I have just started going to the gym and trying to lose weight (258 lbs ~= 117 kg) and I'm trying to make a schedule where I train my entire body twice a week.

Previously to this, I last trained a little over a year ago for 2.5 months and managed to lose around 30 lbs (15 kg) in this time, with a 6 day workout routine:

  • Monday, Wednesday, Friday - training main muscle groups:
    • Legs
    • Chest & back
    • Biceps, triceps, shoulders
  • Tuesday, Thursday - cardio: 20 minutes on treadmill

  • Saturday: 3 mile run, 1 set max push-ups, 1 set max pull-ups

But my schedule has since changed and I can't go to the gym each day during the working week, so I'm forced to have most of my gym schedule in the weekend.

So far, I've finished week 1, going to the gym on Monday evening, Friday evening, Saturday morning and Sunday morning.

I'd like to keep this format as it fits well with my job & school schedule and would also like to hit all the muschles twice in these 4 days.

What I've considered is to make a 2-day split workout and repeat it for each 2 consecutive days (Friday & Saturday - full body workout #1, Sunday & Monday - full body workout #2).

My only problem is I don't know how to split my musche groups & my exercises into these 2 days, since I'm intending to repeat the exercises for the same body part two days later.

What I was considering was to split my schedule into:

  • workout #1: - legs & chest
  • workout #2: - back, biceps, triceps, shoulders

I have no experience of training other than the 2.5 months I have trained over a year ago, so I'm hoping to get some advice from more knowledgeable people.

Any help or guidance is very much appreciated.

  • Why do you need to do a full workout twice in a week? can't you just focus on something else each day?
    – Aequitas
    Oct 26, 2015 at 2:29
  • "hit all the muschles twice in these 4 days" There's a reason why most training schedules for beginners recommend a rest day between workouts. You need to rest your muscles to let them recover. I'm not sure if working out for four days straight is a good idea for a beginner.
    – user5376
    Oct 26, 2015 at 7:20
  • If you really want to lose weight, I would start by eating less. It's much easier to eat a 500 calorie deficit (to lose ~1 lb/week) than it is to go on a 500 calorie workout every day (for me, about 5km of jogging). Eating less is by far a more effective way to lose weight.
    – user5376
    Oct 26, 2015 at 7:26
  • It is eating less and training Stacey. The one compliment the other. Oct 26, 2015 at 7:32
  • @Stacey Eating less is the main thing I am doing, having only two meals a day and maybe 1-2 snacks (fruits) in between with approximately a total of 8 hours eating window. Oct 26, 2015 at 7:51

1 Answer 1


Well there are some general guidance I will give you :

  1. Big Muscle groups need more time for recovery;
  2. You should train antagonists in two different days(Antagonist and agonist muscles often occur in pairs, called antagonistic pairs. As one muscle contracts, the other relaxes= example - biceps and triceps ).
  3. You need to do more reps with less weight if you want to loose weight.

If I were you I would start swimming. I know this is not an answer to your question but you are over 100 kg (220lbs) and doing weight training might stress your joints if they aren't adapted for the weight. Swimming is a great full body exercice.

The same goes with cycling. It doesn't put stress on your joints too.

Running is a great exercice. I am runner myself and I run do 5k park competition every Saturday. If you are over 100 kgs It really hurts your knees.

My most important advice - find a group of friends or people, practicing some of the above sports, and joint them for motivation. It is more fun to train with someone then alone.

  • I made the exact plans as you mentioned, not running until I am 100kg or less. Last time I worked out and ran (I had 108 kg) after running 5k my knee joints hurt. After I lost more weight and wend under 100kg, I started not to feel this pain anymore and when I got to 93kg the pain was non-existent. Cycling is something I'm also incorporating into my workout (as a side-activity), so far having gone out once in this starting week. I try not to train with big weights, but smaller and do a lot of reps. Oct 26, 2015 at 7:56
  • So, after all of your recommendations I am going to look for a suitable schedule to fit all of the muscle groups and hit them only once a week and will try to add more cardio-like training (cycling & football) in my off-days. Oct 26, 2015 at 7:58
  • Some recommendation about eating : Try to avoid bread (I usually use just 1 slice at lunch time) and anything sweet after 6pm, no soft drinks (cola and ect). Actually I lost 5kg for a week due a stress recently and I cant recommend big weight loss for short period of time. So put that into consideration too. Oct 26, 2015 at 8:43
  • I'm avoiding bread, one-two slices once every few days, no more sweets, except fruits, no more soft drinks and .. so far, in one week of training (last week) with the mentioned schedule & extra activities (1 hour football game, 1 hour cycling) I lost 4 kg. I agree that such a great weight loss is not normal in a short time-frame, but in my scenario, where I am doing sports and not due to stress, I think most of my weight loss is water weight. I'll see how things progress in the coming weeks, but I expect my weight loss to stabilize somewhere around 1 - 1.5 kg per week, after 4-5 weeks training Oct 26, 2015 at 8:47
  • Sounds good mate - 4-6 kg/ week is the way to go. Drink more water 2-3 liters a day and read about cheating day. I cant think for anything else. Wish you luck with your goal. Oct 26, 2015 at 8:51

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