Not any one training schedule works for all lifters. That’s a FACT.

Some guys have super busy schedules and have limited time to devote to working out while others can easily adjust their schedule to meet their training needs.

Below you will see 13 different training frequency options.  Look them over carefully, study them for a moment and then decide for yourself which one makes sense in your life.

Options 1-10 are based on body part split routines (more bodybuilding) and options 11-13 are based on total body workouts (more powerlifting/powerbuilding). In order for these options to make sense in your life, you must first decide what type of training routine meets your needs.

bodybuilder in gym

How to Choose the ‘Right’ Training Option

Choose a training frequency option (for example 2-On/1-Off, 1-On/1-Off repeat frequency) which best accommodates:

  • Your current daily lifestyle,
  • Recovery ability tolerances (localized muscle and central nervous system),
  • Major and minor muscle grouping preferences (body part splits), and
  • Number of training sessions dedicated to select muscle groups.

If you may want to focus extra time and attention on a particular lift like the bench press or squat in order to make faster progress with that lift, you will want to immediately focus on options 11-13.


Options 11-13 are broken up into 3’s – Workout A, Workout B and Workout C.  To make this simpler, you will see WOA, WOB & WOC in the charts.  Remember, it is up to you to decide what specific exercises you want in each workout. This is simply a template to help you stay on track with your training and is based on a schedule that works best for you.

Lastly, for options that don’t show all 7 days of the week (options 1, 2 & 4), it is assumed that you then REPEAT the cycle.  So, for example, Option 1 has Day 1-4 listed, on Day 5 you would then repeat the cycle with the Day 1 workout.

 So let’s dive right in…

  13-Dynamic Training Frequency Options

dynamic training part 1

deadlift-training options-article

dynamic training part 2

dynamic training part 3

OPTIONS 11-12-13: Abbreviations: WOA, WOB, WOC symbolizes muscle group(s): WORKOUTS A, B, and C

Click Here for the 7 FASTEST WAYS
to Increase Your Bench Press