One Day On Two Day Off Workout Routine

Although I change routines often, this is the routine I use most often. I perform one or two warmup sets, increasing the weight each time.

My heavy set is taken to failure, where I then perform partial movements, or a static hold for several seconds.

Routine Type
1 Days On - 2 Days Off
Duration
Ongoing
Level
Beginner - Intermediate
Purpose
Building strength and power
Target
Beginners (with at least 2 months training) and all intermediates

Workout Schedule

Monday
Rest
Tuesday
Chest / Shoulders / Triceps
Wednesday 
Rest
Thursday
Back / Biceps / Forearms
Friday
Rest
Saturday
Legs
Sunday
Rest

The Workout

Tuesday - Chest / Shoulders / Triceps / Abs

Muscle Group
Exercise
Sets And Reps
Chest
1 x 4 - 8 reps
Triceps
1 x 6 - 10 reps
1 x 8 - 12 reps
Shoulders
1 x 6 - 10 reps
1 x 6 - 10 reps
Abs
3 x 8 - 10 reps
Stretches
 
5 - 10 mins

Thursday - Back / Biceps / Forearms

Muscle Group
Exercise
Sets And Reps
Back
1 x 10 - 15 reps
1 x 10 - 20 reps
1 x 6 - 10 reps
1 x 6 - 12 reps
Biceps
1 x 6 - 10 reps
Forearms
1 x 8 - 12 reps
Stretches
 
5 - 10 mins

Saturday - Legs

Muscle Group
Exercise
Sets And Reps
Quadriceps
4 x 10 - 15 reps
3 x 12 reps
Hamstrings
4 x 12 reps
Calves
4 x 20 reps
Abs
3 x 8 - 12 reps
Stretches
 
5 - 10 mins

Rest: Mondays – Wednesday – Sundays

Workout submitted by Dan

Download Training logs and Nutrition Logs here.

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.