This program accounts for all body parts, but it does require you to make some modifications to the way you normally train. First of all, the program is essentially based on a "push-pull" philosophy. For instance, you’ll work all the muscles that push, like chest, shoulders, and triceps, together on the same day. Conversely, you’ll work biceps and back--muscles that "pull"—together on the same day. The reason for this split is plain old American common sense. It allows more time for the "types" of muscle to recuperate between workouts. Say, for instance, you worked biceps and shoulders together, in effect you’re mixing a "push" muscle and a "pull" muscle. The next workout would probably group chest, triceps, and back, again mixing pull and push muscles. You’d be using some of the same muscles two workouts in a row! After all, a chest workout involves shoulders, too, and a back workout involves biceps, regardless of how well you "isolate" a muscle group. Hence, my push-pull split: it gives you more recovery time.

As far as legs, I’ve placed them with the "pull" or back and biceps workout, simply because that workout’s shorter. One additional note on legs, though. You’ll work them only once a week. That’s right, once a week. Now, I know some of you squataholics are feeling the icy embrace of panic right now, but trust me, you won’t atrophy during this seven-week program—you’ll grow!