One of the classic gym tales is that you shouldn’t workout multiple days in a row with the same muscle groups. This comes from bodybuilding, where you split muscle groups, hit them hard with lots of volume, and let them recover while you work other parts. For example, chest one day, then the next day legs or back. With the amount of volume they are doing, this makes sense. They have one goal, and that’s muscle size.
However, for most of us, we don’t need to train completely this way. Sure, if you’re sore and worked a muscle group the day before, it’s probably not wise to work it again. However, a program that has worked wonders is one in which you work the same muscle groups for 3 days in a row, day off, and repeat. Remember, most of us only think about a few variables, weights, sets, reps (you could also quantify all three of those into one, for example, I did 1500lbs of bench press. This comes in handy if you are looking to track total load in a week or month). There are other very important variables to consider, like tempo, rest time between exercises, among many others. This type of program would be a good body composition, off season 3-4 weeks. We are borderline overtraining, but for a set period of time.
Dumbbell bench press
Pull-ups (or pull-downs)
Dumbbell overhead press
Bent Over Row
Heavier day. 3 sets of 5 reps in each exercise. Longer rest period (1-2 min) between sets.
One exercise at a time, or pair upper and lower (like squats and pull-ups)
Medium day. 3-4 sets of 8-12 reps. 30s to 1 minute rest period between sets.
One exercise at a time, or pair upper and lower (like sumo and overhead press)
High rep day. 2-3 sets of 15-20 reps. Little to no rest, <30s.
Pair exercises together:
Pull-ups and DB bench press, rows and squats, deadlifts and pull-ups
Keep deadlifts to about 10-12 reps, everything else 15-20