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weekly training formats

2x/week

  • Choose one or two workouts among programs A-E

  • If one is chosen, perform the same workout twice weekly taking two or three days between workouts.

    • Example:

      • Perform Program A on Monday and Wednesday

  • If two are chosen, perform the two different workouts once weekly taking two or three days between workouts.

    • Example:

      • Perform Program C on Tuesday and Program A on Saturday

3x/week

  • Choose one to three workouts among programs A-E

  • If one is chosen, perform the same workout three times weekly taking 1-2 days between workouts.

    • Example:

      • Perform Program A on Tuesday, Thursday, and Saturday

  • If two are chosen, perform one of the workouts twice weekly and the other once weekly taking 1-2 days between workouts. Vary the program that is repeated each week.

    • Example:

      • Week 1: Perform Program A on Monday, Program B on Thursday, and Program A again Saturday

      • Week 2: Perform Program B on Monday, Program A on Thursday, and Program B again Saturday

If three are chosen, perform each workout once weekly taking 1-2 days between workouts.

  • Example:

    • Perform Program A on Tuesday, Program B on Thursday, and Program C on Sunday

4x/week

  • Choose two or four workouts among programs A-E

  • If two are chosen, perform one of the workouts twice weekly and the other twice weekly taking 1-2 days between workouts.

    • Examples:

      • Perform Program A on Monday, Program B on Wednesday, Program A on Friday, and Program B on Sunday

      • Perform Program A on Monday, Program B on Tuesday, Program A on Friday, and Program B on Saturday

  • If four are chosen, perform each workout once weekly taking 1-2 days between workouts.

    • Examples:

      • Perform Program A on Monday, Program B on Wednesday, Program C on Friday, and Program D on Sunday

      • Perform Program A on Monday, Program B on Tuesday, Program C on Friday, and Program D on Saturday

5x/week

  • Choose three to five workouts among programs A-E

  • If three are chosen, perform one of the workouts once weekly and the other two twice weekly taking 0-1 day between workouts. Vary the program that is isolated each week.

    • Example:

      • Week 1: Perform Program A on Monday, Program B on Tuesday, Program C on Thursday, Program A again on Saturday, and Program B again on Sunday

      • Week 2: Perform Program A on Monday, Program C on Tuesday, Program B on Thursday, Program A again on Saturday, and Program C again on Sunday

  • If four are chosen, perform each workout once weekly repeating one workout another time within the week. Take 0-1 days between workouts. Vary the program that is repeated each week.

    • Example:

      • Week 1: Perform Program A on Monday, Program B on Tuesday, Program C on Thursday, Program D on Friday, and Program A again on Sunday

      • Week 2: Perform Program B on Monday, Program A on Tuesday, Program C on Thursday, Program D on Saturday, and Program B again on Sunday

If five are chosen, perform each workout once weekly taking 0-1 day between workouts.

  • Examples:

    • Perform Program A on Monday, Program B on Tuesday, Program C on Wednesday, Program D on Friday, and Program E on Saturday

    • Perform Program A on Monday, Program B on Tuesday, Program C on Thursday, Program D on Friday, and Program E on Sunday

6x/week

  • Choose two to five workouts among programs A-E

  • If two are chosen, perform both workouts three times weekly taking 0-1 day between workouts.

    • Example:

      • Perform Program A on Monday, Wednesday and Saturday, and Program B on Tuesday, Friday, and Sunday

  • If three are chosen, perform each workout twice weekly taking 0-1 day between workouts.

    • Example:

      • Perform Program A on Monday and Friday, Program B on Tuesday and Satuday, and Program C on Wednesday and Sunday

  • If five are chosen, perform each workout once weekly repeating one workout another time within the week. Take 0-1 day between workouts. Vary the program that is repeated each week.

    • Example:

      • Week 1: Perform Program A on Monday, Program B on Tuesday, Program C on Wednesday, Program D on Friday, Program E on Saturday, and Program A again on Sunday

      • Week 2: Perform Program B on Monday, Program A on Tuesday, Program C on Wednesday, Program D on Friday, Program E on Saturday, and Program B again on Sunday