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Weekly Training Plan: Weider And Full-Body Routine

Weekly Training Plan: Weider And Full-Body Routine – Organizing a practical and feasible training plan is a common concern of many athletes. Unfortunately, splitting your workouts over the week can often be a headache.

The different objectives, the chosen routines, and the different states of form condition access to a standard weekly training plan. And the idea is to design your own weekly personalized training plan.

There are different methods to create this plan to guide and help to achieve your goals. We present the Weider and Full-Body training, the most effective weekly training plans.

Weekly Training Plan with the Weider Routine

This routine is especially suitable for those who strength train, enjoy training, and are already in good shape. The reason? You can work even the most minor muscles that are often forgotten by training different muscle groups every day intensely and thoroughly.

It also allows you to train every day without skipping a break since each muscle group works one or two sessions per week and rests the remaining days. Learn how to break up your workouts with new routines.

Weekly Training Plan with the Weider Routine

Strict Weider Training is a weekly training plan in which each muscle group is worked in a single session every seven days. However, at present, except for very advanced athletes, it is considered more appropriate to do a double weekly session per muscle group. The effectiveness is more significant, and the benefits of massive training are still valid.

Of course, remember that these training sessions should not be extended. Forty-five minutes per session is more than enough. In any case, never extend it beyond 60 minutes. Heating included.

Also, remember that in each training session, the large muscle groups should exercise before the small ones. It is the proper order for practical training.

At Gym company, we know the importance of following a good workout. For this reason, we have created a training guide where you will find different exercises you can train at home. Of course, splitting your activities is not an easy task, but we help you prepare.


Weider Routine: Frequency 2

You can divide this for strength training into leg, chest, back, shoulders, and arms. For example, the schedule would be as follows in a weekly training plan according to the Weider double session routine.

  • It’s a muscle group trained on day one and day 4. For sample, leg routine Monday and Thursday.
  • So, another muscle group trained on day two and day 5—for example, chest and back routine Tuesday and Friday.
  • The third muscle group works on days 3 and 6. For example, shoulder and arms routine Wednesday and Saturday.
  • And on day seven, you rest or dedicate a day of active rest to a cardio activity or group sport.

Splitting your workouts will allow you to achieve better results and distribute your energy throughout the days of the week.

Strict Weider Routine: 6 Days

Are you an experienced athlete, and are you looking to divide your training sessions to maintain and improve your muscles? Then, the weekly training plan based on the Weider training method will be the right one for you. It will work more specific muscle groups, including those smaller muscles often left out due to lack of time.

In that case, strength training three or four days a week is enough. Leave the others for active rest. For example, in four days of work, the division of the weekly training plan would be as follows.


Weekly Full-Body Training Plan

Are you a new athlete, or are you thinking of starting to take care of your physical form? Do you enjoy sports, do not want to focus on just strength training and are looking to achieve different fitness goals not limited only to bodybuilding? Then, combined training is the most suitable for you.

Some people enjoy combining strength training with running, swimming, or cycling. Others are just looking for a complete workout that combines strength and cardio in an efficient and fun way. Splitting your activities will help you improve the effectiveness of all your exercises.

For a  weekly training plan that includes four days of work, the ideal is to dedicate three days to strength training and one to cardio work. With two of active rest and one of total rest. For example:

  • Days 1, 3, and 5 strength

  • Days 2 and 4 active rest.

  • Day 6 cardio.

  • Day 7 rest.

If you are starting to exercise with combined training, the ideal is for the strength work to be full-body sessions. That is,  exercise the body’s different muscle groups in the same session. But if you are already in good shape, you can opt for a hybrid routine. That is one day for the leg routine, another for the torso routine, and two days of full body strength training.

With this weekly training plan, on active rest days, you can dedicate yourself to a type of sport and exercise that helps you improve different capacities. For example, you can break up your workouts by practicing light stretching or yoga to improve your body’s flexibility and recover better. Or walks or hikes to oxygenate yourself and move your body undemandingly. It is also a good option for physical activities as a couple or in a group, like practicing martial arts, having fun skating, or having group sports matches with other fans.


Some people enjoy swimming, and it’s OK if you do it at a low intensity and in one session no longer than 30 minutes. There are different options, and the ideal is that you find the one that allows you to complete your weekly training plan with a good recovery and high spirits to maintain motivation.

With this base, dividing your training sessions will be very simple. But remember that not everything is base on creating a good plan. To achieve your goals, you must execute them thoughtfully and not skip training, or it will be useless to have a magnificent training plan on paper.

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