What type of workouts will you do on each day?
Options (in order of most effective to least effective):
- Total Body
- Lower Body
- Upper Body
- Conditioning (can be done on the same day as lifting)
- Rest Days (ideal after more intense workouts, such as lower body)
SAMPLE SCHEDULES FOR HEALTH, FITNESS, PERFORMANCE (IN ORDER BY DAY)
- 2x/week Total Body, Total Body or Lower Body
- 3x/week Upper Body, Lower Body, Total Body
- 4x/week Total Body, Conditioning, Lower Body, Upper Body
- 5x/week (recommended) Lower Body, Conditioning, Upper Body, Conditioning, Total Body
- 6x/week Upper Body, Conditioning, Total Body, Conditioning, Upper Body, Lower Body.
- 7x/week Upper Body, Conditioning, Total Body, Conditioning, Upper Body, Lower Body, Cardio
SAMPLE SCHEDULES FOR PHYSIQUE (BODYBUILDING)
From The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger
6x/week Beginner (3 workouts repeated twice, rest Sunday)
- Day 1 Chest, Back, Abs
- Day 2 Shoulders, Upper Arms, Forearms, Abs
- Day 3 Thighs, Calves, Lower Back
- Day 4 Repeat Day 1
- Day 5 Repeat Day 2
- Day 6 Repeat Day 3
6x/week Intermediate (2 workouts repeated every other day, rest Sunday)
- Day 1 Workout 1 Chest, Back, Thighs, Calves
- Day 2 Workout 2 Shoulders, Lower Back, Upper Arms, Forearms
- Day 3 Repeat Workout 1
- Day 4 Repeat Workout 2
- Day 5 Repeat Workout 1
- Day 6 Repeat Workout 2