A great physique is built on a great workout routine followed consistently. But with endless programs online, it's easy to get overwhelmed. This guide gives you clear, proven weekly routines for different schedules, so you can start training with purpose today.
Principles of an Effective Routine
- Train each muscle 2x per week for optimal growth.
- Prioritise compound lifts — squats, deadlifts, presses and rows.
- Apply progressive overload — beat your last session over time.
- Balance push and pull to prevent injury and imbalances.
- Allow recovery — muscles grow on rest days.
The 3-Day Full Body Routine (Beginner)
Perfect if you're new or short on time. Train Monday, Wednesday, Friday:
- Squat 3x8, Bench press 3x8, Barbell row 3x8, Shoulder press 3x10, Plank 3x30s.
- Increase weight slightly each week when you complete all reps with good form.
The 4-Day Upper/Lower Split (Intermediate)
Ideal for building both size and strength:
- Upper A: Bench press, rows, overhead press, pull-ups, arms.
- Lower A: Squats, Romanian deadlifts, leg press, calves.
- Upper B: Incline press, lat pulldown, dumbbell press, curls.
- Lower B: Deadlifts, lunges, leg curls, calves.
The 6-Day Push/Pull/Legs (Advanced)
For dedicated lifters chasing maximum growth, run Push, Pull and Legs twice per week. Push days hit chest, shoulders and triceps; pull days hit back and biceps; leg days hit quads, hamstrings and calves. This high-frequency approach delivers excellent volume when your recovery and nutrition can support it.
Sets, Reps and Rest
For muscle growth, work in the 6–15 rep range with 2–4 sets per exercise. Rest 90–180 seconds on heavy compounds and 45–90 seconds on isolation work. Leave 1–3 reps 'in the tank' on most sets to train hard without excessive fatigue.
Don't Forget Cardio and Mobility
Add 2–3 short cardio sessions weekly for heart health and conditioning, and spend a few minutes stretching after each workout. This keeps you healthy, mobile and training pain-free for years.
The best routine is the one matched to your goals, experience and schedule. Our coaches at Deep Gym House build personalised programs and adjust them as you progress — no guesswork required.
Ready to put this into practice? Join Deep Gym House in Kathmandu — our Koteshwor Jadibuti or Koteshwor (opposite Bhatbhateni) branches — and train with certified coaches who build real results. Email deepgym@gmail.com or call +977 9851324955.
