Building Your Plan
An effective workout takes 35-45 minutes, and you'll do as little as 2 per week.
Pick your weekly frequency
Pick 2 or 3 workouts per week. Only pick the number of workouts per week you are confident you can still do on your busiest most stressful weeks.
Your program has one more workout than you do per week:
2x/week 3 workout rotation (A/B/C)
3x/week 4 workout rotation (A/B/C/D)
Even if you train the same days every week, each week is a different workout. You repeat a workout every 8-10 days.
Split up the body parts
Each workout targets specific body parts, 4-6 exercises. Body part splits are faster to do. Here are the recommended splits:
3-Day Split (2 workouts/week)
A Chest / Shoulders / Biceps
B Back / Triceps
C Legs / Abs
4-Day Split (3 workouts/week)
A Chest / Shoulders / Abs
B Back / Low Back
C Arms / Calves
D Quads / Hams / Glutes