ExRx.net Weight Training Workout Templates

Full Body Workouts

Legs, Torso, Arms (4) Legs, Pull, Push (4) Alternating Push / Pull (4) Alternating Upper / Lower (2)

2 days a week 1 on, 2 off, 1 on, 3 off WXXWXXX 3 days a week non-consecutive days WXWXWXX every other day WX every 3 days WXX

2 Day Split Workouts

Push / Pull Upper / Lower Torso / Legs & Arms

4 days a week 2 on, 1 off, 2 on, 2 off ABXABXX 2 on, 1 off ABX every other day AXBX 3 days a week XAXBXAX,XBXAXBX

3 Day Split Workouts

Pull / Push / Legs Pull / Push / Thighs Chest & Back / Legs / Shoulders & Arms

3 on, 1 off ABCX 5 days a week XABCABX,XCABCAX,XBCABCX Pull/Push/... programs only 6 days a week ABCABCX Pull/Push/... programs only Not recommended year round

4 Day Split Workouts

Back & Biceps / Chest & Triceps / Thighs / Shoulders, Calves & Abs Torso Pull / Torso Push / Leg & Arm Pull / Leg & Arm Push

4 on, 1 off ABCDX 6 days a week ABCDABX,CDABCDX Second program only (ie: Pull/Push/Pull/Push) Not recommended year round

Guidelines

• Italicized exercises are optional.
• Choose optional exercises sparingly.
• Generally, choose basic exercises when possible.
• Choose an auxiliary exercise if a second exercise for the same muscle group is performed.