Sample Program
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Upperbody 1 | Lowerbody 2 | off | Upperbody 2 | Upperbody 2 | off | off |
| Workout | Exercises |
| Upperbody 1 | Bench press Bentover row |
| Lowerbody 1 | Back squat Stifflegged deadlift |
| Upperbody 2 | Pull-ups Incline press |
| Lowerbody 2 | Bentlegged deadlift Front squat |
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