Strength, hypertrophy, endurance, fitness/general toning, combination of strength and endurance, sport-specific, rehabilitation.
STEP 2: DETERMINE NUMBER OF DAYS PER WEEK TO WORK OUT
Three days per week is most common (e.g., Monday/Wednesday/Friday). Next most popular is a four-day per week split routine, Monday/Thursday and Tuesday/Friday. Whichever number of days you choose, exercise muscle groups in the following order:
M/W/F----M/TH----T/F
1. Exercise larger muscle groups first
2. Alternate push with pull exercises
3. Alternate upper body with lower body exercises
STEP 3: SELECT EXERCISES
One to two per body area. Average routine is made up of approximately 12 exercises. Select at least one area for each of the following body areas:
1. Abdomen
2. Legs (upper and calves)
3. Chest
4. Back (upper and lower)
5. Shoulders
6. Arms (biceps and triceps)
STEP 4: SELECT THE PROPER NUMBER OF SETS, REPETITIONS, AND LEVEL OF INTENSITY BASED UPON THE SPECIFIC GOAL
| GOAL | NUMBER OF SETS | REPETITION RANGE | % IRM | |
| Hypertrophy | 3-6 | 8-12 | 70-80 | 30-90 seconds |
| Strength | 3-5+ | 1-7 | 70-100 | 2 minutes |
| Muscular endurance | 2-3 | 8-15 | <70 | 20-30 seconds |
| Combination strength and endurance | 3-6 | 6-12 | 70-80 | 1-2 minutes |
| Fitness (general Muscle toning) | 2-3 | 12-20 | <70 | 20-30 seconds |
STEP 5: FOLLOW THESE GENERAL RULES
1. Keep accurate records of each workout.
2. Change routine approximately every four weeks.
3. Modify routines as needed to meet individual needs; no two individuals
React the same to a given routine.
4. There is no secret routine! The secret to success is hard work!