I'm in the midst of a heavy lifting routine.

Here's my current arrangement by day:







Is there a more optimal arrangement. And where would you suggest inserting a rest day?

  • 2
    What is your goal? What exercises, sets, reps are you using to implement this arrangement? How big are you? How's this been going so far? What are some of your lift numbers? Commented Oct 13, 2012 at 0:50
  • I dont see any quads in the lineup there. Commented Oct 14, 2012 at 0:23
  • 1
    Voted to close because of the lack of clarifying edits/comments. As it is, this is a drive-by question. Commented Nov 8, 2012 at 19:36
  • Please update your question accordingly and provide what your goals, specific exercises, repetitions, and other supporting information. The more information you can provide, the better an answer you will receive.
    – user241
    Commented Jan 7, 2013 at 18:44

1 Answer 1


It's difficult to tell without your training goals, but you state "heavy lifting routine", so I'm going to assume you are trying to build muscle mass. I would suggest adding squats and leg extensions to your leg day, as these will help release natural testosterone in your body.

I would also suggest isolating pull and push movements on separate days. Starting with the bigger muscle, you would do something like Chest/Triceps on day one, and then Back/Biceps day 3. Here's an example of what I mean.

And a whole day for abs? really? That's just overkill, and if you are looking to get a six-pack, you ain't gonna get it by doing a full day's ab workout. You'll get much better core results by training your quads and lower back and doing cardio on that day than by dedicating an entire day to abs.

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