1. [Home](https://www.workoutsmart.com/) 2. [Ask Dan](https://www.workoutsmart.com/ask-dan) 3. [Weight Training](https://www.workoutsmart.com/ask-dan/weight-training) Weight Training # This is my workout sched: SUN -\> Back (4 exercises) TUES -\> Biceps (4-6 exercises)… The question This is my workout sched: SUN -\> Back (4 exercises) TUES -\> Biceps (4-6 exercises) WED -\> Triceps \& Shoulder (4 exercies of each, 8 total). SAT -\> Chest (5 exercises) First, is this workout schedule okay? Secondly, where should I add Leg \& Ab development in this schedule, and which exercieses do you recomend? Thanks again\! Dan's answer Dan Wirth, MA, CSCS Here are two common 4 day routines that I use. Program \#1 SUN -\> Legs, Back, Biceps TUE -\> Chest, Shoulders, Triceps WED -\> Legs, Back, Biceps SAT -\> Chest, Shoulders, Triceps Program \#2 SUN -\> Legs TUE -\> Chest, Back, Shoulders, Triceps, Biceps WED -\> Legs SAT -\> Chest, Back, Shoulders, Triceps, Biceps You can do abs either on 3 of the days or on all 4 days. The reason that I prefer these two 4 day program designs is that they allow you to work each muscle group 2 times per week and they include all of the muscle groups. As far as exercises, there are too many to list here, but I like to use a large variety of exercises (both free weights and machines) because variety is very important in a training program. I might emphasize certain exercises depending on the goals of the program. I also use periodization, which involves varying the volume and intensity of the workouts throughout a training cycle. Dan designed the periodization models the Wave Engine runs. See how the Wave Engine turns his programming rules into your workouts. [How the Wave Engine works](https://www.workoutsmart.com/wave-engine) ## More in Weight Training - [In all your responses to some earlier questions, you stated the best thing is to switch programs(into cycles) I am currently in week 2 the 5 day strength/training. I will want to switch to bodybuilding program to gain some mass after 4 or five weeks. Where do I pick up in that phase(bodybuilding)week 1? or week 5? Then after that I will want to lean out. What should I do?](https://www.workoutsmart.com/ask-dan/weight-training/in-all-your-responses-to/1555) - [I recently picked the 4 day advanced power and strength program. I was to do the workout monday thru thursday. Then I changed the days to mon,wed,fri, and sat. I noticed that now my workout has changed. On tuesday of the first week I remember having bench, incline bench, and dumbell bench. When I lood at my workout now it only shows bench for that same day. Is there a reason my workout changed. The other workout seemed harder, and that's what I liked. How can I get my old workout back. please help.](https://www.workoutsmart.com/ask-dan/weight-training/i-recently-picked-the-4/1390) - [All of a sudden my reps have been reduced to 12-15. In the past, they have all been 20 or so. Is this correct? I am doing the "get lean" program, and have had good results so far. I am in week 5. Why the sudden reduction in reps, when the weight amount has stayed the same??](https://www.workoutsmart.com/ask-dan/weight-training/all-of-a-sudden-my/1777) - [I hope you are fine. This WebSite have helped me a lot. I just have one question. If dont do my workout one day...can I do it next day combine it with the workout for that day? thanks](https://www.workoutsmart.com/ask-dan/weight-training/i-hope-you-are-fine/1753) - [I am in only the third week of a program (5-day chest/leg mass bodybuilding) and the results are remarkable. My question concerns cardio exercises, and when I should be doing them so I'm not overtraining or exhausting myself. I'm used to doing a variety of cardio routines, a typical one would be 45 minutes on an elliptical trainer with most of it spent at level 3 or 4. Is it better to incorporate this training on the same days as I lift, and should it be before or after the iWorkoutSmart.com routine? Or should I be doing that sort of intense cardio workout on different days, or perhaps mornings and lifting in the evening? So far I've been doing lighter cardio workouts, level 2 or so for 20 minutes, before or after the bodybuilding routine.](https://www.workoutsmart.com/ask-dan/weight-training/i-am-in-only-the/1908) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)