Workouts

Hypertrophy and Endurance Training Workouts

With all routines, these are just the bare bones of the routine. There are many ways to vary these routines by using different set schemes and rep ranges, rest between sets, etc. All these routines below are aimed at improving appearance. The general set scheme is 2-4 sets of 8-12 repetitions per exercise. Please refer to the articles in the resistance training section to allow you to know how you want to organize your routine. You can always email us to help you with these decisions and explain why we recommend one method over another.

Workout A
Total body routine

Workout B
Upper/lower body split routine

Workout C
Upper/lower body split routine (abbreviated)

Workout D
Push/Pull/Legs routine

Workout E
4-way bodypart split

Workout F
Alternating bodyparts routine

Strength/Athletic/Sport-specific Workouts

Depending on what you are trying to achieve, your routine can differ greatly. There is a different way to train for powerlifting or for specific sports. I will not attempt to cover routines of this nature at this time.

Workout A

Session 1

One compound chest movement
One compound back movement
One compound leg movement
One compound or isolated shoulder movement (optional)
One biceps movement (optional)
One triceps movement (optional)
One abdominal movement (optional)
Standing Calf Raises (optional).

A list of all movements can be found here.

Notes

Perform this workout in its entirety. Do Session 1, then next time you can do the same workout or vary it as desired. For example, one time do all the movements and then the next time leave out the optional ones for a variation. You can leave out the exercise with the (optional) tag next to them because they are not vital to the routine. Some people can overtrain their smaller muscles if they work them too often directly while others will not. Whether or not you include the arm, shoulder, and abdominal work is dependent on your genetics. Try the whole routine and if you are not satisfied with the results, make some alterations such as leaving out arm work.

Workout B

Session 1

One compound chest movement
One compound back movement
One compound or isolated shoulder movement
One triceps movement
One biceps movement

Session 2

One compound leg movement
Leg Extensions
Leg Curl OR Stiff-legged (Romanian) Deadlifts
Standing Calf Raises
One abdominal movement

A list of all movements can be found here.

Notes

This routine is an upper body and lower body split routine. Once you have done both sessions, repeat the cycle again beginning with Session 1.

Workout C

Session 1

One compound chest movement
One compound back movement

Session 2

One compound leg movement
Standing Calf Raises

A list of all movements can be found here.

Notes

This routine is an upper body and lower body split routine, which is very similar to Workout B, but this one is a bit shorter and quicker for when you do not have lots of time but want to get in an effective workout. Once you have done both sessions, repeat the cycle again beginning with Session 1.

Workout D

Session 1

One compound chest movement
One isolated chest movement
One compound or isolated shoulder movement
One triceps movement

Session 2

One compound back movement
One pullover movement
One biceps movement

Session 3

One compound leg movement
Leg Extensions
Leg Curl OR Stiff-legged (Romanian) Deadlifts
Standing Calf Raises

A list of all movements can be found here.

Notes

This routine is a 3-way split routine that works the chest and the supplementary muscles on one day, then the back and its supplementary muscles, and, finally, the legs. One you have done all 3 sessions, repeat the cycle again beginning with Session 1.

Workout E

Session 1

One compound chest movement
One isolated chest movement

Session 2

One compound back movement
One pullover movement
One biceps movement

Session 3

One compound shoulder movement
One isolated shoulder movement
One triceps movement

Session 4

One compound leg movement
Leg Extensions
Leg Curl OR Stiff-legged (Romanian) Deadlifts
Standing Calf Raises

A list of all movements can be found here.

Notes

This routine is a 4-way split routine that works the chest on one day, then the back and Biceps, then shoulders and Triceps, and, finally, the legs. One you have done all 4 sessions, repeat the cycle again beginning with Session 1.

Workout F

Session 1

One compound chest movement
One compound back movement
One isolated chest movement
One pullover movement

Session 2

One compound shoulder movement
One isolated shoulder movement
One biceps movement
One triceps movement

Session 3

One compound leg movement
Leg Extensions
Leg Curl OR Stiff-legged (Romanian) Deadlifts
Standing Calf Raises

A list of all movements can be found here.

Notes

This routine is a 4-way split routine that works the chest on one day, then the back and Biceps, then shoulders and Triceps, and, finally, the legs. One you have done all 4 sessions, repeat the cycle again beginning with Session 1.