Weightlifting Routines Features Table
Showing frequency of: workouts & muscle-group work
 

Routine

Type

Days/
Week
Exercise
Frequency
Muscle-group/
Week

Reps/
workout
%
max
lifted







'Normal'
 'Normal'
 3.0
 shoulders chest abs biceps back leg calf =1.0; triceps=2.0 
50-180
2/wk; 60-216
1/wk

 
 "The weight you are using should be heavy enough so that the last rep should be near impossible."







' 2 Day A Week Routine - (for very busy people)'
'Busy
people's'
 2.0
 shoulders chest abs biceps back leg calf =1.0; triceps=2.0 
70-252
1/wk; 80-288
1/wk

 

 "The weight you are using should be heavy enough so that the last rep should be near impossible."







' 4 Day A Week Routine - (for after 6 mos)'
'Advanced'
after 6 months
only
 4.0
 Back=3.0;  shoulders legs abs forearms= 2.0 times; chest, biceps triceps= 1.0 96-210
 The first set should be a warm-up (15-20 reps), followed by a heavier warm-up. The next three sets must be intense and hard. Try and make the third set the heaviest and complete until total failure.








' 5 Day A Week Routine - (for relaxed people with recovery power)'


 Relaxed people with recovery power
 5.0
 back=2.0; 3.0; shoulders abs calves =2.0; chest, forearms legs triceps =1.0.
 84-190
 ?







10 Sets of 10 Reps Bodybuilding Workout Routine
 advanced?
6.0
endomorphs
 
4.0
meso-morphs
 
3.0
ectomorphs
endomorphs:
thighs, hamstrings, calves, chest, back, abs, shoulders biceps triceps=2.0
 
mesomorphs:
thighs, hamstrings, calves, chest, back, abs, shoulders biceps triceps=1.4
(5-day cycle) 
 
ectomorphs:
thighs, hamstrings, calves, chest, back, abs, shoulders biceps triceps=1.0
330-360
limited
rest
 ?







5 sets of 5 bodybuilding routine
 
advanced?
one step
beyond
the above
 6.0
 chest, back, shoulders, arms=2.0
150
 ?








One Major Muscle Group Per Day Advanced Workout Split
 Advanced
6.0
 
ectomorphs
5.3

 
Quads chest back shoulders hamstrings  arms=1.0; calves=2.0
 
Ectomorphs:
Quads chest back shoulders hamstrings  arms=0.90;
(3 days work
1 day off
4 day cycle)
 
140-311
?







Schwarzenegger Routine:

 Advanced
 6.0
chest, back, legs, biceps, triceps and shoulders=3.0;
calves forearms abs=6.0
chest back legs day  1129-1465;
 
biceps triceps shoulders day 476-732;
 
(this is not counting 
abs &
some
forearm
work 
?
sometimes
to
exhaustion







Novice workout level 1
 
 Novice
 3.0
 stomach, legs, chest, shoulders, biceps, triceps=3.0 95-254
 'Last rep should feel difficult but don’t go to failure. If it gets too easy increase the weights.'







Novice workout level 2

 Novice
 3.0
 stomach, legs, chest, shoulders, biceps, triceps=3.0
 280-336
 'Last rep should feel difficult but don’t go to failure. If it gets too easy increase the weights.'







Novice workout level 3

 Novice
 3.0
 stomach, legs, chest, shoulders, biceps, triceps=3.0

 488-642
 ''Last rep should feel difficult but don’t go to failure. If it gets too easy increase the weights.'







Intermediate 3-days/w Three-day Split Routine
Inter-
mediate
 3.0
 back shoulders chest quads hamstrings biceps triceps calves abs=1.0
 ?
 "Last rep should feel difficult. You can go to complete failure in one set of every exercise. If it gets too easy increase the weights."







Intermediate 3-days/w Two-day Split Routine
Inter-
mediate
3.0		 back shoulders chest quads hamstrings biceps triceps calves abs=1.5
?		 "Last rep should feel difficult. You can go to complete failure in one set of every exercise. If it gets too easy increase the weights."







Intermediate 4-days/w Two-day Split Routine
Inter-
mediate
 4.0
 back shoulders chest quads hamstrings biceps triceps calves abs=2.0
 ?
 "Last rep should feel difficult. You can go to complete failure in one set of every exercise. If it gets too easy increase the weights."







Advanced 4-day Split, 5 days Cycle
 Advanced
 5.6
 back shoulders chest quads hamstrings biceps triceps calves abs=1.4
 ?
 "At your last rep you should feel like you can’t do another one even if they paid you by the rep."







Advanced 3-day Split, 5 days Cycle
 Advanced
 4.2
 back shoulders chest quads hamstrings biceps triceps calves abs=1.4 ?
 "At your last rep you should feel like you can’t do another one even if they paid you by the rep."







Advanced 3-day Split, 4 days Cycle
 Advanced
 5.3
 back shoulders chest quads hamstrings biceps triceps calves abs=1.8
?
same
as above







The 1-6 bodybuilding Training Principle
?
 4.2
arms, legs, chest/back
=1.4
70
alternating
between 1 r maxed out, 6 r lower wts
alternate
between
max &
85% of
max







Escalating Density Training
?
 4.0
 lats/elbow-extensors, lower body/trunk, pecs/elbow flexors, lower body=1.0
?
"do 1/2 of what is possible...at the beginning...
As the time limit approaches..
you'll find yourself working at or near failure"







5X5 Training
--
?		 4.0
chest, back/shoulders, biceps/triceps, and legs=1.0;
calves =2.0
 116-180
 ?







German Volume Training
Beginner/Intermediate Program Phase 1
Beginner/
inter-
mediate
 4.2
chest/back, legs/abs, arms/shoulders
=1.4
 260-320
60% of
personal
maximum







German Volume Training
Beginner/
inter-
mediate

 4.2
chest/back, legs/abs, arms/shoulders
=1.4
 156-210
60% of
personal
maximum








Beginner/
inter-
mediate

 3.5
 quads, chest/triceps, hamstrings/shoulders, back/biceps=1.2
 100
60% of
personal
maximum







DoggCrapp Training Method
 ?
 3.0
 chest, shoulders, triceps, back, biceps, forearms, calves, hamstring, quads=1.5
 73-87
 warmup sets followed by 'to failure' sets w progressively less reps







Tarkana Sprinter's Lifting Routine
 Sprinter
 3.0
 legs back abs=3.0; shoulders=2.0; calves=2.0 170-437
50-65%
of personal
maximum







Starting Out
beginners

 
 3.0
 Chest, shoulders, biceps, triceps, legs abs=3.0
 160
"never actually reach failure"








lower
inter-
mediate
 2.0-4.0
 Chest, shoulders, biceps, triceps, legs, back=1.0-2.0; abs=2.0-4.0
130-134
"Inter-
mediates
(should) hit failure on last set for each exercise per bodypart."







3 way split

upper
inter-
mediate
 3.0
 Chest, back, arms, shoulders, legs, calves, abs=1.0 
208-212
"Inter-
mediates
(should) hit failure on last set for each exercise per bodypart."







Martin Smith Routine,
Advanced
 4.0
 Chest, shoulders, biceps, triceps, legs, back, calves abs=1.0
150-244
 "go past failure occasionally on one exercise per workout"







Ken Sprague's Weightlifting for Soccer Workout

 soccer
off-season
3.0
in-season
2.0
shoulders, back, abs/torso, Legs=2.0 in-season;=3.0 off-season
 156-164
 "65 percent of your one-rep maximum"







Basketball Weight-training Program

 basketball
 3.0
 Shoulders chest, abs, biceps, legs, calves=3.0; upper back, forearms=2.0; Triceps=1.0 268-278
 "Use as much weight as possible"







Workout for Baseball Pitcher
baseball
pitcher
 3.0
 Shoulders, back, legs, =3.0; side of torso= 2.0; abs=1.0 
164-202
 ?