Yesterday, I wrote about how you shouldn’t let the typical Monday-Sunday week get in the way of making a fitness plan that works for your life and schedule. Today, I want to elaborate on this a little by sharing my own workout plan and talking about how it fits into my life.
The picture is the program I created for myself, heavily inspired by a model I’ve seen from Andy Baker, who also sparked my idea for yesterday’s post with an article on his website. But what’s important is how this program plays out in my day to day life.
I did “Day 1” yesterday. Notice it says “Day 1,” not “Monday”. That’s because, if I’d had a day full of meetings yesterday, then today would have been Day 1 this week. But this week, today will be Day 2. I’ve intentionally not scheduled many meetings this week because I have a lot of administrative stuff to get done, so I’ll be in my home office, which is about 6 feet from my home gym (neither are as fancy as they sound, this is my basement), so I’ll likely do these 5 days straight this week.
Next week, however, will likely be more heavy on the appointments and meetings out of the house, so I’ll be able to do them as I get to them. It could be a Tuesday, Wednesday, Friday, Saturday, then the following Tuesday for the 5 sessions.
This is perfect for me for a few reasons:
-My schedule is busy and often in flux because a lot of it is actually dependent on the schedule and availability of other people, so this allows me to change plans quickly and still get all my sessions in.
-If I was up late or have tweaked something moving some furniture or whatever, I can take one more day of rest without “missing” a muscle group for the week. I just do it the next day.
Now, doing it this way does take some planning and programming so that you hit all muscle groups often enough, and you don’t want to span the 5 sessions out over 14 days or something, but this plan is great for the person who’s daily schedule changes pretty often.
I call this program the Rebel 5 Day, both because it rebels against the M-S system, and because it gets a sneaky Star Wars reference in.
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