Basic 2 Day 1 Off Workout Routine

Please note I am not a professional body builder. I don’t know how effective my routine is but it’s just what I do and it seems to be working.

– Cody

Routine Type
2 days on 1 day off - Targets large muscle structures on day one and smaller muscle structures on day two.
Duration
Ongoing
Level
Intermediate
Purpose
Build strength and muscle mass
Target
Beginners to advanced

Workout Schedule:

Monday
Workout A - Full Body Workout
Tuesday
Workout B - Upper Body Workout
Wednesday 
Rest
Thursday
Workout A - Full Body Workout
Friday
Workout B - Upper Body Workout
Saturday
Rest (cardio optional)
Sunday
Repeat Cycle

The Workout

Workout A - Full Body Workout

Muscle Group
Exercise
Sets / Reps
Full Body
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 7 - 12 reps

Workout B - Upper Body Workout

Muscle Group
Exercise
Sets / Reps
Upper Body
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
3 x exhaustion
3 x 10 - 12

Nutrition– Eat as much as possible at any given chance..try to get good fruits and veggies..

Supplements-

Ultimate nutrition- Muscle juice

GNC Pro Performance- CELL-VOL L-Glutamine powder

GNC- Mens Multivitamin and mineral

Nestle- Breakfast anytime

This is my schedule. Like I said, I’m no professional. I’m a 19 year old and have only been lifting weights for 3 years.

– Submitted by Cody

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.