Planning Your Workout Routine

Your routine is your schedule, your bible. Without the right one, you have no road map and growth is simply impossible. For example, when to go back and hit the same body part again can be the most challenging to gauge. Undershoot the mark and you overtrain. Overshoot the mark and you don’t get enough stimulation.

But if there is one rule in all of this to know which way to lean, it’s that you’d much rather wait a little too long before training a body part again rather then not waiting long enough. This is because, while everyone is in a big rush to pack on muscle mass, there is no greater sin than overtraining. Once you reach a state of overtraining, it’s tough to escape because the habituation of training so much makes it virtually impossible to have the sense to pull away and fully recover.

Meanwhile, we’re creatures of habit and we like routines, but getting stuck on one routine all the time is a limiting factor preventing us from gaining maximum muscle. A routine is a good thing as long as it’s working, but nothing will work forever.

That’s why you not only need to find a good balance and a good regimen to begin with, but you then need to be constantly monitoring yourself and your progress in order to make tweaks. It’s called trial and error, and it’s the only way you can ensure continued success.

Of course, if you’re advanced enough, you could always train instinctively. By that we mean just training whatever you feel like on any given day and not sticking to any set routine. But you’ll need at least 20 years of training under your belt and a superb knowledge and understanding of your own body to pull it off successfully.

Now, with those words of wisdom, we can delve into the myriad structures available to you in constructing your workout. Here are several that span the extremes of the good, bad, and ugly, along with a typical example of each:

 

Option A: 3 - on, 1 - off

Honestly, we hate this routine, but it became so popular back in the 1980s, we have to confess that we were stuck on it for at least a couple of years. Too much is done in one day, and the frequency with which you have to hit a body part again precludes building to any appreciable level of intensity without overtraining. For a beginner it's okay, but after that, it's moronic.

Day 1	Day 2	Day 3	Day 4
Quads	Chest	Shoulders	Rest
Hamstrings	Back	Triceps
Cavles	Traps	Biceps
Abs

 

Option B: 2 - on, 1 - off / 2 - on, 2 - off

This was really a major evolutionary step in the late 1980s as someone figured out we all needed a bit more rest. In particular, this routine allows two consecutive days of rest each week, three total. Your weakest body part should be trained coming off those two rest days, since you can give it a strong dose of intensity, a concept known as "priority training." Incidentally, if Your development is somewhat even and you don't feel you need to prioritize a specific part, start with legs, which take the most effort to properly train (as you're collectively hinged at the hip, knees and ankles in compound fashion).

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Legs	Shoulders	Rest	Back	Chest	Rest	Rest
Abs	Triceps		Traps	Biceps

 

Option C: 6 - Day Cycle

This is almost the same as the 2 - on, 1-off / 2 - on, 2 - off routine but doesn't give you weekends off. You basically get through the sixth day and repeat the cycle. This type of routine was popularized by six-time Mr Olympia champ Dorian Yates.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6
Legs	Shoulders	Rest	Back	Chest	Rest
Abs	Triceps		Traps	Biceps

 

Option D: 7 - Day Push - Pull

Dividing up your routine into pulling and pushing motions grew in popularity in the early 1990s. It represents a terrific sensibility - by training synergistic muscles together, such as chest and triceps, or back and biceps, you help quell the possibility of overtraining. Think about it this way; you can't help but use your biceps during your back routine, as the biceps engage in any pulling motion, so if you put the two parts together on one training day, biceps are attacked less frequently overall.

(Another variety of push-pull exists, where you train opposing muscles together, such as back and chest, triceps and biceps, and quads and hams- but for this example, I provide the synergistic approach).

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Quads	Chest	Back	Shoulders	Hamstrings	Rest	Rest
Calves	Triceps	Biceps	Traps	Abs

 

Option E: 10 - Day Split

Here you'll cover your whole body over a 10-day period, with ample rest built in. It's a great workout if you're truly committed to an unwavering training intensity; if you half-step a session, it won't be coming around again for a while.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Day 8	Day 9-10
Quads	Shoulders	Rest	Back	Hams	Rest	Chest	Triceps	Rest
	Abs		Traps	Calves			Biceps

 

Option F: Solid Bodybuilding Training Program

Solid Bodybuilding Program incorporates training synergistic muscles, variation, resting, training intensity and nutrition simultaneously in rhythm with the natural growth cycles of the body.

It's a phenomenal routine for those who want to focus maximum growth for each body part while spending less time each day in the gym, this routine will be the perfect fit.

To find out more Click Here!

P.S.This training program is written for one very specific audience – guys who want to add slabs of fat-free muscle. Go ahead . . . Order Now! It's Risk Free!