How Many Workouts Should You Do for Each Muscle Group?

How many times per week should you work out each muscle group? It’s a common question, and there’s no one-size-fits-all answer. Here’s what you need to know.


It is important to understand the basics of how to construct an effective workout routine. Knowing which muscles you are training and how often you should be training them, is essential for any successful fitness program. Many people have wondered— How many workouts should you do for each muscle group?

This article will answer that question and provide guidelines on how to effectively train each muscle group. We will cover the recommended number of weekly workouts along with various exercises that can be used target each muscle group. With this information, you’ll have a better understanding of what your body needs in terms of working out and creating a well-rounded exercise program.

Guidelines for Frequency

When it comes to building muscle and strength, the amount and frequency of workouts can be a determining factor in your success. The frequency of your workouts should be determined by your goals, current fitness level, and the muscle group you are working on. In this article, we will discuss guidelines for the frequency of your workouts so that you can achieve the best results.


Beginner bodybuilders should aim to workout 1-2 times per week for each muscle group. This is the optimal amount for initial gains in muscle growth, strength and conditioning. For most beginners, it’s best to work out a different muscle group each day or every other day. This allows time for proper recovery and also ensures that your muscles are not all becoming fatigued at once.
Typically, beginners should focus on movements using compound exercises first as these require more muscles than single joint movements, promoting more efficient movement and consequently better results in both strength and size. As a beginner bodybuilder you may choose between two types of workouts – focusing on either single Muscle Groups or working entire Muscle Groups with Circuits (combining multiple exercises into one workout). Most often focusing on single Muscle Groups gives the most bang for your buck so to speak, while adding Circuits allows you to work the whole body in less time than it would normally take when focusing on only single Muscle Group exercises.

When exercizing any given Muscle Group – it’s important to consider the principles of progressive overload – which states that as your muscles adapt and become stronger over time, you must find new ways to increase training intensity in order achieve further gains in size and strength. Generally when beginning a new training routine this means increasing weights used, reducing rest periods between sets or simply performing more reps over time – whatever works best with your individual goals. Aiming for 8-12 repetitions per set is advised while following 3-4 sets per exercise is also recommended by experts.


If you are an intermediate exerciser, at least two days of resistance training per week is recommended. However, it is important to remember that the right amount of training for each muscle group depends on several factors such as intensity level, frequency and recovery time.

As an intermediate lifter, your goal should be to create a balanced program from a variety of exercises targeting all major muscle groups evenly. Aim for between 8-12 reps per set and aim to use between 6-12 sets per muscle group throughout the week. This should include 4-5 exercises for each muscle group with 1-2 pushing and 1-2 pulling exercises for compound movements like the bench press or bent over rows.

To maximize your gains in both strength and exhaustion, try using higher weight with lower reps (6 – 10 reps) two to three days a week (this will target type IIb muscle fibers). On off days when you’re not lifting weights or performing more intense workouts like interval training, use lighter weights and higher reps (12 – 16 reps) which will target type I/IIa muscle fibers which are beneficial for increasing overall strength endurance. Alternatively select one full body workout day with moderate weight and average amount of repetitions (8 – 12). Doing so can give you a balanced approach to strengthening your entire body rather than just specializing in certain areas.


Advanced exercisers—those who have been working out for at least six months to one year—should aim for a minimum of two full-body workouts per week. One day should focus on chest, back, and shoulders while the second day should focus on legs and arms. For optimal strength gains and improved muscle tone, total body workouts can be split into two or three separate days, targeting muscle groups individually. A four-day split routine is an effective option for advanced strength training that consists of hitting each major muscle group twice per week:

• Day 1: Chest, Triceps
• Day 2: Back , Biceps
• Day 3: Legs
• Day 4: Shoulders, Core

On each day, three to four sets of compound exercises should be performed (e.g., squats and pushups), along with two to three circuits of assistive exercises (e.g., tricep extensions). Increase the weight load used as you become more accustomed to the exercises and begin to experience a decrease in strength gains or plateau. Be sure to also add a few minutes of stretching at the end of your session in order efficiently cool down your muscles after each workout!

Guidelines for Volume

When it comes to achieving optimal muscle growth, it’s important to determine the amount of workouts you should do for each muscle group. Too little volume and you won’t be able to push your muscles to the maximum, while too much volume can lead to overtraining. To ensure maximal muscle growth, it’s important to determine the right amount of volume for each muscle group.


For those who are relatively new to resistance training, it is recommended to begin with 2-3 consecutive days of workout per muscle group each week. This provides adequate time for rest and recovery between sessions. During this period, the focus should be on mastering good technique and spiritual form when performing the exercises. Exercising too often in a week will likely result in increased fatigue and may even lead to injury due to muscle tissue tearing without sufficient time for recovery.

In addition, you should perform 1-2 sets of lower body exercises that include knee dominant movements such as squats and lunges with 10-12 repetitions. For upper body exercises such as pull ups, chest press machine and latpull downs you should perform 1-3 sets of 8-12 repetitions per exercise. These guidelines may vary depending on individual goals, however they provide an effective starting point for those looking to develop strength or muscle size.


Intermediate training volume and frequency is a suitable option for those looking to increase the challenge in their workouts, while still maintaining the consistency needed to reach the desired results. When it comes to volume, there’s no cookie-cutter answer on exactly how much is enough or too much. Everyone should strive to become aware of their own bodies and adjust volume accordingly.

Typically, an intermediate fitness level requires a balance between building strength and muscle size (hypertrophy). To achieve this goal, it’s recommended that each muscle group be trained at least two times a week for about 8-12 total sets (4 exercises), with each set consisting of 8 to 12 repetitions. After each session it is important to give your muscles plenty of time to rest and recover; typically 48 hours or so between sessions.

It should also be kept in mind that understanding muscle imbalance and gradually introducing intensity into your workout routine are key components of injury prevention. Over exertion can easily lead to an overtraining syndrome where your body cannot rest, recover or perform optimally due to fatigue from overtraining. Therefore, listening closely to your body’s reaction during and after each session is critical for both achieving results as well as having a safe workout experience going forward.


For experienced exercisers, higher-volume workouts are considered optimal for building muscle size. For example, advanced lifters might complete 4-6 sets on each body part, with 6–12 reps per set. Depending on the individual’s experience and the intensity of the exercise, a single workout session can take between 45–90 minutes to complete. Higher-volume workouts involve more total reps and time under tension (TUT). This helps to increase metabolic stress and tissue damage, which can help trigger muscular growth when combined with adequate rest and nutrition. Additionally, since more individual sets are being performed at one time, session volume load is increased allowing for better long-term results over multiple weeks or months. Creating a high-volume workout program also helps to decrease boredom that might occur during training.

Guidelines for Intensity

Knowing how many workouts to do for each muscle group can be difficult to figure out. However, there are some general guidelines that you can follow when it comes to intensity. These guidelines will help you determine how many workouts to do for each muscle group, as well as how intense each workout should be. Let’s take a closer look.


Beginner exercisers should focus on creating a base for their strength training routine with low to moderate-intensity workouts. A good guideline to follow is to focus on working out each muscle group three times a week and allowing each workout session to be around 20 minutes in length. This frequency of working each muscle group per week allows time for the muscles to adequately recover from the workload placed on them, while also providing a great way for beginners to keep up an exercise routine that is safe, sustainable, and beneficial.

When working out each muscle group for 20 minutes in length, it is important to keep the following points in mind:

– Choose exercises that target your entire body, including exercising your smaller stabilizing muscles as well as your larger prime movers.
– Aim to perform two sets of eight to twelve repetitions of movements focusing on a single muscle group.
– Focus on using weights that are challenging but not so heavy you cannot complete the 8–12 reps with proper form.
– Avoid maxing out with every set; it’s best if you can complete 4–6 sets without becoming exhausted or having your form break down significantly by the later sets.
– Make sure you take rest intervals between sets—30 seconds is sufficient for beginner exercisers—to maximize gains and minimize risk of injury or fatigue.


Intermediate-level exercisers have generally been doing regular workouts for a few months and are ready to step up the intensity. Depending on your current fitness level, you can vary the frequency of your workouts for each muscle group. A general rule for intermediate-level exercisers is to train each body part two to three times per week. For example, you might decide to do an upper body workout on Monday and Thursday of each week and a lower body workout on Tuesday and Friday. An effective way to design intermediate workouts is to focus more on compound lifts like squats, presses, and deadlifts while also adding accessory exercises that target the smaller muscle groups in your core and extremities. Rest between sets should typically be short— around 45–90 seconds— which will ensure you stay in a calorie burning state throughout your sessions. It’s also important to keep track of your weights so that you can increase them steadily over time as your muscles become stronger. Finally, if you need more motivation or accountability, consider working with a personal trainer or joining an exercise group so you can stay on track with your fitness goals.


For advanced exercisers, the ideal number of workouts for each muscle group per week depends on their goals and available time. Generally, advanced lifters can train a muscle group up to three times per week for best results. This should ensure that sufficient time is given for recovery in between sessions. However, if sessions are too close together and muscles become exhausted, this can cause an overall decrease in strength which could lead to injury if pushed too far.

For muscle growth, advanced athletes are typically encouraged to focus on volume rather than intensity when training. This involves performing multiple sets with more reps and fewer rest periods in order to maximize the amount of work being done by each muscle group (hypertrophy). For strength-focused workouts, however, fewer reps and longer rest periods can be used to allow muscles to recover and rebuild between sets (maximum tension).

In addition to varying intensity and number of sets/reps within each workout plan according to goals, it’s important for athletes at any level be mindful of how much they’re doing. If a muscle group is showing signs of fatigue or soreness after two workouts in a week then it might be wise to give the muscles a break until they have sufficiently recovered before attempting any further workouts for that particular area.


Ultimately, how many workouts you should do for each muscle group depends on your individual goals, body type, and available resources. If you are looking to build muscle, then working out each muscle group 1-2 times per week is ideal. If you are trying to maintain or tone your muscles, then training each muscle group every 2-4 weeks is usually sufficient. No matter what workout plan you decide to follow, be sure to get adequate rest between workouts and incorporate proper nutrition in order to maximize your results.

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