Every muscle, every 72 hours — a framework by Ole Wang

Hand-drawn diagram of framework 391, Every muscle, every 72 hours: Hit each muscle about every 72 hours. — Framework 391 · in one look

How to use it

For size, each muscle needs a real stimulus about every 72 hours, so at least twice a week. Split it any way you like (full body twice, upper/lower, a split): the rule is the frequency, not the method. Each working set ends 1-3 reps from failure.

How sure we are

S Evidence: strong. Large trials or many studies, pointing the same way.

E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.

Sources

Training a muscle twice a week grew more muscle than once a week, volume-equated (Schoenfeld, Ogborn & Krieger 2016, meta-analysis of 10 studies, 🟢) · the "72-hour rule": Andy Galpin (🟠) · see 136, 196, 197.

Not medical, legal or financial advice.

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More body frameworks

392 EThe 3-to-5 rule for strength3 to 5 of everything. Heavy, clean, rested.395 EA plan beats a better planWrite it, track it, beat it a little.411 SSplit cardio from powerPower first and fresh. Cardio 3+ hours away.413 SEEight dials when the reps get easyOne dial at a time, then the next rung.313 PLegs for the brainStrong, fast legs. A sharper brain later.304 SEStrong enough, not hugeTwice a week, for life. Capable, not bulky.