Workout Templates

• Choose a program using Weight Training Workout Template.
  • Beginner, resuming from layoff, or little time to exercise
    • Choose a Full Body Workout or a 2 Day Split Workout
  • Intermediate or off-season advanced
    • Choose a 2 Day Split Workout or a 3 Day Split Workout
  • Advanced Weight Training or Competitive Bodybuilding
    • Choose a 3 Day Split Workout or a 4 Day Split Workout
  • Athlete
    • Off season and general conditioning
      • Choose one of above templates.
    • Sports Conditioning
      • See Sports Conditioning periodized programs below
• Program Selection
  • Choose one template from the options listed.
  • Consider changing this program occasionally for variety in a month or two.
  • You may find a favorite and change only occasionally thereafter.
  • Certain programs may allow you to concentrate on particular muscle groups more than other programs.

Exercises

• Click on muscle group within workout templates above
• Regular muscle: pick one exercise for this muscle
  • In general, pick a basic exercise
• Italic muscle exercise is optional
  • The optional exercises may be for a miscellaneous muscle group or may be a second exercise for a muscle group previously exercised directly or indirectly in the same program
    • If it is a second exercise, choose an auxiliary exercise
    • If it is a for a miscellaneous muscle group, choose a basic exercise if available
  • Pick optional exercise only if muscle is under par in comparison to the development, strength, or endurance of other muscle groups.
    • See low volume training
    • In the case of a miscellaneous muscle group, the optional muscle group in question may be already exercised indirectly from another exercise elsewhere in the program.
      • See muscle analysis under each exercise
• Choose just one exercise for lower back to avoid over-use injury
  • See lower back for selecting complementary exercises
• If desired: add any miscellaneous body parts that are not listed
  • Example: neck, forearms, etc.
  • Choose sparingly. See low volume training
• Choose workout log option
  • Find resistances for each exercise and record progress
  • See Identifying Workout Weight and Implementing Progressions

Sports Conditioning

• Begin with a general conditioning program by following above steps.
  • Later implement a periodization program
• After a period of general conditioning
  • Utilize sports appropriate Olympic-style weightlifts and Plyometrics with proper coaching
• See sample programs

• Athletic Block Periodization Program
• Olympic-style weightlifting
• Powerlifting Programs