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Exercise routine schedule

Weekly Schedule: It’s 3 total weight training workouts per week (all of which are full body) done in an every-other-day format with 2 consecutive days off at the end.

Weight Training Frequency: Each muscle group/body part is trained to some degree once every 2nd or 3rd day, making this a high frequency split.

Best Suited For: Beginner’s with any goal, and intermediate or advanced trainees with the primary goal of increasing strength or improving performance.

Additional Details: I discuss this split in detail right here: 3 Day Full Body Split

The 2 Day Full Body Split

  1. Monday: Full Body Workout
  2. Tuesday: off
  3. Wednesday: off
  4. Thursday: Full Body Workout
  5. Friday: off
  6. Saturday: off
  7. Sunday: off

Weekly Schedule: It’s 2 total weight training workouts per week (both of which are full body) ideally done with 2-4 days off in between each workout.

Weight Training Frequency: Each muscle group/body part is trained to some degree once every 3rd to 5th day depending on your specific set up, which makes this a moderate frequency split.

Best Suited For: Anyone who can only manage to fit in 2 weight training workouts per week.

Additional Details: I discuss this split in detail right here: 2 Day Full Body Split

The 4 Day Upper/Lower Split

  1. Monday: Upper Body Workout
  2. Tuesday: Lower Body Workout
  3. Thursday: Upper Body Workout
  4. Friday: Lower Body Workout

Weekly Schedule: It’s 4 total weight training workouts per week (2 upper body and 2 lower body) done with a 2 on/1 off/2 on/2 off format.

Weight Training Frequency: Each muscle group/body part is trained to some degree once every 3rd or 4th day, making this a moderate frequency split.

Best Suited For: Most of the population, most of the time. Specifically, intermediate or advanced trainees with virtually any goal (building muscle, getting “toned, ” increasing strength, improving performance, etc.).

Additional Details: I discuss this split in detail right here: 4 Day Upper and Lower Body Split

The 3 Day Upper/Lower Split

Week 1

  1. Wednesday: Lower Body Workout
  2. Thursday: off
  3. Friday: Upper Body Workout

Week 2

  1. Monday: Lower Body Workout
  2. Wednesday: Upper Body Workout

Weekly Schedule: It’s 3 total weight training workouts per week done in an every-other-day format with 2 consecutive days off at the end. The workouts alternate between upper and lower body so that you do Upper, Lower, Upper one week, and then Lower, Upper, Lower the next.

Weight Training Frequency: Each muscle group/body part is trained to some degree once every 4th or 5th day, making this a moderate frequency split.

This is just a slightly less frequent 3 day version of the 4 day upper/lower split mentioned earlier, so it’s still best suited for the same people. The only difference is that this version is more ideal for people who can only train 3 days per week (or would just prefer to) as well as people who prefer the slightly reduced frequency.

Additional Details: I discuss this split in detail right here: 3 Day Upper and Lower Body Split

The Rotating Push/Pull/Legs Split

  1. Monday: Chest, Shoulders & Triceps
  2. Tuesday: Back & Biceps
  3. Thursday: Legs & Abs
  4. Saturday: Chest, Shoulders & Triceps
  5. Sunday: Back & Biceps
  1. Monday: off
  2. Tuesday: Legs & Abs
  3. Thursday: Chest, Shoulders & Triceps
  4. Friday: Back & Biceps
  5. Sunday: Legs & Abs
Source: www.aworkoutroutine.com


INTERESTING VIDEO
How to Plan Your Exercise Routine
How to Plan Your Exercise Routine
TRX core exercise workout routine
TRX core exercise workout routine
How to Develop an Exercise Schedule
How to Develop an Exercise Schedule

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