Lifting bees- what's your schedule?

posted 3 years ago in Fitness
Post # 3
513 posts
Busy bee
  • Wedding: July 2014

commenting to follow 🙂

Post # 5
640 posts
Busy bee
  • Wedding: September 2015

I train weights 5 days a week and usually switch up my program every few weeks. Currently my schedule looks like this: back/glutes, chest, legs, shoulders, arms/abs/obliques.

I also write down everything as I go through my workout. I superset a lot. I write down reps, sets and weights I used. That way I can increase slowly and track my progress.

Hope that helps!

Post # 7
640 posts
Busy bee
  • Wedding: September 2015

@kgirl91:  I change all of the above 🙂 yes I mix up the days I do certain muscle groups, the movements/machines etc.

I’m at the gym for about 2 hours but that includes 45 mins of post workout cardio too.

I always max out my weight too for the reps I’m doing.

Post # 8
168 posts
Blushing bee
  • Wedding: December 2013

I used to do a four-day regimen with FI that was legs, back and biceps, chest and triceps, and shoulders. I started with a simple formula of 8-10 exercises, each 3 sets of 12 reps, with a weight heavy enough that I was failing by my last set. We’d switch that out after ~4 weeks to high weight, low rep (like 3 sets of 4-5 reps), or reverse it to low weight, high rep. I liked high weight, low rep the best because I was benching more than a lot of the guys in the gym and I only had to do it four times. 😉 Made me feel like a badass.

Now I do 30DS and RI30 at home because our gym is on summer schedule and they’re never open when I want them to be. But if I went back to the weight room I’d probably pick back up on a 4-5 day a week schedule. I usually keep a notebook with my list of exercise for the month, and write down which weights I’m using each week so I know when to push myself to advance.


Post # 9
805 posts
Busy bee

I don’t follow a set regimen because my lifestyle doesn’t allow me to follow a timetable so easily, but I enjoy doing weights when possible. If I do weights on a monday, I won’t do any more weights until wednesday at the earliest, but I will do cardio on the tuesday if I want. I don’t like to only do weights or cardio, I prefer a mix.

I use the ‘new rules of weight lifting for women’ book as a guide and only ever use free weights, no machines (except very occasionally for lateral pull downs or something). The book makes a good case for not using weight machines – they isolate your muscles and force your body to move in a certain way when really the muscles should all work together to stabilise whatever movement you’re doing. The book promotes compound lifts, so that’s what I do, and it works for me. I really I write down the weights I use in my phone, but overwrite them the next time I do it so I know where I was the last time, but don’t track through time.

Post # 10
1710 posts
Bumble bee
  • Wedding: March 2016

Monday: Pendlay rows and accessory lifts (pulldowns, bicep curls with dumbbells, shoulder and bench press with dumbbells, front rows, tricep extensions and other things). I prefer getting these accessory things done on one day because I find them incredibly boring (compared to my compound lifts like PRs, OHPs, squats and deadlifts) and want to get them out of the way! (doesn’t mean they are not challenging, I just don’t like doing them nearly as much)


Tuesday: Krav maga (part of my schedule but not lifting! Very high intensity though).


Wednesday: Free-weight barbell squats and flat bench press 


Friday: Deadlifts and overhead press.


I record it all on a little notebook app on my phone. Each session takes about an hour or so. My routine is very much focused on the major powerlifts, I prefer doing these big lifts (and lifting heavy with it!) because it is just seriously fun! I might even end up competing if I get good enough stats, but at the moment I’m having fun reaching my goal of a 100kg deadlift 🙂


If your back is weak, definitely do some pendlay rows and deadlifts, but your form HAS to be absolutely correct otherwise you will be setting yourself up for long-term injuries. Also always stretch and do some warm-up sets before you do weights, otherwise you will hurt yourself too! 

Good form is absolutely critical for free weights (barbells especially), as is knowing how to fail on some lifts (like OHP and squats and bench). I would get someone who knows what they are talking about to teach you if you are interested in the major powerlifts, it is so important to do so!

Machines for the most part are a no-no, especially for squats and stuff. But things like pulldowns etc are alright. Don’t bother with a smith machine, they are beyond useless and do little to nothing for you. Free weights are MUCH more effective.

Though I don’t follow it, look up a program called Stronglifts 5×5: 3 days a week with good progression, it is very effective!

Also remember to eat your protein – you will struggle with building musle if you don’t do so. Good rule of thumb is a gram of protein for every lb of bodyweight.  

Post # 11
108 posts
Blushing bee
  • Wedding: November 2013

@kgirl91:  If you have an iphone check out the app GYMGOAL here is a youtube video on it It is really good app. It it gives you the moves for whatever muscle your trying to workout, measurements, bodyfat cal, timer. ect… I do upper and abs mondays, lower body and abs tues, break wednesday, Upper and abs thurs, Lower and ab friday and rest sat and sun. I was lifiting 15- 20 lbs in free weights, but dropped down to 10 trying to lose more weight.  After the cermony I will go back to 15’s. Also try

*** Sorry about the spelling****  (arnold schwarzeneggers)


Post # 12
6158 posts
Bee Keeper
  • Wedding: October 2013

i weight train 2-3 days a week, depending what my schedule allows.

i do all weight training exercises on one day.  if i need a bigger rest, i skip 2 days instead of every other day.

i maximize my time to get the most out of my weight training with the smallest amount of time. 

the point it is break the muscle quickly.  aim for 8-12 reps of one exercise.  once you can do 12 reps, relatively easily, it is time to increase the weight.

it takes me about a 1/2 hour to get through all my WT exercises.  i don’t weight train in the spring/summer during triathlon season.

classes like body pump are not effective at weight training. 


Post # 13
18 posts
  • Wedding: September 2014

I weight train 4-5 days a week.

Day 1: Arms and Abs

Day 2: Legs and Back

Day 3: Abs and Arms (usually this day I do pull ups and push ups instead of weights)

Day 4: Abs and Back

Day 5: Legs (I usually skip this if I went heavy on the running for that week)

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