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
    • Push/Legs/Pull programs only
  • 6 days a week
    • ABCABCX
    • Push/Legs/Pull 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

Generally, choose basic exercises when possible. Choose an auxiliary exercise if a second exercise for the same muscle group is performed.

Italicized exercises are optional. Choose optional exercises sparingly in effort to keep keep workout time to a minimum allowing for sustained energy and greater intensity throughout workout. Keep in mind that many optional exercises target muscles that will have already been worked indirectly in the mandatory exercises, with some exceptions.

Some optional exercises are traditionally performed either by men or women as indicated. Nevertheless, optional exercises for the opposite sex can still be chosen, depending upon individual goals.