Workout Templates
- Choose a program using the 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.
- Emphasis is generally placed on major muscle groups placed earlier in a workout.
- Choose a program that emphasizes your weaker major muscle groups.
- Whatever template you choose, change exercises monthly.
Exercises
- Click on muscle group within the 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 maybe for a miscellaneous muscle group or maybe 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 for a miscellaneous muscle group, choose a basic exercise if available.
- Pick optional exercise only if the 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 maybe for a miscellaneous muscle group or maybe a second exercise for a muscle group previously exercised directly or indirectly in the same program.
- Choose just one exercise for the 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.
Bodyweight Workout Templates
- Progressive bodyweight programs are designed with periodic variations designed to stimulate continued progress. Chose one program:
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 Sports Conditioning Program Requirement to find movement patterns appropriate for selected sports and positions.
- Determine if Olympic-style Weightlifting should eventually be included in sports conditioning programs.
- Utilize sports appropriate Olympic-style weightlifts and Plyometrics with proper coaching.
- See sample programs.
