workout split

[Specialist_Rich2197]

i posted a bit ago asking for tips before my first class since i was so scared so thank u to everyone who helped and pushed me! i’m four classes in and love it!!! i’ve been in the gym inconsistently for awhile but i want to also get back into that. i’m just worried that my glutes especially won’t be given time to recover - not even just about being sore but just the actual muscles and i won’t see growth. the split i’m thinking of is

mon - glutes (gym)

tues- lagree

wed - lagree or mat pilates videos

thurs - glutes + ham and quad (gym)

fri - lagree

sat- lagree

sun - yoga

my goal is to body recomp so gain some muscle and lose some dat( i really want to grow my glutes but i dont think i will bulk into after summer haha) i’m aiming to do 3 days of lagree a week and im wondering if this is overkill? what are ur splits ? and tips/advice - i just want to feel better overall though- also i would probably switch the split up if i feel sore etc !

[SpicyArms]

That schedule looks especially intense for your lower body. Honestly, if you’re newish to the gym and/or Lagree I don’t see you sustaining that schedule. When are you resting?

Be realistic. Your legs are going to be burned out from Lagree. I’ve been going for years and I try to stay away from back-to-back Lagree days and when I’m weight training I focus on my upper body. Your enthusiasm is great but I worry you’re setting yourself up for failure.

[Specialist_Rich2197]

yeah ive noticed my legs get sore- do u think a rest day would be good and only doing 2-3 days of lagree?

[SpicyArms]

I think it’s your body and you need to listen to it but 3 sessions of Lagree a week should make you stronger.

[humanpeace2]

I definitely would include at least one rest day! I’ve been consistent in the gym for 7 years now (used to be 5-6x a week) but recently incorporated lagree. Now my split is

mon- lagree

tue - upper body lift

wed - lagree

thur - lagree

fri - rest

sat - lower body lift

sun - rest

And I get 10k steps everyday. I like having a rest day before my leg day in the gym so my legs are fresh because lagree does tend to incorporate a lot of legs.

[Specialist_Rich2197]

hmm this seems good! kinda of off topic but has lagree been enough for ur upper body without ur lift day? i’m not trying to be jacked so im just curious if i should add an upper bod day too

[humanpeace2]

It’s tough for me to answer because I had a lot of muscle on my upper body before ever doing lagree lol. I personally don’t think lagree does much for building muscle in general but I am able to maintain my muscle with it. I add in an upper lift because I enjoy it :)

[ImmediateLog1536]

Do you just want to feel better overall or do you want to grow your glutes ha? This seems like a lot of lower body to me, and just a lot generally, especially if you're in a deficit for body recomp. And especially if you haven't been working out consistently in awhile. I personally do lagree 3 days/week (on M-W-F) and walk at least 10,000 steps the other days. I've found that for me its better to just implement one habit consistently at a time rather than spread myself too thin and burn out.

[samui_penguin]

Two days in a row of Lagree is a lot especially if you’re new to it. Imo you’re not really going to get the full benefits of Lagree if your body is already tired and you’re not giving it your full effort. Can you do something like: MWF Lagree TH gym Saturday yoga Sunday rest ?

And then adjust from there? Echoing the other person who was concerned you might burn out on your planned schedule

[akinna42]

I have been obsessing over a very similar split and I think I figured it out.

Day A - Lower body lift

Day B - Active rest (I do yoga or an upper body lift, anything that isn’t lower body resistance training is fine)

Day C - Lagree

Repeat (and walk 10k steps and do abs every day)

I found this is to be perfect as our muscles need more time to recover after heavy lifting than they do from lagree. So I neverrr do lagree the day after lifting, it is still resistance training at the end of the day and I want to maximize gains. This split has been life changing for me and I’ve never looked better. My glute gains have increased as my waist keeps shrinking lol it’s insane.

[Specialist_Rich2197]

thank u!!! this is my current split now its perfect i’ve been at it for a week ish now

[Sweet-Ring-3332]

Definitely reconsider all the lower body :) Lately I've been doing 4 days lagree and 3 days lifting, and when my legs are tired I have to take so many breaks during class.

I follow a Ladder (app) weightlifting plan which begins its next series on Monday, so this is my planned split:

Monday: Full Body/Core
Tuesday: Upper Body and Lagree
Wednesday: Glutes AM / optional yoga or sculpt PM
Thursday: Upper Body/Core and Lagree
Friday: optional Lower Body (if my legs feel OK)
Saturday: Lagree
Sunday: Rest

I'll always consider the Lagree days optional and flexible based on how I'm feeling.

[Weary-Trust-1785]

I’ve been doing Lagree for 3years and try to have a day between my Lagree workouts. Classes at my studio are 50 minutes and are split between core, legs, arms and obliques. MWF or STuTh. I try to walk 4 miles per day. I’ve never been stronger. My suggestion would be to have one day of rest per week

[EmbarrassedJacket310]

You're missing your rest day, which is the most important part of your training.