How Many Days a Week Should You Work Out?

By: Marc Lobliner, IFBB Pro

One of the most common questions I get asked is, “How many days a week should I work out?” The truth is, there’s no one-size-fits-all answer. It depends on your goals, schedule, recovery ability, and training experience. But that doesn’t mean we can’t create a plan that’s optimized for YOU.

What the Science Says

Research supports a wide range of training frequencies. A 2016 meta-analysis by Schoenfeld et al. found that training each muscle group twice per week led to greater hypertrophy than once per week. Another 2019 study in the Journal of Strength and Conditioning Research found no major differences in muscle growth when volume was matched between groups training 2 vs. 4 days per week.

This tells us that total volume matters more than how often you train. But frequency can help you spread that volume out, reduce fatigue, and improve quality of work per session.

Beginner (2–3 Days/Week)

If you’re new to training, 2–3 full-body sessions per week is ideal. It allows time to recover, build a base of strength, and avoid burnout.

Example Plan (3 Days/Week):

• Monday: Full Body

• Wednesday: Full Body

• Friday: Full Body

Each workout should include compound lifts like squats, presses, rows, and deadlifts. Keep it simple and focus on form and consistency.

Total Sets per Muscle Group per Week: ~10–12

Intermediate (3–4 Days/Week)

At this stage, you can handle more volume and may benefit from a split routine.

Example 3-Day Split:

• Monday: Push (Chest, Shoulders, Triceps)

• Wednesday: Pull (Back, Biceps)

• Friday: Legs

Example 4-Day Upper/Lower Split:

• Monday: Upper Body

• Tuesday: Lower Body

• Thursday: Upper Body

• Friday: Lower Body

Total Sets per Muscle Group per Week: ~12–16

Advanced (4–6 Days/Week)

Advanced lifters can benefit from higher frequency and more specialized training. This includes body part splits, push/pull/legs, or even twice-a-day training for athletes.

Example 5-Day Bro Split:

• Monday: Chest

• Tuesday: Back

• Wednesday: Legs

• Thursday: Shoulders

• Friday: Arms

Example 6-Day Push-Pull-Legs:

• Monday: Push

• Tuesday: Pull

• Wednesday: Legs

• Thursday: Push

• Friday: Pull

• Saturday: Legs

Total Sets per Muscle Group per Week: ~15–20

Training Tips

• Train each major muscle group at least 2x/week if possible.

• Use progressive overload: increase reps, weight, or sets over time.

• Prioritize sleep and rest. Recovery is when you grow.

Supplements to Support Your Training Week

To help you get the most out of your workouts (regardless of how many days you train), I recommend:

• MTS Nutrition Creapure® Creatine – proven to boost strength, power output, and muscle growth.

• MTS Immortal – a complete multivitamin, fish oil, and organ support system to support recovery, immunity, and hormone balance.

• MTS Machine Whey – convenient, high-quality protein to help you hit your daily protein needs.

• MTS Nutrition goBHB  – a clean energy source that supports fat-burning, mental clarity, endurance, sleep quality, and even appetite control. It’s the perfect non-stimulant boost for morning fasted cardio or afternoon training when you don’t want caffeine.

Bottom Line

There is no magic number of days. Start with what you can commit to consistently. Build momentum. Train hard. Recover smarter. And over time, you’ll find your sweet spot for results.