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Below, we’ve put together a very simple, easy-to-follow routine where you’ll do 3-4 sets of 10-20 reps, depending on the exercise. To make the most of the program, follow a three-on, one off, two-on, one off schedule. It may seem a little confusing, but here’s what it means: Out of a seven-day week, you’ll get two days off and work most bodyparts twice. The two or three muscle groups you miss will be picked up again the following week. Take a look:
| Day |
Bodypart |
| 1 |
Back, tris, abs, cardio |
| 2 |
Legs, delts, cardio |
| 3 |
Chest, bis, abs |
| 4 |
Rest |
| 5 |
Back, tris, abs, cardio |
| 6 |
Legs, delts, cardio |
| 7 |
Rest |
The next day you’ll pick up where you left off, which in this case, will be chest, bis and abs, and continue the cycle.
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Home Workout
Program
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