1。 Four-day cycle, the first day is triceps brachii, the second day is quadriceps femoris, the third day is biceps femoris and biceps brachii, and the fourth day is biceps femoris and calves. Powerful players often use similar schemes, such as Marcus, Sambedi, Parodi Raiter, Eddie Robinson and Ferrigno.
2。 Two-day cycle, chest and back in the morning, calf in the afternoon, shoulder and arm in the morning and thigh in the afternoon. In the 1970s, similar schemes were used, such as Arnold, Columbus, Zan and Ken Waller.
3。 Circulate for three days. On the first day, practice chest, shoulders and triceps, on the second day, practice thighs, and on the third day, practice biceps brachii and calves. Ronnie used the plan with Lee Haney, Richard Gersbury and Wheeler.
4。 Three-day cycle, the first day is chest and back, the second day is thigh, and the third day is shoulder, arm and calf. It was very popular in 1980s, such as Leflund, Lila Bradat, Shawnley and Gunter.
5。 Four-day cycle, practice chest and biceps on the first day, thighs on the second day, back and calves on the third day, shoulders and triceps on the fourth day. People who have used it are Dorian and Joe Kate.
6。 Five-day cycle, chest and biceps on the first day, quadriceps femoris on the second day, back on the third day, shoulders and triceps on the fourth day, biceps femoris and calves on the fifth day. People who have used it are Cecchio Oliwa, Tom Praz and Dexta Jackson.
7。 Six-day cycle, chest on the first day, quadriceps femoris on the second day, back on the third day, shoulders on the fourth day, biceps femoris and calves on the fifth day and arms on the sixth day. People who have used it are Lee Prester and Samuel Bannott.
8。 Six-day cycle, the first day to practice biceps brachii, the second day to practice quadriceps femoris, the third day to practice back, the fourth day to practice biceps femoris and calves, the fifth day to practice triceps brachii, and the sixth day to practice quadriceps femoris. Troy Alves, dennis james and Victor Richards all used it.