com/readTopic.do?id=483048).
The workouts are pretty short, frequent, and in my experience a lot of fun. :)

Hey thanks for the reply. I'm constantly searching and reading more and more ... there's just so much "stuff" to go through.

The biggest thing I'm trying to decide is how many times per week to workout each muscle group. I've read some "intro/beginner" threads that say to do a full body workout 3 times a week, and others that clearly suggest working out each group just once per week.

Is there a "right" answer for me ... ?
There is no right answer. It is something that you have to decide. There are a lot of options out there, find one that suits you. :)

In theory I agree, but it seems like from a particular person (like myself who is just starting out again and trying to bulk) there has to be a "correct" answer in terms of working out a muscle group once per week vs. three times per week. I mean there is a huge difference there no?

Full Body Training vs Splits is what I think you are getting at.

Full Body may look something like this:

Quads
Hams
Back
Chest
Shoulders
Arms
Abs

You would do 1 exercise for each bodypart, and 1 - 2 sets. You would do this say Mon, Wed and Fri. This means that each body part is being worked for 3 - 6 sets per week.

A split may look something like this:

Legs

---

Chest, Shoulders and Triceps

---

Back, Biceps


You could do say 2 exercises for each big body part (Legs, Chest and Back) and 1 exercise for the rest. You could do 3 sets for each exercise, meaning the large muscle groups would be doing 6 sets, and the smaller ones 3.

Both have the same number of sets, its just you are grouping bodyparts together, and not doing them all on the same day.

It's up to you :)

AGAIN, there is NO RIGHT ANSWER, except the answer that works for YOU :)

Based on the info you provided...I'd say the right answer for YOU may be along the lines of the program George linked to.

What if I put it a different way...which of the below looks the best in the long run?:

a) "Full Body" training where your schedule causes you to skip a workout or two every week, get frustrated, and fall off the wagon.

b) "Standard Splits" training where your schedule causes you to skip a workout or two every week, get frustrated, and fall off the wagon.

c) An unorthodox training schedule that involves short workouts per day...and in doing so maximizes your chances of actually being able to fit them in...and keep them in...despite your hectic life.

I don't mean "a" or "b" harshly...I took them from my own experience and knowledge of myself. But they sound like they may be how you'd end up as well...just given what you've provided.

I don't follow the exact routine in George's link...but something similar. Despite it not being ideal for someone with nothing to care about but training...it IS ideal for someone who has a hectic schedule because it IS capable of producing results you can be proud of given the constraints.

If you can honestly say that despite the hectic schedule you will actually be able to fit in ALL of the longer...ridgidly structured workouts of "a" or "b"...then definitely pick one of them. If so...I'd probably start with a Full Body routine and then switch to Splits down the line after you've really proven to yourself you can handle the schedule (reason: Full Body is a bit more forgiving of an OCCASIONAL missed workout). But if not...check out George's link...or find something similar. You'll be surprised with how happy you can be with the results of ANY program you can stick with at this point...as opposed to another trip off the wagon.

Kudos for deciding to dedicate yourself to getting in shape/bulking despite a busy schedule. Working out regularly, eating clean, and getting in shape/stronger will increase your energy level and the positive effects will spill over into other areas in your life (such as work) - but i'm sure you already knew that right?

A word of caution, though...you'll "fall off the wagon" because of your hectic schedule, but just remember...forget about the "slip" and just pick up where you left off.

I have probably one of the most hectic and irregular schedules...i work more than 100 hours a week, stay up all night once every 3-4 days, and only get 1 day off a month maybe. Despite this, i've been able to work out fairly regularly and eat relatively well. I have managed to put on some muscle and lose fat over the last several years, despite this schedule. And, yes, i've also fallen off the wagon several times for days but hopped right back on without giving it too much thought. You just have to put your mind to it and dedicate yourself.

1. Wake up early (despite having to lose an hour or so of sleep) and run/walk/bike/elliptical
2. Get yourself to the gym at night no matter what time you end and just start working out...if you feel like you're gonna faint, then go home...(i've never had to do that)
3. Plan your meals days ahead and pack them
4. Have extra work out clothes/gear at work, home, etc
5. I do a 3-4 day split (chest, back/tri, leg/bis, shoulder) and run 4-5 days/week (sometimes 3 days per week)

Good luck!

Oh by the way, check out Muscle Revolution by Chad Waterbury (www.t-nation.com)

In theory I agree, but it seems like from a particular person (like myself who is just starting out again and trying to bulk) there has to be a "correct" answer in terms of working out a muscle group once per week vs. three times per week. I mean there is a huge difference there no?

If you have someone who doesn't do strength endurance, then you have to worry about this stuff. If you have someone who works hard on strength endurance, than pretty much one day off is all you need, except if you go over the top stupid hard on one day, then you want two days before you hit that again.

And you have to have some full rest days - at least one in each week. Working out is breaking you down, not building you up. It's the sleep and rest that builds you up. Without sleep and rest? Workouts are meaningless.