Beginning |
Intermediate |
Advanced |
Whole Body
Primarily Machines
2–3 Times Per Week (48 Hours Between Workouts)
1–2 Sets, 12–15 Reps (65% 1RM)
30–60 Seconds Between Sets
8–12 Basic Exercises
Isolated Exercises
15–30 Minutes Per Workout |
4 Day Split Routine
Machines, Free Weights & Body Weight
4–8 Workouts Per Week
3–6 Sets, 10 Reps (85% 1RM)
30–60 Seconds Between Sets
12–16 Intermediate & Advanced Exercises
Mixed Isolated & Compound Exercises
60–90 Minutes Per Workout |
6 Day Split Routine
Primarily Free Weights
6–12 Workouts Per Week
4–8 Sets, 10 Reps (85% 1RM)
30–60 Seconds Between Sets
12–16 Intermediate & Advanced (Closed Chained) Exercises
Mixed Isolated & Compound Exercises
60–90 Minutes Per Workout |