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Sample Exercise Programs
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| 2 Days/Week, Low Volume |
| 3 Days/Week, Low Volume |
| 3 Days/Week, Medium Volume |
| 4 Days/Week, Medium Volume |
| 5 Days/Week, High Volume |
| 4 Days/Week, Push/Pull |
| 3 Days/Week, Muscle/Strength Mix |
| 3 Days/Week, Strength |
| 2 Days/Week, Low Volume, Recovery |
| 2-4 Days/Week No-Equipment |
| 2-4 Days/Week Dumbbells-Only |
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