Glossary

The words a program assumes you know, each in one plain sentence and one drawing.

Planning a week

How much, how often, and on which days.

Upper lower split An upper lower split divides training into two kinds of day: upper-body days and lower-body days, taking turns through the week.

Lifts and their short names

What the letters in a program stand for.

Unilateral exercise A unilateral exercise works one arm or one leg at a time, such as a lunge or a one-arm row.

Its opposite is bilateral: both sides at once, as in a squat. The ACSM's 2009 position stand lists both bilateral and unilateral exercises as part of a strength program.