Workout routines schedules

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Workout routines schedules usually fall into the way the workout is split up by dividing the body. For example, most beginner workout schedules are based around doing the whole body on three non-consectutive days per week. A typical intermediate workout routine schedule is the upper/lower body workout done 4 days a week. The first workout routine is for the upper body and the second is the lower body done usually the very next day. Advanced workouts for professionals that have a higher recovery ability will break thier bodies down and do one bodypart a day over the course of a week. On a larger scale called macro cycles, routine schedules can evolve over months. For example month one being for adaptation, month two's schedule for power and size and month three's workout schedules being for hypertrophy or muscular size.

This is exactly how I designed the FTF workout routine in my book. The first month is used to either recover from some serious training or simply to get your feet wet on a new workout schedule if you havent for a while or never have been on a workout schedule . Sets and reps are kept on the lighter side to ensure a smooth and injury free progression into the more productive stuff later on in the workout schedule. Usually 2-3 sets of 12-15 reps is a nice starting point.

If youre workout routine schedule has you on a 3 month rotation of 3 differant workouts like FTF does, than the next phase of the routine will have you doing some heavier strength work. This is needed even for the women and those that want to just tone up. If you dont get stronger, you dont challenge your muscles and they dont adapt and change shape. If you are happy with the amount of muscle you have then you just spend a shorter amount of time on this phase of the workout schedule. Two weeks being the minimum.

Those that want to get thier muscles as big as possible will love the third phase of the workout schedule. This is the hypertrophy phase. Muscle tissue gets torn down, built up and tons of calories are burned. This is bodybuilder heaven. While some strength and size gains will be made on this part of the schedule, most of the changes come from the ability of the muscle to retain and hold more glycogen and energy reserves inside the muscle. Its more of a PUMPED size change than the rock hard granite size changes caused by lower rep training.

Take a look at the workout menu on the right and see which workout routine schedule will work best for you.

Author Credit: Ray Burton

Creator of the FTF PROGRAM