22/02/2026
If you only have time to train 1, 2, or 3 times per week, these are great options that can still get you results:
1x per week – Full body
You train your whole body once a week.
Easy to fit into a ±60-minute session.
2x per week – Full body twice
Why? Because you hit every muscle group twice per week.
If you choose upper/lower or push/pull, some muscle groups often end up being trained only once per week.
As a natural lifter, it’s generally more effective to train muscles more than once per week for optimal results.
3x per week – Depending on your focus
For example: upper / lower / upper
Or 3x full body (my personal preference) – in my opinion this is still the most effective, especially if you take a rest day after each session.
Short on time (20–40 minutes)? No problem.
Go for a full body workout and use supersets with antagonistic muscle groups, like back/chest and biceps/triceps.
This way you can get an efficient, effective workout in less time without sacrificing results.
Save this reel for your next workout, and don’t forget to follow .training for more training tips.
