Summer is always a busy time for most of us — school is out, kids are home, vacations are scheduled and parties are planned.

As it should be! It’s always fun to take advantage of the warmer months.

With that in mind, this month’s workout plan is a ‘rolling split’.

What does that mean?

Instead of doing certain workouts on certain days of the week, we are going to do 4 days on, 3 days off; 5 days on, 2 days off; or 6 days on, and 1 day off.

The workouts keep repeating and the number of days you train depends on the number of off days you choose. So, if you are really busy one week, you may need 3 days off. If you’re not so busy, maybe you only rest one day.

The most important thing is, we are hitting each muscle group at least once each week.

I hope you enjoy this flexibility!

 

July Training Schedule

Use the calendar below as a guide but feel free to make adjustments to fit your schedule.

Looking for specific workout videos? Check out the website filtering function to find exactly what you are looking for to help you reach those goals!

 

4 Workouts Per Week

Day 1 – Monday Shoulders/Abs
Day 2 – Tuesday Back/Biceps
Day 3 – Wednesday Legs/Calves
Day 4 – Thursday Chest/Triceps/Abs
Day 5 – Friday Off
Day 6 – Saturday Off
Day 7 – Sunday Off

5 Workouts Per Week

Day 1 – Monday Shoulders/Abs
Day 2 – Tuesday Back/Biceps
Day 3 – Wednesday Legs/Calves
Day 4 – Thursday Chest/Triceps/Abs
Day 5 – Friday Off
Day 6 – Saturday Off
Day 7 – Sunday Repeat

6 Workouts Per Week

Day 1 – Monday Shoulders/Abs
Day 2 – Tuesday Back/Biceps
Day 3 – Wednesday Legs/Calves
Day 4 – Thursday Chest/Triceps/Abs
Day 5 – Friday Off
Day 6 – Saturday Repeat Day 1
Day 7 – Sunday Repeat Day 2

THE WORKOUTS