I had been doing Fitness Freaks' rotation for building muscle mass and I was doing it 2 times a day because I was short on time. I had huge muscle growth in that month and actually repeated it the following month. I guess it would depend on which exercises and the weight amounts being used. I actually frequently go back at night and finish or do more. I find I can lift more and have less soreness that way.
Fitness freaks rotations
Muscle Building & Defining Rotation:
Week 1
Day 1: Heavy Chest workout/Endurance Chest workout/abs/yoga
Day 2: Heavy Back workout/Endurance Back workout/30 min. Cardio
Day 3: Heavy Shoulder workout/Endurance Shoulder workout/abs
Day 4: Heavy Triceps workout/Endurance Triceps workout/30 min. cardio/yoga
Day 5: Heavy Biceps workout/Endurance Biceps workout/45 min. Cardio
Day 6: Heavy Lower Body/Endurance Lower Body workout
Day 7: Rest or yoga
Week 2
Day 1: Heavy Chest workout/Endurance Chest workout/Heavy Back workout/Endurance Back workout/abs
Day 2: 1 hr. HIIT/yoga
Day 3: Heavy Shoulder workout/Endurance Shoulder workout/abs
Day 4: 90 min. Cardio/yoga
Day 5: Heavy Triceps workout/Endurance Triceps workout/Heavy Biceps workout/Endurance Biceps workout/abs
Day 6: Heavy Lower Body workout/Endurance Lower Body workout/yoga
Day 7: Rest
Week 3
Day 1: Heavy Chest workout/Endurance Chest workout/45 min. Cardio
Day 2: Heavy Back workout/Endurance Back workout/abs/yoga
Day 3: Heavy Shoulder workout/Endurance Shoulder workout/30 min. Cardio
Day 4: Heavy Triceps workout/Endurance Triceps workout/abs/yoga
Day 5: Heavy Biceps workout/Endurance Biceps workout/45 min. Cardio
Day 6: Heavy Lower Body workout/abs
Day 7: Rest or Stretch workout
Week 4
Day 1: Heavy Chest workout/Endurance Chest workout/Heavy Back workout/Endurance Back workout/abs/yoga
Day 2: Long HIIT workout (more than an hour)
Day 3: Heavy Shoulder workout/Endurance Shoulder workout/abs
Day 4: 1 hr. Cardio/yoga
Day 5: Heavy Triceps workout/Endurance Triceps workout/Heavy Biceps workout/Endurance Biceps workout/abs
Day 6: Heavy Lower Body workout/yoga
Day 7: Rest & Recovery
New rotation to build up good muscle mass & get good definition. One word of caution: you have to really switch gears going from doing s&h reps to endurance reps. Be careful & go light on Power Hour. Use as heavy a weight as you can doing S&H. Same goes for the rest of the weeks rotation try to increase your weights with PUB & try to go to failure by the time you get the heaviest sets. The 1st workout for each part should be heaviest.
WEEK #1:
Day 1: a.m. S&H Chest, Power Hour Chest, Coremax #1; p.m. yoga of choice.
Day 2: S&H Back only (do supermans, prone planks & supine planks after PH), PH Back only, Cardio & Weights step only premix.
Day 3: S&H Shoulders, PH Shoulders, KPC abs
Day 4: a.m. S&H Tri's, PH Tri's, 10-10-10 cardio only; p.m. Yoga of choice.
Day 5: S&H Bi's , PH Bi's , Step Blast premix #13
Day 6: S&H Legs, PH Legs
Day 7: REST or Stretch Max #1
WEEK #2:
Day 1: PUB Chest & Back, Muscle Max Chest & Back, SJP abs.
Day 2: IMAX 2, 1 hour yoga of choice (split these up, do either or in a.m. and p.m.)
Day 3: PUB Shoulders, MM Shoulders, Coremax #3 (easy day, in prep for tomorrow workout.)
Day 4: SB/SJ&P Premix: Step & Hi/Lo (90 min.); yoga in p.m.
Day 5: PUB Tri's & Bi’s, MM Tri's & Bi’s, All Step + PH Abs
Day 6: PLB Legs standing only, MM Legs only premix, PLB Floorwork; p.m. yoga of choice
Day 7: REST!
WEEK #3:
Day 1: Gym Style Chest, MIS Chest; Rhythmic step section #1, #2, #3 (no step challenge).
Day 2: GS Back, MIS Back, ME abs; yoga in p.m.
Day 3: GS Shoulders, MIS Shoulders, CTX Kickbox cardio only.
Day 4: GS Tri's, MIS Tri's, Coremax #2;pm yoga
day 5: GS Bi's, MIS Bi's, Low Max 1-4.
Day 6: GS Legs, C&W abs & CTX Kickbox abs
Day 7: REST or Stretch Max #3
WEEK #4:
Day 1: PS Chest & Back, Body Max Chest & Back, PS BBA abs; p.m. yoga of choice
Day 2: Hardcore Extreme High/Low Intervals (73 min.)
Day 3: PS Shoulders, BM Shoulders, MM abs
Day 4: Kick Max; p.m. yoga of choice
Day 5: PS Tri's & Bi’s, /BM Tri's & Bi's, PUB abs
Day 6: PS Legs & Abs; p.m. yoga of choice
Day 7: REST & Recovery!
