How to structure a workout - 1-2 days per week

[pinksheepbeep]

I really enjoy going to classes at the gym - HIIT, circuits etc - but my work schedule is a bit chaotic at the moment so struggle to get to classes as the times don't always fit. For those weeks I can't get to classes I want to put together a workout I can do by myself. I'm not a big fan of pure cardio so don't fancy replacing my classes with a run or a session on the bike etc.

I bought a book on weights by Chloe Madeley (think it was a Mumsnet recommendation!) and it's really helpful in terms of showing the different exercises and progression etc, however it's put together on the assumption that you can fit in at least 3 sessions a week at the gym - 1 for lower body, 1 upper body, 1 back/core.

Given that 1-2 sessions per week is more realistic for me, would I bet better off putting together a full body workout that I repeat if I go more than once? Or should I aim for 1 day upper body, 1 day lower body and slot in some back/core each time?

I'm pretty clueless as you can probably tell so really liked the idea of this book telling me exactly what to do, but it doesn't quite fit with my schedule!

Thanks

I'd just put a push, a pull and a legs in every session. Plus a couple of accessories I fancied. Does that make sense with what you've got or do you need more info on what that means?

I'm no expert though, my programmes are written for me, but when I'm not training for anything more specific that's the kind of thing I'd expect to see.

I would just go with full body. No need to split anything on just one or two sessions a week.

If you're lifting weights once or twice a week then full body workouts are best, but that doesn't mean you necessarily have to do the same workout - for example you could create a workout A and workout B, and alternate them whenever you go to the gym, whether you go once or go twice within a week.

So for example something like

Workout A
Barbell back squat
Overhead press
Seated row

Workout B
Deadlifts
Bench press
Lat pull down

Of course you can add other accessory exercises, core exercises, mobility etc if you have more time to train, but bear in mind you don't want to do too many compound exercises in one sessions (eg squats and deadlifts in the same session wouldnt usually be recommended, unless you're using weights that feel comfortably light and you're focusing on technique)

Fwiw I used to only train once or twice a week for weights due to doing another sport, and it's certainly possible to gain strength/muscle doing so.