Beginner
6 months — 1 year |
3 Day |
Whole Body |
Day 1
Whole Body |
Day 2
Rest |
Day 3
Whole Body |
Day 4
Rest |
Day 5
Whole Body |
Day 6
Rest |
Day 7
Rest |
| Beginner Work-out rountine |
| Intermediate |
5 Day |
Upper, Lower
each 3 days,
the other 2 per week
(weak area 3 days per week) |
Day 1
Lower Body
Abs |
Day 2
Upper Body |
Day 3
Lower Body
Abs |
Day 4
Rest |
Day 5
Lower Body |
Day 6
Upper Body
Abs |
Day 7
Rest |
| Intermediate |
6 Day |
Upper, Lower
each 3 days
per week |
Day 1
Lower Body
Abs |
Day 2
Upper Body
Abs |
Day 3
Lower Body |
Day 4
Upper Body
Abs |
Day 5
Lower Body
Abs |
Day 6
Upper Body |
Day 7
Rest |
| Advanced |
4 Day |
Upper, Lower
3 days each, the other 2 per week
(weak area 3 days per week) |
Day 1
Lower Body
Abs |
Day 2
Upper Body
Abs |
Day 3
Rest |
Day 4
Lower body
Abs |
Day 5
Upper Body
Abs |
Day 6
Rest |
Day 7
Rest |
| Advanced |
6 Day |
each body part
2 days per week |
Day 1
Lower Body
Abs |
Day 2
Chest, Back
Abs |
Day 3
Shoulders, Arms |
Day 4
Lower Body
Abs |
Day 5
Back, Chest
Abs |
Day 6
Shoulders, Arms |
Day 7
Rest
Abs |
ABS: You will get the best results from your abs workout when done two days on one day off.
RULE: If a muscle group is going to be called on to function as synergist, avoid working it as a prime mover first. If you work the lower or upper pecs before the middle pecs. The middle pecs would fatigue early. (Not getting the maximum, from the workout)
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