2009 Training Plan

Training Plan 2009

New Plan: Quality, not quantity, give the muscles a chance to grow.

4 Week cycle:

Week One: Double Week (Chest, Arms and Back will be trained twice)

Day 1: Chest, Triceps, Calves, and Abs.
3 exercises for Chest
2 exercises for Triceps
1 exercise for calves
1 exercise for Abs

Day 2: Back, Biceps, and Quads
3 exercises for Back
2 exercises for Biceps
1 exercise for Quads

Day 3: Chest, Triceps, Calves and Abs
3 exercises for Chest
2 exercises for Triceps
1 exercise for calves
1 exercise for Abs

Day 4: Back, Biceps and Glutes/Hams
3 exercises for Back
2 exercises for Biceps
1 exercise for Glutes/Hams

Day 5: Shoulders and Traps
4 exercises for Shoulders
1-2 exercises for traps


Weeks Two, Three and Four: Single Weeks (each muscle will be trained once)

Day 1: Chest, Calves and Abs
5 exercises for Chest
1 exercise for Calves
1 exercise for Abs

Day 2: Back and Quads
4-5 exercises for Back
1 exercise for Quads

Day 3: Biceps and Triceps
3 exercises for Biceps
3 exercises for Triceps

Day 4: Shoulders and Traps
4 exercises for Shoulders
2 exercises for Traps

Day 5: Glutes/Hams and Abs
1 exercise for Glutes/Hams
1 exercise for Abs