This is a 2 day push-pull setup based on equipment I found, and seem to typically find in a medium size corporate setup where barbell and dumbbell free-weights remain unavailable. *4 days a week - 2 on, 1 off, 2 on, 2 off - ABXABXX *2 on, 1 off -ABX *every other day - AXBX *3 days a week - XAXBXAX,XBXAXBX I created with help from EXRX.net and used this for several months in conjunction with jogging 3 days a week to experience significant muscle gain and fat loss. Before you rate or dismiss for lack of free weights please remember this routine was created specifically to the needs of a small corporate gym setup.