Beginner, Intermediate and Advanced weekly workout routine




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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