Need a weight training workout program? Choose from one of my easy to follow workout plans below. For starting out, either a 1, 2, or 3 day split workout plan is the best way to go. They are also useful as the strength and muscle gain component for sports such as Boxing, MMA, Thai Boxing, Rugby, Rugby League etc. For experienced trainers, bodybuilders, and physique competitors, 4, 5, or 6 day split workout plans are best suited. All of these plans are suitable for both men and women.