Weight Training Workout Templates

Full Body Workouts

  • 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 Programs

  • 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 Programs

  • 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 Programs

  • 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.

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