Here's a list of my favorite generic rotations. What are yours?
Alternating Upper/Lower Body Rotation
Weeks 1 and 3
Day 1 - Total Body
Day 2 - Cardio
Day 3 - Lower Body
Day 4 - Cardio
Day 5 - Lower Body
Day 6 - Cardio
Day 7 - Rest
Weeks 2 and 4
Day 1 - Total Body
Day 2 - Cardio
Day 3 - Upper Body
Day 4 - Cardio
Day 5 - Upper Body
Day 6 - Cardio
Day 7 - Rest
Split Routine
Weeks 1 & 3
Day 1 - Lower Body
Day 2 - Cardio
Day 3 - Upper Body
Day 4 - Cardio
Day 5 - Lower Body
Day 6 - Cardio
Day 7 - Rest
Weeks 2 & 4
Day 1 - Upper Body
Day 2 - Cardio
Day 3 - Lower Body
Day 4 - Cardio
Day 5 - Upper Body
Day 6 - Cardio
Day 7 - Rest
Total Body General
Day 1 - Total Body (Heavy)
Day 2 - Cardio
Day 3 - Total Body (Light)
Day 4 - Cardio
Day 5 - Total Body (Moderate)
Day 6 - Cardio
Day 7 - Rest
Lower Body Blast Rotation
Day 1 - Total body plus cardio
Day 2 - Floor Work plus cardio
Day 3 - Standing Leg work plus cardio
Day 4 - Floor Work plus Upper Body
Day 5 - Standing leg work plus cardio
Day 6 - Floor Work plus cardio
Day 7 - Rest
Periodization Training
Week 1 - Three Days of Cardio plus three circuit training days
Week 2 - Three Days of cardio plus three high rep strength days
Week 3 - Three days of cardio plus three moderate weight training days
Week 4 - Three days of cardio plus three heavy weight training days.
Opposing Muscle Group Rotation
Weeks 1 and 3
Day 1 - Legs and Abs
Day 2 - Cardio
Day 3 - Chest, Shoulders, Back
Day 4 - Cardio
Day 5 - Back, Biceps, and Abs
Day 6 - Cardio
Day 7 - Rest
Weeks 2 and 4
Day 1 - Legs and Shoulders
Day 2 - Cardio
Day 3 - Chest, Back, and Abs
Day 4 - Cardio
Day 5 - Biceps, Triceps, and Abs
Day 6 - Cardio
Day 7 - Rest
Cardio Intense/One Muscle Group Per Day Rotation
Day 1 - Cardio plus Legs & abs
Day 2 - Cardio plus back
Day 3 - Cardio plus chest & abs
Day 4 - Cardio plus shoulders
Day 5 - Cardio plus biceps & abs
Day 6 - Cardio plus triceps
Day 7 - Rest
High Intensity High Interval
Day 1 - Total Body (Heavy Weights)
Day 2 - Interval Training
Day 3 - Total Body (Light Weights)
Day 4 - Interval Training
Day 5 - Total Moday (Moderate Weights)
Day 6 - Interval Training
Day 7 - Rest
Crystal
Alternating Upper/Lower Body Rotation
Weeks 1 and 3
Day 1 - Total Body
Day 2 - Cardio
Day 3 - Lower Body
Day 4 - Cardio
Day 5 - Lower Body
Day 6 - Cardio
Day 7 - Rest
Weeks 2 and 4
Day 1 - Total Body
Day 2 - Cardio
Day 3 - Upper Body
Day 4 - Cardio
Day 5 - Upper Body
Day 6 - Cardio
Day 7 - Rest
Split Routine
Weeks 1 & 3
Day 1 - Lower Body
Day 2 - Cardio
Day 3 - Upper Body
Day 4 - Cardio
Day 5 - Lower Body
Day 6 - Cardio
Day 7 - Rest
Weeks 2 & 4
Day 1 - Upper Body
Day 2 - Cardio
Day 3 - Lower Body
Day 4 - Cardio
Day 5 - Upper Body
Day 6 - Cardio
Day 7 - Rest
Total Body General
Day 1 - Total Body (Heavy)
Day 2 - Cardio
Day 3 - Total Body (Light)
Day 4 - Cardio
Day 5 - Total Body (Moderate)
Day 6 - Cardio
Day 7 - Rest
Lower Body Blast Rotation
Day 1 - Total body plus cardio
Day 2 - Floor Work plus cardio
Day 3 - Standing Leg work plus cardio
Day 4 - Floor Work plus Upper Body
Day 5 - Standing leg work plus cardio
Day 6 - Floor Work plus cardio
Day 7 - Rest
Periodization Training
Week 1 - Three Days of Cardio plus three circuit training days
Week 2 - Three Days of cardio plus three high rep strength days
Week 3 - Three days of cardio plus three moderate weight training days
Week 4 - Three days of cardio plus three heavy weight training days.
Opposing Muscle Group Rotation
Weeks 1 and 3
Day 1 - Legs and Abs
Day 2 - Cardio
Day 3 - Chest, Shoulders, Back
Day 4 - Cardio
Day 5 - Back, Biceps, and Abs
Day 6 - Cardio
Day 7 - Rest
Weeks 2 and 4
Day 1 - Legs and Shoulders
Day 2 - Cardio
Day 3 - Chest, Back, and Abs
Day 4 - Cardio
Day 5 - Biceps, Triceps, and Abs
Day 6 - Cardio
Day 7 - Rest
Cardio Intense/One Muscle Group Per Day Rotation
Day 1 - Cardio plus Legs & abs
Day 2 - Cardio plus back
Day 3 - Cardio plus chest & abs
Day 4 - Cardio plus shoulders
Day 5 - Cardio plus biceps & abs
Day 6 - Cardio plus triceps
Day 7 - Rest
High Intensity High Interval
Day 1 - Total Body (Heavy Weights)
Day 2 - Interval Training
Day 3 - Total Body (Light Weights)
Day 4 - Interval Training
Day 5 - Total Moday (Moderate Weights)
Day 6 - Interval Training
Day 7 - Rest
Crystal
