Beginning |
Intermediate |
Advanced |
|---|---|---|
Sample Advanced Health & Fitness Program |
||
Whole Body
Primarily Machines
2–3 Workouts Per Week (48 Hours Between Workouts)
1–2 Sets, 12–15 Reps (65% 1RM)
1–2 Minutes Rest Between Sets
8–12 Basic Exercises
Isolated Exercises
15–30 Minutes |
Whole Body
Mix of Machines & Free Weights
3–4 Workouts Per Week
3 Sets, 8–12 Reps (75–80% 1RM)
1–2 Minutes Rest Between Sets
10–12 Intermediate Level Exercises
Mixed Isolated & Compound Exercises
30–45 Minutes |
Whole body
Primarily Free Weight and Body Weight Exercises 3–4 Workouts Per Week
3 Sets, 8–12 Reps (75–80% 1RM)
1–2 Minutes Rest Between Sets
10–12 Intermediate & Advanced Level Exercises Primarily Compound Exercises
45 Minutes |