FREE STRENGTH PROGRAMS click here



Basic Workout Routines

Posted by David HENSLER on

Full Body Workouts

  • Legs, Torso, Arms (4)
  • Legs, Pull, Push (4)
  • Push / Pull Stagger (4)
  • Upper / Lower Stagger (2)
  • 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
  • Push / Pull
  • Upper / Lower
  • Torso / Legs & Arms
  • 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
  • Push / Legs / Pull
  • Chest & Back / Legs / Shoulders & Arms
  • 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
  • Back & Biceps / Chest & Triceps / Thighs / Shoulders, Calves & Abs
  • Torso Pull / Torso Push / Leg & Arm Pull / Leg & Arm Push
  • 4 on, 1 off
    • ABCDX
  • 6 days a week
    • ABCDABX,CDABCDX
    • Second program only (ie: Pull/Push/Pull/Push)
    • Not recommended year round

3 Day Routine

MID SECTION & AEROBIC WORK
10 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions

Always do warm-up sets first x15 reps

MONDAY

Squats (5x6)

Chins (4xMax)

Bentover Rows (4x8)


WEDNESDAY

Bench Press (5x5)

Cleans & Presses (4x6)

Extended torso work: weighted hyperextensions, Roman Chair abdominals, hanging leg raises, rope tucks

FRIDAY

Deadlifts (5x5)

Barbell Curls (4x6)

Dips (4xMax)

Grip & Forearm Work Bar Hangs (3xMax)

Wrist Curls (3x15-20)
supersetted with
Reverse Wrist Curls (3xMax)

Full Body Workout Routine

MID SECTION & AEROBIC WORK
10 minutes of interval cardio
Crunches, Leg Raises, Hyperextensions

CHEST
Dumbbell Chest Press (2x10-12)
Cable Crossovers, Pec Dec or Incline Flys (2x10-12)

BACK
Wide Grip Pulldown (2x12)
Seated Lat Row (2x10-12)

SHOULDERS
Dumbbell Shoulder Press (2x10-12)

BICEPS
Barbell Curls (2x10-12)

TRICEPS
Triceps Press Machine or bench dips (2x10-12)
Pulley Pushdown (2x12)

LEGS
Leg Press or Squats (2x15)
Semi-stiff Legged Deadlifts (2x15)
Leg Curl (2x10-12)
Calf Raises (2x20)

 ______________________________________________

Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.

0 comments

Leave a comment

Please note, comments must be approved before they are published