Max-OT 3 Days On – 1 Day Rotating Routine

This routine follows a little different pattern. It’s a routine that changes each week on a rotating basis. You use the same Max-OT training routine as outlined in the Monday – Wednesday – Friday schedule, except you train three days in a row and take an off day.

Start the routine over again the day after your off day. You take the weekends off to rest. No matter what days the routine falls on you always take a day off after the Leg, Calves and Abs day. Even if that routine falls on a Monday you still take Tuesday off even after not training on Saturday and Sunday.

It works like this:

Week 1

  • Monday: Back, Biceps, and Forearms
  • Tuesday: Chest, Shoulders, and Triceps
  • Wednesday: Legs, Calves, and Abs
  • Thursday: Off Day
  • Friday: Back, Biceps, and Forearms
  • Saturday and Sunday: Off Days

Week 2

  • Monday: Chest, Shoulders, and Triceps
  • Tuesday: Legs, Calves, and Abs
  • Wednesday: Off Day
  • Thursday: Back, Biceps, and Forearms
  • Friday: Chest, Shoulders, and Triceps
  • Saturday and Sunday: Off Days

Week 3

  • Monday: Legs, Calves, and Abs
  • Tuesday: Off Day
  • Wednesday: Back, Biceps, and Forearms
  • Thursday: Chest, Shoulders, and Triceps
  • Friday: Legs, Calves, and Abs
  • Saturday and Sunday: Off Days
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