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Workout Plan

The document outlines training methods for two and three days per week, including full body, upper/lower splits, and push/pull/legs. It provides detailed workout plans for three sessions, including exercises, sets, and rest periods. Each workout focuses on compound movements and accessory exercises to target various muscle groups effectively.

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ccornejo_long
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85 views4 pages

Workout Plan

The document outlines training methods for two and three days per week, including full body, upper/lower splits, and push/pull/legs. It provides detailed workout plans for three sessions, including exercises, sets, and rest periods. Each workout focuses on compound movements and accessory exercises to target various muscle groups effectively.

Uploaded by

ccornejo_long
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

2 Days Per Week:

Possible Training Methods:

1. Full Body Training Split


2. Upper/Lower Training Split
With full body training, like it sounds, you would train the entire body every session. A good
way to accomplish this is to focus on three main compound movements, and three accessory
movements. This will be covered in full in the Training Split and Sample Program section.

If you opted for an upper/lower set-up, then you’d train the upper body one session and the
lower body another session, hitting the full body over the course of the week.

3 Days Per Week:

When training three days per week, your options open up more than the two-days-per-week
version. I personally prefer full body and upper lower split routines when you have three days
available to train.

Possible Training Methods:

1. Full Body Training Split (full body training every session)


2. Upper/Lower Training Split (alternating upper/lower training every other day)
3. Push/Pull/Legs
4. Body part emphasis like my booty band workout

Monday // Workout A

Tuesday // no training

Wednesday // Workout B

Thursday // no training
Friday // Workout C

Saturday // no training

Sunday // no training

Workout A
1. Squat (or leg press) // 3M rest between sets
3×6-8
2. DB Lunge // 2M rest between sets
3×8-10/leg
3. BB Bench press // 2M rest between sets
3×6-8
4. BB Rows // 2M rest between sets
3×6-8
Superset the following with no rest between sets:
Push-ups
3×8-10
DB Rows
3×8-10/arm

7. Lying leg raises on a bench (or 4-point plank for 2 sets of 30 seconds) // 1M rest between
sets
2×8-10

Workout B
1. Deadlift (or Romanian deadlift) // 3M rest between sets
1×8*
2×8-10
2. Leg Press // 2M rest between sets
3×8-10
3. Hyperextension // 2M rest between sets
2×8-10
4. DB Overhead Press // 2M rest between sets
3×8-10

5. Pull-ups**// 2M rest between sets


3×5-8
*Work up to a heavy set of 8 reps with good form. Then use 70% of your 8-rep max for the
following sets of 2×8-10. Read the next section for a full explanation.

**If you can’t do more than 5 pull-ups, do a lat pulldown.

Workout C
1. Squat (or leg press) // 3M rest between sets
3×6-8
2. Hyperextension // 2M rest between sets
3×8-10
Superset the following with 30S rest between sets:
Incline DB Bench Press
3×8-10
BB Row (or seated cable)
3×8-10
Rest 2 minutes and then superset the following with NO rest between sets:
Push-ups
2xAMRAP
Lat Pulldown
2×8-10

7. Hanging Leg Raises (or weighted crunches) // 1M rest between sets


2×8-10

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