Program Examples

This website goal is not to provide you programs. You have to build your own program by yourself or with the help of a professional. Indeed, everyone is different and it can be extremely difficult to propose a "generic" program which would be very efficient for everybody.

Here, we will propose some program examples for specific individuals by making the folowing assumptions:

long-limbed (so no classic bench press proposed)
lower body already strong (so no squats proposed)
average height & slightly overweight
general body performance (force/endurance): beginner to advanced (program I to program VI)

Note that for all the following programs, the warmup can be done only once: just before the first training, except when there are running or HIIT within the program. In this case, you have to do another specific warmup before running / HIIT available here.

Program I

No equipment required.

Day 1: pushups + sit-ups
Day 2: Rest
Day 3: pushups + sit-ups
Day 4: Rest
Day 5: pushups + sit-ups
Day 6: Rest
Day 7: Rest

Program II

Equipment required : pullups/dips bar.

Day 1: dips + abs
Day 2: running
Day 3: dips + abs
Day 4: running
Day 5: dips + abs
Day 6: Rest
Day 7: Rest

Program III

Equipment required : pullups/dips bar.

Day 1: dips + abs
Day 2: running + pullups + abs
Day 3: dips + abs
Day 4: running + pullups + abs
Day 5: dips + abs
Day 6: pullups + abs
Day 7: Rest

Program IV

Equipment required : pullups/dips bar.

Day 1: dips + abs
Day 2: HIIT + pullups + abs
Day 3: dips + abs
Day 4: running + pullups + abs
Day 5: dips + abs
Day 6: HIIT + pullups + abs
Day 7: Rest

Program V

Equipments required : pullups/dips bar + weights.

Day 1: HIIT + dips + abs
Day 2: pullups + biceps curl + abs
Day 3: running + dips + abs
Day 4: pullups + biceps curl + abs
Day 5: HIIT + dips + abs
Day 6: pullups + biceps curl + abs
Day 7: Rest

/!\ Don't do this kind of program for too long time because if you reach a very high level in biceps curl, the size of your biceps won't be proportional anymore with the size of other muscles which are trained by polyarticular exercises with body weight only and so the injury risk can be higher.

Program VI

Equipments required: pullups/dips bar + more weights.

Here, we assume that your general body performance (upper/lower) is higher than the average (in both endurance & force), so your general physical level can be seen as advanced. It does not mean that a beginner cannot do the program VI because each training has progressive internal levels. But the main issue for the beginner would be the lack of rest time. For exemple, the Program VI - Maximum Volume below is not recommended for beginners due to not having enough rest days. And even the Program VI - Minimum Volume is not the best suitable for beginners because there are too many different trainings within the same day. So even by resting for a long time between trainings, the last training of the day won't be very as efficient as the first one due to the accumulated tiredness.
The main focus of these programs is still on the full body performance but the force trainings will be privileged over the endurance trainings. Several variants of progam VI are proposed here where the main adjustment variable is the volume of training, to be done according to your time left to train and your average recovery time.

Note that in the following progams, if you have some time and if you are not too tired, the rest day can be replaced by one warmup session, to be performed as fast as you can, in order to keep a body training routine.

Program VI - Minimum Volume

Day 1: HIIT + military press + deadlift* + biceps curl + biceps reverse curl** + dips*** + overhead triceps extension + pullups*** + rear delt fly + upright row* + abs
Day 2: Rest
Day 3: Rest
Day 4: Rest
Day 5: Rest
Day 6: Rest
Day 7: Rest

*: only 3 sets instead
**: only sets 1 & 3 instead
***: only sets 1, 2 & 5 instead

/!\ If you reach very high levels (with very heavy weights), this program is not advised without an advanced warming up (using low to heavy weights). The classic warmup proposed here is more suitable for body weight exercises (or for low to medium weights exercises). So it is better to do a specific warming up using weights to minimize the risk injury. Besides, at high levels, you won't progress a lot with this kind of maintenance program (with its 6 rest days) and you can even regress.

Program VI - Low Medium Volume

Day 1: HIIT + military press + deadlift + biceps curl + biceps reverse curl + dips + rear delt fly + abs
Day 2: Rest
Day 3: Rest
Day 4: HIIT + military press + deadlift + overhead triceps extension + pullups + upright row + abs
Day 5: Rest
Day 6: Rest
Day 7: Rest

Program VI - Low Medium Volume BIS

Day 1: HIIT + military press + rear delt fly + overhead triceps extension + dips + abs
Day 2: Rest
Day 3: Rest
Day 4: running + deadlift + upright row + biceps curl + biceps reverse curl + pullups + abs
Day 5: Rest
Day 6: Rest
Day 7: Rest

Program VI - High Medium Volume

Day 1: HIIT + military press + rear delt fly + overhead triceps extension + dips + abs
Day 2: Rest
Day 3: running + deadlift + upright row + biceps curl + biceps reverse curl + pullups + abs
Day 4: Rest
Day 5: HIIT + military press + rear delt fly + overhead triceps extension + dips + abs
Day 6: Rest
Day 7: deadlift + upright row + biceps curl + biceps reverse curl + pullups + abs

Program VI - Maximum Volume

Day 1: HIIT + military press + rear delt fly + overhead triceps extension + dips + abs
Day 2: deadlift + upright row + biceps curl + biceps reverse curl + pullups + abs
Day 3: military press + rear delt fly + overhead triceps extension + dips + abs
Day 4: HIIT + deadlift + upright row + biceps curl + biceps reverse curl + pullups + abs
Day 5: military press + rear delt fly + overhead triceps extension + dips + abs
Day 6: running + deadlift + upright row + biceps curl + biceps reverse curl + pullups + abs
Day 7: Rest

Some basis to make your own program

Here are some principles to make your own program:

First, you need to understand what each training does to your body and which muscles are engaged (so check the FAQ section of each training) to pick your suitable trainings.
Some programs can be much harder and less efficient by combining different kind of training like 4 days of running & 4 days of deadlift within the same week. In extrem scenarios, if you aim olympic performances and worldwide records, it would be extremely difficult (not to say impossible) to run a Marathon in 2h at ~21 km/h and at the same time, be able to lift +500kg in deadlift. Your body won't be able to evolve quickly (or not at all) in these both fields which use different kinds of muscle fiber and where the muscle size has a significative importance at very high level. So in other words, in extrem cases, it would be like trying to move forward and backward at the same time.
Combine a lot of different trainings in your program as soon as possible in order to build a uniform body and decrease the injury risk due to an asymetrical body. All the trainings would be more difficult and your progress would be slower at first but it is the best way for long term body training.
Do not start with high volume of trainings and adapt continously the rest days according to your level rise or fall. If you feel tired or feel some pain to your muscles and that you often fail your training sessions, it means that your program is too dense & intense. Consequently, you need to decrease the training volume and also maybe the internal level of your training (after doing a new test). Do not forget that you seek performance & health ; pushing yourself too hard can be sometimes counterproductive.
The trainings order within a day matters. Start by the most difficult trainings for you before doing the easier ones in order to optimize your progress. Indeed, remember that you will accumulate tiredness after each training so you won't be as effecient as you can be between your first and your last training of the day.
Organize your program according to the engaged muscle groups. For exemple, pushups will train the front upper of your body: pecs, triceps & anterior deltoid while pullups will train the back upper of your body: latissimus dorsi, biceps, & posterior deltoid. So one day, you can do pushups and the next day, you can do pullups so that one muscle group has at least 1 full day to rest. /!\ If you train the same muscle group without enough rest, you won't progress and worse, you can regress due to potential injuries.