As you can see, every muscle group gets trained 3 times per week, with just 1-2 days of rest in between.
When training each muscle group with a frequency as high as 3 times per week, you need to ensure the opposite of what you needed to ensure when training each muscle just once per week.
How long should you wait before you work out the same muscle?
one to two days
How often should I work the same muscle group?
If you want the most gains, you should train each muscle group twice a week, according to a new review in the journal Sports Medicine. Scientists analyzed 10 prior studies that compared muscle growth in people who trained each muscle group once, twice, or three times per week over a couple months.
How many days a week should you lift?
The optimal number of days to lift weights per week ultimately depends on your goals and your schedule, but planning your training sessions ahead will allow you to get the best possible results for you. The best number to shoot for is three days a week, with two as a minimum and four as a maximum.