What is your FITNESS level?

Have you been exercising for less than 6 months?  

If so, you are a BEGINNER…

If you are a newbie to weights your focus needs to be on:

  • Feeling the movement and developing the mind-muscle connection. You must know what muscle each exercise is supposed to be working, and if you are feeling it!
  • Is the weight you are lifting heavy enough or are you just going through the motions to get 15 reps?
  • Is your lifting technique correct?
  • Are you doing the exercise with the correct range of motion in a controlled fashion to isolate the muscle?

To design your workout split at your level, start with a full-body workout 3 times a week with at least one day in between sessions. In every workout, be sure to perform one exercise for each muscle group.

Your workout plan should look like this: 

Monday Full Body

Tuesday Day Off

Wednesday Full Body

Thursday Day Off

Friday Full Body

Saturday/Sunday Day Off

Have you been exercising for six months to one year: 

If so, then you are INTERMEDIATE!

Go to the next level, work every muscle with more exercises, more sets and more repetitions. You are also ready to take up the intensity to get stronger.

Commit to a minimum of four days a week, breaking down the days to two workout splits to include different muscle group in each exercise session. 

Monday Workout A

Tuesday Workout B

Wednesday Off

Thursday Workout A

Friday Workout B

Saturday/Sunday Off

Have you been exercising for over one year?

If so, you are considered ADVANCED!

You should be strong enough to increase the number of exercises per muscle group since you have created a solid base and a more excellent knowledge of resistance training. You should be performing 4-6 different exercises for each muscle group.

Commit to a minimum of four days. In each session, perform 4-6 exercises for that one particular muscle group. It allows you to concentrate on that area of your body from a variety of angles.

It is recommended to start your week with the part of your body you want to improve the most or the one that is the hardest to finish.

Designing your workout plan can look like this:

LOWER BODY FOCUS

Monday Legs

Tuesday Shoulders

Wednesday Day Off

Thursday Back/Triceps

Friday Legs

Saturday Chest/Biceps

Sunday Day Off

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