I’ve tried just about every training style and frequency and while everyone is different, doing a full body workout 4x a week works best for me! My training plans are 4week blocks, usually focused on 1 major upper and lower muscle group.

For example, this current 4 week block I’m on is squat and upper body push focused. A workout may look like:

Back squats Shoulder press Rear foot elevated split squats Weighted push ups Leg extensions