3 Workout Formats To Try!

Sometimes working out can become boring because you find yourself doing the same thing over and over and your routine gets old. Below is three different ways to format your workouts to get better results. I personally like using the same format for 2-3 weeks before changing things up. These formats are ideal for anyone looking to drop body fat and keep lean muscle. If your goal is pure hypertrophy then these formats are not for you.

** Keep it mind core can be added to the end of each of these if the format does not call for it.

FORMAT 1- ULC

Guidlines

* 0-90sec rest between sets depending on your fitness level

* 3-4 sets of each tri-set

* Pick 3-4 different tri-sets which means 9 to 12 exercises

* Keep reps between 8-12, the conditioning exercises can be done for reps or time

The format would look like this-

A1) UPPER BODY

A2) LOWER BODY
A3) CONDITIONING EXERCISE

A1) UPPER BODY

A2) LOWER BODY

A3) CONDITIONING

A1) UPPER BODY

A2) LOWER BODY

A3) CONDITIONING

Some examples of conditioning exercises are jumping rope, med ball slams, rope work, burpees, lateral shuffle, Heisman hops, high knees just to name a few.

FORMAT 2-CONTRAST TRAINING

Guidelines

* 0-90sec rest between sets depending on your fitness level

* 3-4 sets of each super-set

* Pick 8 exercises

* One exercise will be done with higher reps and lighter weight, the other exercise will be lower reps and heavier weights. Low reps should be 6-8, high reps 15-20

The format would look like this-

A1) UPPER BODY- heavy, low reps

A2) LOWER BODY-light, high reps

B1) LOWER BODY-heavy, low reps

B2) UPPER BODY-light, high reps

C1) UPPER BODY- heavy, low reps

C2) LOWER BODY-light, high reps

D1) LOWER BODY-heavy, low reps

D2) UPPER BODY-light, high reps

FORMAT 3- 50/50 TRAINING

Guidelines

* 0-90sec rest between sets depending on your fitness level

* 3-4 sets of each quad set

* Pick 8 exercises

* Keep reps between 8-12, the conditioning exercises can be done for reps or time

The format would look like this

A1) UPPER BODY

A2) LOWER BODY

A3) UPPER BODY

A4) LOWER BODY

B1) CONDITIONING

B2) CORE

B3) CONDITIONING

B4) CORE