2 Day On 1 Day Off Alternating Weight Training Split

Here is my normal workout routine….

*Pre-Workout*

-Start out with protein drink 10 minutes prior

-run 1/4 mile to get blood going

-stretch out legs and upper body

-WORKOUT-

Alternated Days with mile run on Non-Lifting Days

Workout Schedule

Monday
Workout A
Tuesday
Cardio
Wednesday
Workout B
Thursday
Cardio
Friday
Workout A
Saturday
Cardio
Sunday
Repeat Cycle

The Workout

Day 1 Monday - Workout A

Muscle Group
Exercise
Sets / Reps
Full Body
3 x 8 reps; 75% of max
3 x 8 reps
3 x 8 reps
3 x 6 reps; 80% of max
3 x 8 reps
3 x 8 reps
3 x 8 reps

Day 2 Tuesday

Run 1 mile - No weight training

Day 3 Wednesday - Workout B

Muscle Group
Exercise
Sets / Reps
Full Body
3 x 8 reps; 75% of max
3 x 10 reps
3 x 8 reps
3 x 8 reps
3 x 7 reps; 75% of max
3 x 10 reps

-Notes-

Creatine Supplement consummed during workout (gradually incorporate with water)

– Routine submitted by Doug W.

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.