Beginning |
Intermediate |
Advanced |
Sample Intermediate Strength Training Program |
Sample Advanced Strength Training Program |
|
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 |
4 Day Split Routine
Machines & Free Weights
4 workouts Per Week (48 Hours Between Workouts of Specific Muscle group)
3–6 Sets, 4–8 Reps (85–90% 1RM)
3–5 Minutes
10–16 Mainly Intermediate Level Exercises
Mixed Isolated & Compound Exercises
60–90 Minutes
|
4–6 Day Split Routine Machines & Free Weights
4–6 Workouts Per Week (48 Hours Between Workout of Specific Muscle group)
3–6 Sets, 4–8 Reps (85–90% 1RM)
3–5 Minutes
10–16 Advanced (Closed Chained) Level Exercises
Mixed Isolated & Compound Exercises
60–90 Minutes |