🔥 What Does Your Current Weekly Workout Schedule Look Like?

[BrockCG]

I’ve been switching things around with my weekly training lately, and it got me wondering how everyone else is structuring their workouts right now. There are so many different approaches—PPL, upper/lower, full-body, bro splits, hybrid setups—and honestly, it seems like what works best depends a lot on your goals, recovery, and how busy your week is.
Right now, I’m trying to find that sweet spot where I’m training each muscle often enough to make progress without piling on so much volume that I’m constantly beat up. I used to think more gym days automatically meant better results, but I’ve started realizing that recovery, sleep, nutrition, and actually being able to push quality sets matter just as much.
I’m also curious how people handle rest days. Do you have them planned into your schedule, or do you take a day off whenever your body tells you it needs one? And if you have a busy week and miss a session, do you rearrange the whole schedule or just pick things back up with your next workout?
For me, the biggest goal is having a routine that I can actually stick with for months instead of following something that looks perfect on paper but burns me out after a few weeks.
What does your current weekly workout schedule look like, and what made you settle on that particular setup?

[Austin-SMX]

I’m on PPL right now. It just works for me.

[749KillXX]

I’m running upper/lower four days a week. Monday and Thursday are upper, Tuesday and Friday are lower, with Wednesday and the weekend mostly for recovery. I like that I can train each muscle twice without spending six days in the gym.

[AguAnthony]

Mine is a little more customized now because I’ve learned that my recovery isn’t the same every week. I usually hit push on Monday, pull Tuesday, legs Wednesday, take Thursday off, then upper Friday and lower Saturday. Sunday is completely off unless I feel like getting some easy steps in. I used to cram way more volume into each session, but keeping the workouts focused has helped me actually progress instead of just chasing a crazy pump every day.

[BrockCG]

I’ve been leaning toward something similar. Having a planned rest day in the middle of the week makes a bigger difference than I expected, especially when the first few sessions are heavy. I feel like I can attack the second half of the week instead of dragging myself through it.

[RockoGym]

I switched from a six-day PPL routine to four days of upper/lower, and honestly, my training has gotten better. I have more energy for my working sets, my soreness doesn’t constantly interfere with the next session, and I don’t feel guilty anymore if life gets busy and I miss a workout. I think finding a split that fits your actual lifestyle is way more important than copying whatever routine is trending.

[EdsonGS]

Full body three times a week. Simple, consistent, and I’m making progress.

[Marshall-S12]

I’m doing upper/lower with a conditioning day mixed in. My week is usually upper Monday, lower Tuesday, conditioning Wednesday, rest Thursday, upper Friday, and lower Saturday. Sunday is just walking and recovery. The biggest change for me was stopping every workout from becoming a max-effort session. I leave a little in the tank on most movements so I can come back and perform again instead of feeling destroyed for two days afterward.

[SladeIron]

I’m running four lifting days right now: upper, lower, rest, upper, lower. On my off days I’ll usually get some steps, stretch a little, or do easy cardio if I’m feeling good. I’ve tried five- and six-day schedules before, but eventually work, sleep, or life gets in the way. Four quality sessions are much easier for me to stay consistent with, and I’m seeing better strength progression because I’m actually recovered when I walk into the gym.

[ThomasM]

I’m running PPL with an extra upper session when recovery is good. Monday is push, Tuesday pull, Wednesday legs, Thursday rest, Friday upper, Saturday usually legs or some lighter accessory work, and Sunday off. The nice thing is that I don’t feel locked into the schedule. If my legs are still smoked on Saturday, I’ll move things around instead of forcing a workout just because the calendar says I’m supposed to train. That flexibility has made my routine much more sustainable.