Okay, I haven’t actually tried to do a program in a long time. This coming Monday I will start one. It will be a 3-day split. 1st day the focus will be chest, triceps and shoulders. 2nd day the focus will be biceps, back, and certain specific core exercises (like planks). 3rd day the focus will be legs and abs. Then the cycle repeats.
Monday through Friday I will run, while Saturday and Sunday I will swim. Furthermore, every day I must do a Tabata (a form of high intensity interval training).
All of these things have to be done daily. This program will go for 2 weeks. Where Sunday will be my day off (the second Sunday). In other words, there will be 4 cycles.