Routines

intermediate and advanced push pull legs split routine

4-5 Day Intermediate and Advanced Push/Pull/Legs Split Routine

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___TVE_SHORTCODE_RAW____TVE_SHORTCODE_RAW___  FREE Workout Template:  Download the FREE workout log spreadsheet I made specifically for this routine. This rotating 4-5 day intermediate and advanced push/pull/legs split routine will build muscle and strength efficiently for experienced lifters. The workout sessions are divided by the type of motion used to perform exercises, into three categories:Push workouts consist of upper body push … Read more

beginner push pull legs split routine

3 Day Beginner Push/Pull/Legs Split Routine

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___TVE_SHORTCODE_RAW____TVE_SHORTCODE_RAW___  FREE Workout Template: Download a FREE copy of the spreadsheet I made for tracking this push/pull/legs routine This 3 day beginner push/pull/legs split routine is a simple and convenient training method, which is best for novice “hardgainers” who have trouble recovering from more frequent training splits. This split is perfect for any lifter who is simply … Read more

intermediate and advanced upper body lower body split routine

4 Day Intermediate and Advanced Upper Body/Lower Body Split Routine

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___TVE_SHORTCODE_RAW____TVE_SHORTCODE_RAW___  FREE Workout Template:  Download the FREE workout log spreadsheet I made specifically for this upper/lower split routine. This 4 day intermediate and advanced upper body/lower body split routine is designed to build muscle and strength efficiently, for experienced weight lifters. Upper body/lower body split routines are characterized by alternating upper body training sessions and lower body training … Read more

3 Day Beginner Upper Body/Lower Body Split Routine

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___TVE_SHORTCODE_RAW____TVE_SHORTCODE_RAW___  FREE Workout Template:  Download the FREE workout spreadsheet I made for this beginner upper/lower split! This 3 day beginner upper body/lower body split routine is designed for provide the novice lifter with a good variety of exercise choices and extra recovery time to ensure proper recovery. It will develop a solid foundation of strength and … Read more

3 Day Intermediate and Advanced 5×5 Full Body Workout Routine

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___TVE_SHORTCODE_RAW____TVE_SHORTCODE_RAW___  FREE Workout Template:  Download the FREE intermediate and advanced 5×5 workout log spreadsheet I created for this routine On this page, I’ll present a 3 day, 5×5 full body workout routine for intermediate and advanced weight lifters. Full body training is generally most effective for beginners (see my full body workout routine for beginners). For … Read more

3 Day Full Body Workout Routine for Beginners

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___TVE_SHORTCODE_RAW____TVE_SHORTCODE_RAW___  FREE Workout Template:  Download the FREE beginner full body workout log spreadsheet I made for this routine This full body workout routine for beginners involves training the entire body during each workout session, 3 days per week. Full body training is the safest and most effective type of weight lifting routine for beginners. Here’s why:High … Read more

3 day dumbbell split routine weight lifting q and a

3 Day Dumbbell Split Routine – Weight Lifting Q&A

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___TVE_SHORTCODE_RAW____TVE_SHORTCODE_RAW___Question: I want to workout with my adjustable dumbbells 3 times a week; on a Monday, Wednesday and Friday schedule. Can you show me a 3 day dumbbell split routine that includes a forearms/abs/calves day for one of the workouts. Thank you! – Josian Answer: Hi Josian. Thanks for the request. First off, is there any reason that … Read more

Max OT Workout Program: A Guide to Maximum Overload Training

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___TVE_SHORTCODE_RAW____TVE_SHORTCODE_RAW___This Max OT program guide explains everything you need to know about “Maximum Overload Training.”  FREE Max-OT Template:  Get my FREE Max-OT Spreadsheet download – It’s indispensable for tracking progress Although I have provided a download of the workout (above), be sure to read the rest of this page. It contains all the information you … Read more

foam roller exercises

Foam Roller Exercises, Routine & Tips

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Foam roller exercises are an excellent self myofascial release technique. Foam rolling improves your mobility, posture and performance in the gym. Plus you feel great afterwords! In order to perform the foam roller exercises and routine in the videos below, you obviously need a foam roller… …You can purchase a high quality foam roller at … Read more

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