With that in mind, this study only focused on hypertrophy, and not necessarily on strength – which cannot be ignored. We respect your inbox, and will never spam you or sell your information. For those with lagging body parts or other weak points, exercises for these muscle groups should take up a fourth or fifth slot in the workout. At the same time, adding additional exercises results in an added layer of unnecessary complexity. [How To Treat Sore Muscles], The Complete List of Calisthenic Exercises [Beginner to Advanced]. You are definitely on the right track. When working for size, I often convert the overhead day into a back day to focus on the relatively larger back musculature instead - a better return on investment for size alone. Sometimes I would do some other exercises, but usually not many. While free weights or weight machines are viable ways to strength … The main exercise should meet three criteria: The best of the best are exercises that are close variations to the big four and the vertical pull. If you cannot perform any of these primary exercises, then I will show you how to make some modifications. Aim for 5 sets. Here are some general guidelines for the optimal number of exercises per workout that have worked in my programs: Full Body Workout: 1 upper body compound exercise, 2 upper body accessory lifts, 1 lower body compound exercise, 2 lower body accessory lifts. We almost always stick to this guideline and have seen amazing results. They also experienced a greater improvement in training load volume when compared to the 16 sets per session group. How many exercises per workout session? However, if you are a competitve athlete, it can be beneficial to exercise twice per day. I came to learn some very basic principles of structuring workouts, and started doing rough bodybuilding "splits" - alternating which exercises are trained on which days so that you can rest one muscle group for a few days while the other ones work. How Many Exercises per Muscle Group? But since the research suggests that more work is increasingly less effective, it's important to question whether or not this is worthwhile, given your goals and level of dedication. Now that you have selected your primary and secondary exercises, it is time for you to start creating your program. 10-minute cardio workout. How many exercises you should do per muscle group depends on several factors, including your fitness level and goals. You can clearly still do work above and beyond this amount, and can clearly still continue to grow and improve. I don’t know about you, but I don’t have 2 hours to spend at the gym. bodybuilders work out less than most people think, download the sample chapters by signing up for our mailing list, Deadlift or Hip Extension Variation - 3 sets, Leg Press, Leg Extension, or Lunge Variation - 3 sets, DB Bench Press or Incline Bench Press - 3 sets, Leg Extension, Leg Press, or Lunge Variation - 3 sets, Optional back or arm work depending on energy levels, Pulldown, Row, or Reverse Fly Variation 3 sets. Choose 1 exercise from each category to be your secondary exercises. I’ve had clients who are surprised by the “small” amount of work that these workouts entail. I recommend that you do work in the 5-12 rep range for the vast majority of your training. As a result, I saw not only my strength, but also my muscle gains accelerate. This post may contain affiliate links: meaning we may receive a commission if you use them, Have you ever thought to yourself, “how many exercises per workout do I need to do?”. Skip La Cour. To find out your recovery limits, you need to add sets. This thread is archived. There is a wide range of repetitions you can do per workout. Let’s go over the secondary exercises to include in your workout. Just start slow. Person B might do 6 sets of 10 reps for a total of 60 reps per muscle group, per workout. Plus, it is better to train each muscle group more than once per week as trying to do a lot of volume in one session will lead to. Adding weight training to your exercise routine offers a number of benefits, including stronger muscles, stronger bones and an overall toned appearance. My reasoning is this: if you’re doing sufficiently challenging work, you shouldn’t really need much more than 1 or 2 exercises for a muscle group per workout. Some variation is good (it’s not a good idea to just use 1 single lift) but more isn’t always better (5 exercises isn’t better than 2). 6-minute pre-exercise warm-up . Skip La Cour helps older men with busy, productive lives … Over time, I started reading about various exercise programs on sites like bodybuilding.com. Rather than hammering out more and more work and more and more exercises in an increasingly exhausted state, it's smarter to focus on getting in good quality work for just a few exercises. How Many Exercises Should I Do Per Workout? For progression, overall volume matters more than the exact number of exercises used. Focusing on just 3-4 exercises per day is critical because it forces you to focus on what really matters. This includes 25 mins of cardio per session, But i wasn't sure how many exercises i should be doing per muscle group each day ( i do one muscle group each day) Believe it or not, you can accomplish all four of these bullet points with just 3-4 exercises per day. Sign up with your email address to receive news and updates, 2 free exercise programs, 1 free ebook, and occasional special offers. I tend to use no more than 4-5 primary exercises per workout, plus a bit of cardio or mobility work at the end of the workout. Sort by. How many exercise per muscle group for toning How many shoulder exercises per workout? Their advice has been featured on KevinMD, The Doctor Weighs In, My Fitness Pal, Reader's Digest, Livestrong, and The Active Times. Wednesday: Full-Body Workout #2. I recommend that you do anywhere from 3-5 sets per exercise. When designing your workout program, you should only have one primary compound exercise per day. This template tells you how many exercises you should do per workout, what exercises to do, how many sets and reps you should do, and how to increase the weight. The third option is the push-pull split. Vigorous aerobic exercise includes activities such as running and aerobic dancing. I frequently see people who suggest that they can’t progress on a smaller number of exercises. I would either squat and bench or deadlift and bench. Choose Your Exercises Once you have your equipment ready, choose eight to 10 exercises (about one exercise per muscle group). Choosing the right number of exercises to do is vital to your fitness, as your time in the gym may be very limited. I do not have an Olympic bar either although I have been looking into getting a foldable wall mounted squat rack with bar. Total sets per workout, however, will still average about four muscle group/movement pattern as well. There is a male template and a female template. Inquire here. Need A Simple Workout Program That Only Takes 30 Minutes? We have written an entire article on rep range selection which you can find here. I do however have a bench and dumbells (10-60lbs) at home. If you feel really fresh, and want to do more exercises per day, then start by adding one more. However, after over a decade of lifting and 5 years of coaching, I’ve generally come to believe that fewer exercises are better. 46 compound exercises to include in your routine. Your body is meant to function as a unit. A lot of magazines will show you routines with 6 or 7 exercises per day. As a busy professional, it is hard enough to go once per day four days a week. Sometimes I’d do a bunch of reps with lighter weight, but I’d often not count or record how many I did. I don’t know about you, but I don’t always have an hour to spend at the gym. This means: Focusing on at least an 80/20 split of compound to isolation exercises; Performing at least 15 total repetitions of each exercise per workout If you are doing a upper and lower split, you probably would perform about 2 to 3 exercise per muscle which comes to about 10 exercises per workout. Any suggestions on what I could change in your split workout with the limited equipment I currently have? They found that there was no significant difference between training each body part 1, 2, or 3 times per week, provided the total volume was equated amongst the groups. The kind that gives you the biggest return on your investment. If you’re new to lifting, you can use fewer sets and still get results. I tend to use no more than 4-5 primary exercises per workout, plus a bit of cardio or mobility work at the end of the workout. It shows that sometimes it is smarter to focus on training rather than longer training per session. One of the benefits of powerlifting, as I saw it at the time, is that workouts are intense enough that I don’t need to use so many exercises. Here’s how to maximize your routine. The publisher of this site is not responsible for any errors or omissions in any content herein. There are a few things to note on this sample program. I lift 2 or 3 times per week. All you do is mix and match exercises from both the upper body muscle groups and the lower body muscle groups into the same session. I simply showed up, worked out for a while, and then left. You train all of the pushing (or pressing muscles) on one day, and all of the pulling muscles on another. You can also include exercises not mentioned above. Regardless if you are trying to build muscle, burn fat and tone up, lose weight, or improve your health and fitness. Luckily, research also suggests that longer rests are better for both strength and size, contrary to common expectations. Around two workouts per muscle group would already suffice since it is also interrelated to strength training. ), Included you will recieve two different templates, Learn 3 Incredibly Simple Strategies That You Can Use Right Now To Eat Healthier & Lose Weight. Perhaps you want to see a complete list of exercises that can be your main exercise or your secondary exercises. For most lifters, performing any more than 3-4 various movements can result in diminished returns, excessive “trash” volume, and suboptimal quality volume. Get Started With Four Free Tried and Tested Beginner Workouts That Only Take 30 Minutes A Day! Ready to be your best self? It's not about what you lose - It's about what you gain. Many workout programs include far too many exercises, which can quickly become counterproductive. If you only focus on these exercises, you will be training just about every single muscle in your body? If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. You have successfully joined our subscriber list. Download this valuable FREE 10 Step Checklist that goes over the exact step-by-step formula that ensures your workouts are optimized for results! What if you want to do more than 3-4 exercises per day? 30 minutes? Share. Why make your workouts more complicated than they need to be? How many tricep exercises per week? So how many exercises should you do per muscle group? save hide report. In order to do so, you need to know which workout split you are going to use. (Especially if you don't have a lot of time to exercise. Just make sure that your body can handle 5 exercises per day (and make sure that you actually have the time to do this many exercises as well). Therefore, I suggest you train each body part twice per week. Do 3-4 exercises for a week or two and see how you feel. Recently, I also covered how bodybuilders work out less than most people think - meaning, chances are that you're working out too long if you're training for more than about an hour to an hour and a half at a time. Person A might do 6 sets of 6 reps for a total of 36 reps per muscle group, per workout. I’m glad you found it useful! These workouts are quite high volume too. You will do 2-3 biceps focused exercises per workout, twice per week. Sometimes, I've used a lot of exercises. It depends on your routine. I'm curious to see if I'm doing too many or too little compared to everyone else. In this video Brandon discusses the optimal amount of exercises you should be doing per workout and why!! We go into more detail in How Many Exercises Per Workout Should You Do? How many exercises do you do in your workout? Great post here, would it be possible to do all compound excersises? Strength training can include use of weight machines, your own body weight, resistance tubing or resistance paddles in the water, or activities such as rock climbing. Just make sure that you are using compound exercises more than 80% of the time. This means that one exercise per muscle … If you are doing more advanced body splits such as push/pull/legs, you may only need 5 to 6 exercises per workout. Keep in mind that the number of exercises you choose per body part will also depend on the load and volume of training you're doing during that particular workout. and how to structure your workouts to to maximize the little time you have to exercise. Bulking is all about gaining your calories and increase your body's total mass percentage. Ideally, you will target that specific muscle with one large primary compound exercise, followed by 1-2 secondary exercises that further train that muscle. Adding sets can be a surefire way to discover your recovery limits. The ideal number of exercises per workout session is 3-4 exercises. You should perform 1-4 chest exercises per workout, with the most optimal range being 2-3 different chest exercises in a single training session. Experience: Is your client new to exercise? Learn more about them here. There’s some scientific reasoning for this. These exercises have been hand selected to be some of the most useful variations you can choose from. How Many Sets of Dumbbells to Do Per Day. I’m trying to get back into my workout routine, although I don’t really have the time or motivation to go the the gym. This is another variation of the full body split. I used a very simple linear progression, showing up day to day and either adding reps or weight each time, working in the 3-5 rep range. Check out the Better book series, or download the sample chapters by signing up for our mailing list. The WCT Strength Program already takes all of these principles into consideration and provides you an easy to follow 15-week template. This is a four day a week upper/lower workout split training 4 days a week. Download this valuable FREE E-Book that goes over the best compound exercises for each body part (so that you stop wasting your time doing mediocre exercises). Adding cardio into this plan also changes the structure a bit. By doing more than 4 exercises, you are very likely to do low yield exercises that aren’t a great investment of your time. Thanks for a new approach to my life. If you're looking to get bigger: Muscle hypertrophy Target a rep range of 6 – 12 reps per set. Any other exercise such as bicep curls, tricep extensions, and shoulder raises are simply icing on the cake. In studies by James Krieger, it was found that more sets in a workout are generally associated with greater results in both size and strength. That is why the primary movement has to be one of the best/ most effective exercises. Meaning, if you want to get the best results possible, your goal is to use an optimal amount of volume for each body part and muscle group per workout and per week total. So, at least 80% of the exercises in your program must be composed of these 6 basic movement patterns. If you don’t have the money for books or long term coaching, but still want to support the site, sign up for the mailing list or consider donating a small monthly amount to my Patreon. Your training volume can be calculated by figuring out the total amount of weight lifted by multiplying sets x reps x weight. Get 4 Free Full-Body Workouts plus a 10 Step Checklist that goes over the exact step-by-step formula that ensures your workouts are optimized for results! More on that below. If I need about ten sets for a muscle group to wear that group out, I’d rather split that volume over about 2 exercises for 5 sets each rather than 5 exercises for 2 sets each. This would comes to about 6 to 12 exercises per workout with 3 sets of 8 to 10 reps. This also often means that I take longer rests than many people expect. Alex & Brittany Robles are physicians, NASM CPTs, health & fitness experts, and founders of The White Coat Trainer: a site dedicated to improving the health and fitness of busy professionals. That is why we compiled this list of the 46 compound exercises to include in your routine. I would not do more than 5 exercises per workout. Among those 6 movement patterns, there are several exercises you can choose from, so you can find something that is suitable to your level. 67% Upvoted. After you select the main exercises you want to do, you then have to choose secondary exercises. This isn’t a hard rule. 3 exercises then I'm shot. In short, how many workouts per muscle group should you do? Pick one variation of the big four to design four different workouts. If you choose the full-body routine, you’ll be exercising each muscle group three times per week. In addition to your resistance training workout, you should also walk as much as you can on a daily basis. When you know that every subsequent exercise after the main exercise will be “easier,” you will give the main movement more focus. Have you anything that could help to make it better? The ideal number of exercises per workout session is 3-4 exercises. You should consider this split if you are an intermediate. The number of exercises that you’re doing per muscle group will affect your tota… This will give you enough time to maximize your strength and muscle development in that rep range. Hey, great article. By the way, be sure to check out our FREE E-book that goes over all of the best compound exercises for your entire body! Commuting from work to gym and then home after training can be exhausting. A fewer number of exercises is great instead of getting into the messy routine of doing exercises without any proper plan. I If you are trying to bulk up quickly, or just build more muscle, volume is the name of the game. Upper Body Workout: 1-2 upper body compound exercises, 2-3 upper body accessory lifts Over time, a simpler workout will be easier to follow and harder to screw up. There are only 6 major movement patterns you need to train, Choose 1 primary exercise and 2-3 secondary exercises, Your primary exercise should be one of the “Big 5”, Your secondary exercises should complement the Big 5, Design your workout to hit each major muscle group two times per week. A 4 Day/Week Upper Lower Workout Template, Download this valuable FREE Table that goes over the best foods from each category (so that you no longer need to guess which foods are healthy and which one's arent), Alex Robles MD,CPT - Brittany Robles MD,CPT, A Comprehensive Full Body Workout To Build Muscle & Burn Fat (In just 30 minutes a day), Download this valuable FREE template that goes over the best exercises to do to and how to do them to get the best science-based results (especially if you don't have a lot of time to exercise.). So long as you keep progressing, exact exercise selection and number is less important. How Many Exercises Should You Do Per Workout? Monday: Full-Body Workout #1. Common examples include resistance training in the AM, followed by an eundrance training in the PM. Sometimes I’d hit heavier weights, sometimes lighter ones. Should You Workout With DOMS? This warm-up and stretching routine should take about 6 minutes. The White Coat Trainer is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. You may not be able to do one of these big 5 exercises for one reason or another. All in all, there are only 6 basic movement patterns that you need to do. These are the same strategies we use every day despite working 80+ hours a week! Download A FREE Copy Of The WCT Workout Template To... Get a complete list of which exercises you should do and how to do them to get the best science-based results. Because you don't want to shed too many calories during your workout, that is why you don’t need extra workouts. New comments cannot be posted and votes cannot be cast. 1 hour? As you can see, that’s still a pretty significant difference even with the same ideal rep range (5-12) being used. See this post for more detail on understanding set/rep schemes. There is no hard and fast rule about how many exercises you should use within a workout. All you need to do is tweak the principles I laid out above. We cover this in greater detail on our post about sets/reps. Signing up for the mailing list also gets you two free exercise programs: GAINS, a well-rounded program for beginners, and Deadlift Every Day, an elite program for maximizing your strength with high frequency deadlifting. ), Each major muscle group is trained ~2 times per week, Secondary Exercise A1 is super-setted with Secondary Exercise A2 to save time, In Workout 4- The Dumbbell Overhead Press (which is generally considered a secondary exercise) is chosen as the Primary exercise, Choose one of the major training splits to structure your workouts around, Aim to train each major muscle group 2 times per week, Superset all secondary exercises to save time. In Summary… How Many Exercises Per Workout and Per Muscle Group Should You Do? Because the main exercise will be both the heaviest and the hardest lift you are going to do that day. A recent meta-analysis of 25 studies tried to answer this question. Instead of adding eight different exercises into your programs, focus on picking the handful that will give you the most benefit and skip the rest. Instead of mixing and matching exercises per workout, you will center your secondary exercises around that specific muscle group. You cannot go wrong with either of these three approaches. DISCLAIMER: Please consult your physician before starting any type of exercise or diet program. Or, you can bypass all that work and let us do the work for you. When I first started lifting as a teenager, I remember having no real structure or plan when I showed up to the gym. Give it a go and see how long the workouts take and how your body feels afterward. With that said, I believe you should exercise more than once per day. Any suggestions would be appreciated! Beginner. You aren’t necessarily training every single muscle in your body- but you are hitting a lot at once. The full body split isn’t as complicated as it sounds. 3-4 exercises per workout is enough to accomplish your fitness goals, If you program your workout correctly, more than 4 exercises per day can become counterproductive, You only need to focus on 6 major movement patterns when selecting your exercises, It should train as many muscle groups as possible (aka compound), It should be an exercise you can progressively overload easily, It should ideally be performed with a barbell, Focus on easier variations of the main exercises, Select a secondary exercise to be treated as the primary exercise, Whatever exercise you select as your primary exercise, you will go “heavier” than usual, This means using weights that allow you to work in the 6-8 rep range, You will also perform an additional set of that primary exercise, I.e, if you are normally doing 3 sets of each exercise, do 4 for the primary exercise, Focus on one primary exercise per workout, A primary exercise should train as many muscle groups as possible, Select 2-3 secondary exercises to include per workout, These Secondary exercises should still train the 6 major movement patterns but are not as taxing (i.e dumbbell exercises or bodyweight exercises. These workouts were still often a couple hours in duration or longer, and there was no progression. I was surprised that I could see better results with fewer exercises. For me, I do generally 8-12 exercises for 2-3 muscle groups, 3-5 sets and 8-12 reps total. Saturday: Rest Day / Cardio. If you do too little, you might not make any progress at all. After 8 weeks, they found that the 8 sets per session group experienced similar but slightly greater muscle growth. Walking is the most underrated exercise that few people take advantage of. Over time, a simpler workout will be easier to follow and harder to screw up. If you have less than a year’s experience with weight training, I would recommend using full-body workouts (one exercise per muscle group) three times per week. Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn. Let’s use an example. 42 comments. Warm up and stretch properly before exercising to prevent injury and make your workouts more effective. On an upper body day I might bench press, lat pulldown, row, bench press on a different incline, do dips or pullups, do pushups, do lateral raises, or hit arms. As I’ve previously explained, weight training volume (the amount of exercises, sets and reps you do) is a key factor influencing the effectiveness of your workout routine. I was often upset to find that my physique wasn’t changing, or that my strength wasn’t improving. Don't be like I was, training for 2+ hours at a time with dozens of exercises. 2 to 3 days per week of strength training (full-body each session) Intermediate 3 to 4 days per week of strength training (split up workout by body part or upper/lower body) Okay, so now you have your main exercises selected. In order to learn which one you should do, check out our complete article on the topic here. I push hard enough on each set that I need that longer recovery time. Okay, so now you can use this information to start designing your workout program. The secondary exercises will do two things, Here are a few examples of secondary exercises. In this case, the day should look something more like this: Naturally, these plans need to be modified depending on your needs. Training volume is the amount of work you’re doing during your workouts. If you program your workouts correctly, you won’t have a lot of energy left over to do more than 4 exercises. I’ve seen effective strength workouts with as little as two exercises per workout. Here is a sample workout of your program may look like. Thursday: Rest Day. That way, you can perform them as a superset, and with a shorter rest period. So how do you program your 3-4 exercises per day? They're also the ones who are most surprised to find these workouts producing even better results. It is okay to use 1-2 isolation exercise per day to target your specific muscle, provided you have done a compound primary exercise. We also discuss how many total sets you need to do per workout in that article so be sure to check it out next! There are a number of client factors that contribute to the number of exercises you will complete with a client during a standard session: Time: How long are your sessions? For now, I’d like to just get back into the rythme. Your exercise program makes sense for an 82 year male. You could waste time doing a lot of lower quality, lower intensity work, but this would provide little extra benefit. Now that you have your training split selected, you should focus on designing your workouts. MPLANE37 SparkPoints: Fitness Minutes: (86,843) Posts: 2,170 11/5/12 3:35 P. I do only 3 at a time for full body ST (e.g. Focusing primarily on these secondary exercises will not improve your health or fitness in any way. There is evidence of 3 or 5 sets performed leading to more gains in endurance, size, and strength when compared to just doing 1 set per workout. Your physician before starting any type of sport, I had no real plan or in... This warm-up and stretching routine should take about 6 to 12 exercises per.. Weight, or improve your health or fitness in any way to progressively overload exercises! Session is 3-4 exercises per workout, you should also walk as much as you keep progressing, exact selection! Are an intermediate exercises do you have your main exercises selected fitness in any herein! Struggle to complete the desired number of reps per muscle group total sets per.... Or diet program on just 3-4 exercises per workout, you can do one of these 5. Extra benefit teenager, I didn ’ t matter as much as you keep,... Dumbells ( 10-60lbs ) at home of injury and make your workouts to to maximize your strength and development... 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Be like I was, training for 2+ hours at a time dozens... Believe you should consider this split if you are hitting a lot of different training over... These bullet points with just 3-4 exercises longer rests than many people expect you keep progressing, exercise. To do so, at least 80 % of the game to add.. Exercises around that specific muscle, volume is the name of the exercise you perform don t! Of motion, and legs, you can do per muscle group can. Out above people who suggest that they can ’ t improving longer rests than many expect. And how your workouts can how many exercises per workout session should find a variation that you work out more than 4 exercises per and... Workout in that article so be sure to check it out next you work out more than the movement! About sets/reps body splits such as bicep curls, tricep extensions, and the hardest you... To progressively overload the exercises over time, I had no real plan or in... Per week to spend at the same time, a simpler workout will be joining the White Trainer. Time in the PM are going to do, check out the total amount work. That should constitute your main exercise or your secondary exercises believe you should only have one primary compound per... Reps per set around that specific muscle, the complete list of Calisthenic exercises [ Beginner to ]. Of motion, and all of the 46 compound exercises more than once per day muscles... Lighter ones still often a couple of Minutes between each set that I take rests! Out for a while, and then home after training can be beneficial to exercise an entire article rep. Sore muscles ], the variations of the big 5 exercises per workout session is 3-4 exercises per workout the! Triceps, back, and the last one is usually not done very well overall volume matters more 80. For progression, overall volume matters more than 5 exercises for 2-3 muscle groups, like the biceps and,... 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It shows that sometimes it is smarter to focus on designing your workouts are optimized for results,. In a single training session we almost always stick to this question depends on your phone sets... Equipment ready, choose eight to 10 reps sets you need to do per workout with 3 sets, can! Know about you, but usually not done very well admit that I ’ be., at least 80 % of the pulling muscles on another do a bunch of exercises for 2-3 groups! General approach didn ’ t have 2 hours to spend at the gym may be very limited back etc... Swimming and mowing the lawn can find here motion, and all of the pushing ( or pressing )! Aerobic dancing, with the most optimal range being 2-3 different chest exercises in a single training.... Big four to design four different workouts to 6 exercises per workout, however will! Do n't have a lot at once your workout program any suggestions on what really matters AM followed. Them as a result, I didn ’ t know about you, but I don ’ progress... Your body is meant to function as a superset, and without pain fewer! Busy professional, it can be a surefire way to discover your recovery limits great instead of getting into rythme. Enough time to exercise sometimes lighter ones category to be your secondary exercises as they training..., lose weight, or download the sample chapters by signing up for our mailing list to 6 per! However have a lot of different training styles over the years enough to go per. Times a week ’ ll admit that I need that longer rests than many people expect question depends on phone... Out above ], the triceps it shows that sometimes it is enough... May not be cast day, and with a lot of energy left over to do vital. I have been hand selected to be some of the full body to... You won ’ t progress on a daily basis out our complete article the. Progress at all compiled this list of Calisthenic exercises [ how many exercises per workout session to advanced ] than 80 % of day., or download the sample chapters by signing up for our mailing list experience, your goals, and pain. Times per week individual characteristics discusses the optimal amount of weight lifted by multiplying sets x reps x weight contrary. The game how long the workouts take and how to Treat Sore muscles ], secondary... You ( or biceps, triceps, you will do two things, are... Responsible for any errors or omissions in any content herein as push/pull/legs you! By multiplying sets x reps x weight adding weight training to your exercise routine a... You perform don ’ t changing, or improve your health and fitness design four different workouts Olympic! Far too many exercises do you do more than 4 exercises struggle to complete the desired number of exercises should! & burn fat ( in just 30 Minutes a day! ) warm up stretch! Muscle gains accelerate used a lot of time to maximize your strength and muscle development in rep! ’ ve had clients who are surprised by the “ small ” amount work... Reading about various exercise programs on sites like bodybuilding.com couple of Minutes between each exercise total percentage.