Assignment

How many days will you workout per week? Choose between 2-7.

What days will you workout? What days will you rest?

Note: Programing for 2 days is harder than programming for 4 days. You have half the amount of time to get in all the exercises needed to target all muscle groups.

Sample schedules included in Step 2.

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)

1. Day 1 Chest, Back, Abs
2. Day 2 Shoulders, Upper Arms, Forearms, Abs
3. Day 3 Thighs, Calves, Lower Back
4. Day 4 Repeat Day 1
5. Day 5 Repeat Day 2
6. Day 6 Repeat Day 3

6x/week Intermediate (2 workouts repeated every other day, rest Sunday)

1. Day 1 Workout 1 Chest, Back, Thighs, Calves
2. Day 2 Workout 2 Shoulders, Lower Back, Upper Arms, Forearms
3. Day 3 Repeat Workout 1
4. Day 4 Repeat Workout 2
5. Day 5 Repeat Workout 1
6. Day 6 Repeat Workout 2

Choose the exercises for each workout.

• Use the Big 6. At least 2. (Deadlift, Back Squat, Front Squat, Pullups, OH Press, Bench Press)
• Include Legs, Pull, Press, Core
• Big to Small Exercises
• Balance the week out so you're hitting all the muscle groups. I recommend a 2:1 ratio of Pull:Press exercises (that means twice as many pulling exercises).
• Tip: Make it fun by using the last half or end of your workout for the exercises you want to do or enjoy most (or dislike least).

See Exercise Library Videos/Quick Reference for ideas or one of the following books. These books are great visual guides for what exercises to do in the gym.

Men's Exercises

Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular You!

Women's Exercises

The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier YOU!

Note: Guess what, men and women should mostly do the same exercises. Each book just speaks to a different audience, but they're basically the same book.

How many sets and reps for each exercise?

Simply put, do 3 sets of 8-12 reps (written as 3x8). If you want to get more specific:

• For Power and Strength: 4-5 sets, 1-6 reps
• For Hypertrophy: (Muscle Gain) 3-4 sets, 8-12 reps
• For Muscular Endurance: 3 sets, 15+ reps