Workout Templates
- Choose a program using Weight Training Workout Template.
- Beginner, resuming from layoff, or prefer to weight train only 2-3 days per week
- 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
- See Sports Conditioning template or programs below
- Beginner, resuming from layoff, or prefer to weight train only 2-3 days per week
- Program Selection
- Choose one template from the options listed.
- Consider changing this template occasionally for variety in a month or two.
- You may find a favorite and change only occasionally thereafter.
- Certain templates may allow you to concentrate on particular muscle groups more than other programs.
- Whatever template you choose, change exercises monthly
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
- 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
- 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.
- See Basic Weight Training Template for Sports Conditioning
- 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
