Many times when we want to stay in shape and we enroll in a gym the first thing you will hear from the instructors is that you must go every day to get good results.

But, for reasons of study or work, or because you simply prefer the free time not only to go to the gym but also to share quality time with your family and friends, it isn’t possible to go to lift dumbbells and pull weights in machines of pulleys Monday to Sunday.

So, if you want to stay in shape, develop some more muscle mass or reduce a few pounds by going to the gym but according to your possibilities, you must organize the routines you’ll follow to work more efficiently.

The training for the different muscles of the body will distribute according to the number of times in a week you will attend the gym.

Three times per week

Many agree that when dividing training according to muscle groups, three times a week is the best option as you can train intensely in each session and give the muscles the recovery needed to grow during rest.

It will also help you not to feel fatigued throughout the week and to be able to attend your daily activities with the energy of always.

  • Day 1: You should train a large muscle to start the week, such as the pectorals, which you can combine with biceps as your triceps also work by training the chest and will not get to your 100%.
  • Day 2: rest
  • Day 3: Back and triceps is your goal this day
  • Day 4: Rest
  • Day 5: It’s turn to train your legs: Quadriceps, hamstrings and twins. This will obviously be done in the machines made for this purpose, and you will also spend time on your shoulders with lateral and front elevations with dumbbells, and rowing around the neck. 

Tip: You can train your abs every training day if you have an extra 15 minutes that you can add to your workout schedule.

Four times a week

This would be the indicated method if you can invest a little more time of your week to go to the gym, say an hour and a half for each day.

  • Day 1: Chest, biceps
  • Day 2: Back, triceps
  • Day 3: Rest
  • Day 4: Legs, Shoulders
  • Day 5: This day you can change it a week to repeat your training of chest, biceps or back, triceps, e.g a week repeats for day 5 training on day 1 and the next week on day 2.
  • Day 6 and 7: Rest

tip: dedicate at least two non-consecutive days of this routine to train abs


For men who have little time to devote to the gym the two-session-a-week method is a way to stay fit, but that will be a slower progress in increasing muscle mass.

Therefore it is recommended that you perform full body routines and perform multi-joint exercises.

  • Day 1: Multi-joint training: Bench press, weight strides and squats are some of those exercises that activate several muscles of the body that you can perform.
  • Day 2 and 3: Rest
  • Day 4: You can work a routine that includes torso and legs, with more intensity or more sets for a specific muscle depending on the time you can be in the gym and your physical condition: Chest, back, arms and legs.
  • Rest week: Rest 

Tip: When you train more than one muscle group on the same day you will obviously be more exhausted than following a more classic workout. But this will depend on your physical condition. 

Full body routines like day 4 require you to spend more time in the gym to be able to dedicate to each muscle group, but if fitness and hours in the gym are two factors to consider, consider routines such as chest, biceps and legs or back, triceps, legs. You can also train full torso: back, chest and arms.

These three options for the fourth day can be varied weekly to have a more balanced workout.