WEEKLY ORGANIZATION

There is an absolutely endless amount of ways to organize your exercises on a weekly basis, and there is no one RIGHT combination. It's just going to depend on what your goals are, the amount of days you have to commit to the gym, and personal preference. Furthermore, in many ways these different weekly organizations will overlap:

1. UPPER/LOWER BODY SPLIT: 
This will entail doing upper body exercises one day and lower body exercises another day with a rest day either in between each or in between each set of days. You might also have a core day mixed in since there's not necessarily an upper or lower body focus, so it would give those muscles a chance to rest while still hitting the gym.

2. MUSCLE GROUP SPLIT: 
This is a very "body-builder-esque" style of lifting in which you would focus on one muscle group or similar muscle groups for every workout. For example, quad/hamstring day, biceps/triceps, chest/back, etc. Theoretically, you could get away with minimal rest days on a program like this, because you focus on different muscle groups each gym day over the course of a week allowing plenty of rest time for said muscle groups.

3. PUSH/PULL SPLIT: 
This organization will group pushing exercises together on one day and pulling exercises the next. You might further separate these exercises into upper body push/upper body pull and lower body push/lower body pull.

4. BY EXERCISE: 
This is a very "powerlifter-esque" style of lifting in which you'd base your workout on the main compound barbell lift of the day. In this particular scenario you'd do bench press, barbell squats, and deadlifts all on separate days and pair relevant accessories with each. You might also incorporate barbell overhead press, incline/decline bench press, and front squats.

5. FULL-BODY: 
If you have less time to commit to the gym you can do a full-body workout every time you go while going less days/week. The most effective way to achieve this will be to use compound, barbell exercises. This, too, is actually a very "powerlifter-esque" style of training. Because all of the "big 3" of powerlifting (bench press, squat, deadlift) are full-body exercises - yes, that's right - when you train using powerlifting movements, you get a full-body workout every time. Additionally, because powerlifting entails heavy, high intensity lifting, most powerlifters only do these compound barbell movements 3-4 times each week.

Here are examples of each of the above, and just to be clear, these are each just one example of many many many options:

1. UPPER/LOWER SPLIT:
Mon - upper body
Tues - lower body
Wed - rest
Thur - upper body
Fri - lower body
Sat - core OR rest
Sun - rest

2. MUSCLE GROUP SPLIT:
Mon - arms (shoulders, biceps, triceps)
Tues - legs (quads/hamstrings/calves)
Wed - rest
Thur - chest/back (pecs, traps, lats, lower back)
Fri - legs (quads/hamstrings/calves)
Sat - rest
Sun - core/back (abs, traps, lats, lower back)

3. PUSH/PULL SPLIT:
Mon - upper body pushing
Tues - lower body pushing
Wed - rest
Thurs - upper body pulling
Fri - lower body pulling
Sat - rest
Sun - lower body pushing

4. BY EXERCISE:
Mon - barbell back squat + (leg or squatting) accessories
Tues - barbell bench press + (chest/arm or benching) accessories
Wed - barbell overhead press + (back/shoulder or pressing) accessories
Thur - rest
Fri - barbell deadlift + (back/hip/leg or deadlifting) accessories
Sat - barbell squat (front or back) OR bench press + accessories
Sun - rest

5. FULL-BODY:
Mon - barbell back squat + bench press
Tues - barbell deadlift + overhead press
Wed - rest
Thur - barbell squat (front or back) + bench press
Fri - barbell deadlift + overhead press
Sat - rest
Sun - rest

Again, these are each just one of many possible arrangements for each weekly organization method. If you're interested in getting something more personalized based on your schedule or goals, feel free to message me or leave your inquiry in the comments!