major thigh, glute and lower back work on day one, and all the upper-body
pushing on day two.. To see the impact of this type of rearrangement of exercises while using the
same training frequency and volume, experiment in the course of a training
cycle. Start the cycle with an interpretation that has a lot of overlap across
the two routines. Stick with it until poundage progression grinds to a halt in
all your major exercises. en rearrange the program, using the exact same
exercises, so that there is no serious overlap across the workouts. en you
should see a new lease of life and many weeks of small but regular poundage
gains across all your exercises.. To make faster progress you may need more recovery time between work-
outs. Try alternating the two workouts on a Monday-ursday-Wednes-
day-Monday basis. If your gains improve, or even stay at the same rate,
stick with the less frequent training schedule. If progress slows or regresses,
return to the twice-weekly schedule.FRAMEWORK
Three-days-a-week divided program
. is program is similar to Framework but puts all accessory exercises
into a single routine, and increases the training days to three each week.
ree intensive weight-training days each week is a risky strategy for most
trainees—because of the big chance of overtraining—but it may work if the
middle day has accessory exercises only, and if there is no serious overlap
between workouts. But to have major exercises at each of the three different
workouts is training suicide for most drug-free trainees, especially if there is
serious overlap between the workouts.. Here is an example of a three-days-a-week divided program that might be
productive because it minimizes the overlap between workouts:Monday
General warmup
a. Squat
b. Stiff-legged deadlift
c. Pulldown or prone row
Cool down