Chapter 8: Exercise Programming 174 Option 1. Sample 3-Day per Week Training Plan Sun Mon Tues Wed Thurs Fri Sat Endurance X X X Strength X X Mobility X X X Option 2. Sample 4-Day per Week Training Plan Sun Mon Tues Wed Thurs Fri Sat Endurance X X X Strength X X Mobility X X X Option 3. Sample 5-Day per Week Training Plan Sun Mon Tues Wed Thurs Fri Sat Endurance X X X Strength X X Mobility X X X Option 4. Sample 6-Day per Week Training Plan Sun Mon Tues Wed Thurs Fri Sat Endurance X X X Strength X X Mobility X X X Option 5. Sample 7-Day per week Training Plan Sun Mon Tues Wed Thurs Fri Sat Endurance X X X Strength X X Mobility X X X Intensity, Volume and Frequency As mentioned previously, intensity, volume and frequency are important exercise programming variables to consider. Intensity refers to “how hard”, volume refers to “howmuch,” and frequency refers to “how often”.
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