d. Chin or pulldown
e. Overhead press
f. -fly
Thursday
a. Squat or squat equivalent
b. Dip
c. Chin or pulldown
d. Overhead press
e. Calf raise
f. Ab work
e exceptions to the twice-a-week frequency general rule are the stiff-legged
deadlift and accessory exercises, which are only worked once a week each, to keep
the routines short.Test schedule
. Twice-a-week full-body program, different exercises each time
Monday
a. Squat or squat equivalent
b. Stiff-legged deadlift from just below the knees
c. Dip
d. Chin or pulldown
e. Overhead press
f. -fly
Thursday
a. Leg press
b. Back extension
c. Bench press
d. One-arm dumbbell row
e. Dumbbell press
f. Calf raise
g. Ab work
A variation of the deadlift is performed only once a week here. Accessory work is
only worked once a week for each involved area.. e variety of schedules may yield consistent gains from program to pro-
gram, be it from mental variety that keeps you “fresh” and motivated, or from
the change in the actual training stimulation that keeps your gains coming.