Exercising regularly helps to enhance and maintain our bodies physical fitness. The best way to stay motivated and continue exercising is to establish a Routine or Routines and are critical in accomplishing your workout goals. The different routines will help in losing weight or putting on more weight.
This page will help you navigate through the several routines and challenges to target a specific area, groups of areas, or the full body.
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Top Routines
Fitness Drive Full Body Workout A (3 times per week) [M/W/F]
This is a routine for a beginner, intermediate, or expert. It is a drop-set and requires 3 sets per exercise. 1st set: start with heavy weights at a lower rep (8 reps). 2nd set: use moderately heavy weights (10 reps). 3rd set: moderate weight (12 reps). (Example of weights per set: 1st set=180lbs, 2nd set=160lbs, 3rd set=140lbs)
Muscle Group | Exercise | Sets | Reps |
---|---|---|---|
Chest | Dumbbell Bench Press | 3 | 8,10,12 |
Back | Lat Pulldown | 3 | 8,10,12 |
Shoulders | Dumbbell Overhead Press | 3 | 8,10,12 |
Quads | Leg Press | 3 | 8,10,12 |
Hamstrings | Lying Leg Curl | 3 | 8,10,12 |
Triceps | Rope Pressdown | 3 | 8,10,12 |
Biceps | Barbell Curl | 3 | 8,10,12 |
Calves | Standing Calf raise | 3 | 8,10,12 |
Abs | Crunch | 3 | 15 |
Should feel and see a major difference in 1st week with an increase in strength in the 3rd week. Should see major transformation after completing 4 weeks.
Fitness Drive Full Body Workout B (4 times per week) [M/T/Th/F]
This is a routine for a beginner, intermediate, or expert. It is a drop-set and requires 3 sets per exercise. 1st set: start with heavy weights at a lower rep (8 reps). 2nd set: use moderately heavy weights (10 reps). 3rd set: moderate weight (12 reps). In this routine a full workout is done for the Upper Body on one day and a full Lower Body workout is done on another. Each workout gets 2 days to rest before it is repeated again which allows for a better build (Example of weights per set: 1st set=180lbs, 2nd set=160lbs, 3rd set=140lbs).
Monday/Thursday: Upper Body (gives 2 days to rest)
Muscle Group | Exercise | Sets | Reps |
---|---|---|---|
Chest | Bench Press | 3 | 10,12,15 |
Chest | Flat Bench Dumbbell Flye | 3 | 10,12,15 |
Back | Barbell Bent-Over Row | 3 | 10,12,15 |
Back | Lat Pulldown | 3 | 10,12,15 |
Shoulders | Dumbbell Overhead Press | 3 | 10,12,15 |
Shoulders | Dumbbell Lateral Raise | 3 | 10,12,15 |
Biceps | Barbell Curl | 3 | 10,12,15 |
Biceps | Preacher Curl Machine | 3 | 10,12,15 |
Triceps | Lying Barbell Extension | 3 | 10,12,15 |
Triceps | Rope Pressdown | 3 | 10,12,15 |
Abs | Crunch | 3 | 15-20 |
Tuesday/Friday: Lower Body (gives 2 days to rest)
Muscle Group | Exercise | Sets | Reps |
---|---|---|---|
Quads | Leg Press | 3 | 10,12,15 |
Quads | Leg Extension | 3 | 10,12,15 |
Hamstrings | Lying Leg Curl | 3 | 10,12,15 |
Hamstrings | Seated Leg Curl | 3 | 10,12,15 |
Calves | Standing Calf raise | 3 | 15-20 |
Calves | Seated Calf raise | 3 | 15-20 |
Should feel and see a major difference in 1st week with an increase in strength in the 3rd week. Should see major transformation after completing 4 weeks.
Fitness Drive Full Body Workout C (6 times per week) [M/T/W/Th/F/S]
This is a routine for a beginner, intermediate, or expert. It is a drop-set and requires 3-4 sets per exercise. 1st set: start with heavy weights at a lower rep (8 reps). 2nd set: use moderately heavy weights (10 reps). 3rd set: moderate weight (12 reps). In this routine a series of 3 workouts are done. One day is for the Chest, Shoulders, and Triceps. The next is for the Back, Biceps, and Abs. The next is for the Legs and it repeats again. In this routine each body part is trained twice a week for a 6 day workout. (Example of weights per set: 1st set=180lbs, 2nd set=160lbs, 3rd set=140lbs).
Monday/Thursday: Chest/Shoulders/Triceps
Muscle Group | Exercise | Sets | Reps |
---|---|---|---|
Chest | Incline Barbell Press | 4 | 10,10,12,15 |
Chest | Flat-Bench Dumbbell Flye | 4 | 10,10,12,15 |
Shoulders | Dumbbell Overhead Press | 4 | 10,10,12,15 |
Shoulders | Smith Machine Upright Row | 4 | 8,8,10,12 |
Triceps | Lying barbell Extension | 3 | 10,12,15 |
Triceps | Dumbbell Kickback | 3 | 10,12,15 |
Tuesday/Friday: Back/Biceps/Abs
Muscle Group | Exercise | Sets | Reps |
---|---|---|---|
Back | Barbell Upright Row | 4 | 8,8,10,12 |
Back | One-Arm Dumbbell Row | 4 | 8,8,10,12 |
Biceps | Incline Dumbbell Curl | 4 | 8,8,10,12 |
Biceps | Preacher Curl Machine | 4 | 8,8,10,12 |
Abs | Reverse Crunch | 3 | 15-20 |
Abs | Crunch | 3 | 15-20 |
Wednesday/Saturday: Legs (Quads, Hamstrings and Calves)
Muscle Group | Exercise | Sets | Reps |
---|---|---|---|
Quads | Barbell Squat | 4 | 8,8,10,12 |
Quads | Leg Press | 4 | 8,8,10,12 |
Hamstrings | Seated Leg Curl | 4 | 8,8,10,12 |
Hamstrings | Romanian Deadlift | 4 | 8,8,10,12 |
Calves | Standing Calf Raise | 3 | 25 |
Calves | Seated Calf Raise | 3 | 25 |
Should feel and see a major difference in 1st week with an increase in strength in the 3rd week. Should see major transformation after completing 4 weeks.
Fitness Drive Full Body Workout D (4 times per week) [M/T/Th/F]
This is a routine for an intermediate or expert. It is a drop-set and requires 3-4 sets per exercise. 1st set: start with heavy weights at a lower rep (8 reps). 2nd set: use moderately heavy weights (10 reps). 3rd set: moderate weight (12 reps). In this routine a series of 4 workouts are done. Monday is for the Chest, Triceps, and Calves. Tuesday is for the Legs and Abs. Thursday is for Shoulders and Calves. Friday is for Back, Biceps, and Abs. In this routine each body part is trained three times a week for a 4 day workout. (Example of weights per set: 1st set=180lbs, 2nd set=160lbs, 3rd set=140lbs).
This is called a Four-day split and is common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. The pairings a typical with advanced bodybuilders. This bump in volume will ensure that your muscles are sufficiently overloaded to promote growth.
Monday: Chest/Triceps/Calves
Muscle Group | Exercise | Sets | Reps |
---|---|---|---|
Chest | Incline Bench Press | 5 | 10 |
Chest | Dumbbell Bench Press | 5 | 8,8,10,10,12 |
Chest | Flat-Bench Dumbbell Flye | 5 | 8,8,10,10,12 |
Triceps | Rope Pressdown | 4 | 10,10,12,12 |
Triceps | Dumbbell Kickback | 3 | 10 |
Triceps | Lying Barbell Extension | 3 | 10 |
Calves | Standing Calf Raise | 3 | 25 |
Calves | Seated Calf Raise | 3 | 25 |
Tuesday: Legs/Abs
Muscle Group | Exercise | Sets | Reps |
---|---|---|---|
Quads | Barbell Squat | 5 | 10 |
Quads | Leg Press | 5 | 8,8,10,10,12 |
Quads | Leg Extension | 5 | 8,8,10,10,12 |
Hamstrings | Lying Leg Curl | 3 | 8,10,12 |
Hamstrings | Romanian Deadlift | 3 | 8,10,10 |
Hamstrings | Seated Leg Curl | 3 | 8,10,12 |
Abs | Reverse Crunch | 2 | 20 |
Abs | Crunch | 2 | 20 |
Thursday: Shoulders/Calves
Shoulders | Dumbbell Overhead Press | 4 | 12 |
---|---|---|---|
Shoulders | Smith Machine Upright Row | 3 | 8,10,12 |
Shoulders | Dumbbell Lateral Raise | 3 | 10 |
Calves | Seated Calf Raise | 10 | 10 |
Friday: Back/Biceps/Abs
Muscle Group | Exercise | Sets | Reps |
---|---|---|---|
Back | Barbell Bent-Over Row | 5 | 12 |
Back | Lat Pulldown | 5 | 8,8,10,12,12 |
Back | One-Arm Dumbbell Row | 5 | 8,8,8,10,10 |
Biceps | Barbell Curl | 4 | 10,10,12,12 |
Biceps | Incline Dumbbell Curl | 3 | 10 |
Biceps | Preacher Curl Machine | 3 | 10 |
Abs | Crunch | 3 | 20 |
Should feel and see a major difference in 1st week with an increase in strength in the 3rd week. Should see major transformation after completing 4 weeks.
Click on the different muscle groups or picture to see exercises that target those specific areas. If there is something you do not see but would like more information, please leave me a comment and I will add them. Also, please join my mailing list.
ABS – Upper Abs, Lower Abs, and Obliques

ARMS – Forearms, Biceps, and Triceps

BACK – Traps, Lats, and Lower Back

SHOULDERS – Front, Middle, and Rear Deltoids)

CHEST – Pectoral Major and Minor

LEGS – Quads, Hamstrings, and Calves

Do you have any video of that? I’d like to find out more details.
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