I love this style of training, we all have problems and challenges and some of us want different goals, from better abs, to a bigger chest to less lower back pain. Training for problem areas, challenges and solutions is simple, you do 3 days of whole body workouts which are essential for health and then you do 2 additional days for the challenge that is problematic.

Lets say a lady is looking to firm her butt or bottom, whats the solution, do three whole body workout and then two days including the imbalance or muscle group, or a guy who wants bigger shoulders. so lets make a template

Lady looking to firm her bottom up

Monday – General

back squats x3 sets x 15 reps
bent over row x 3 sets x 8 reps
bench press x 3 sets x 6 reps
reverse flyes x 3 sets x 12 reps
bicep pull ups x 3 sets x 3 reps
lying leg curls x 3 sets x 13 reps
hanging leg raises x 3 sets x 10 reps
back extensions x 3 sets x 20 reps
crunches x 3 sets x 20 reps

Tuesday – Butt

lateral lunges x 3 sets x 14 reps
lunges x 3 sets x 6 reps
abductor machine x 3 sets x 25 reps
box squats x 3sets x 10 reps
good mornings x 3sets x 12 reps
donkey kickbacks x 3 sets x 20 reps
hyperextensions x 3 sets x 15 reps
one leg box squats x 3 sets x 7 reps
sumo deadlifts x 3 sets x 9 reps

Wednesday – General

deadlifts x 3 sets x 7 reps
stiff legged deadlifts x 8 reps
front squat with push press x 9 reps
helicopters x 12 reps
dummbell curls x 3 sets x 6 reps
side planks x 3 sets x 60 secs hold
dumbbell skullcrushers x 3 sets x 15 reps
sprints on the treadmill x 4 sets x 20 secs
stair runs x 5 sets for 30 second rounds

Thursday – Butt

roundhouse kicks with a pause x 3 sets x 20 reps
front kicks with a push x 3 sets x 15 reps
jump squats x 3 sets x 14 reps
step ups with abductor raise x 3 sets x 10 reps
push up hold with heel elevation x 3 sets x 20 reps
mountain climbers with thigh abduction x 3 sets x 30 reps
abductor machine x 20 reps
single leg bounding side to side 3 sets x 7 reps
box squats with dumbbells x 3 sets x 10 reps

Friday – General

military press x 6 reps
prone rows x 9 reps
wide grip deadlift x 4 reps
skullcrushers x 12 reps
sprints on the treadmill x 4 rounds of 15 secs
sits ups x 3 x 15 reps
leg raises x 3 sets x 20 reps
back extension x 3 sets x 15 reps
reverse flyes x 3 sets x 12 reps

A workout for a guy building shoulders would be completely different and wouldn’t involve interval, the concept is work the body generally for health fitness and tone for 3 days and give two days of specific focus to the imbalanced or weaker body part.