These workouts are simple options to execute either two days, or four days per week. The simplest schedule would be Monday (Workout A), Tuesday (Workout B), Wednesday (Rest), Thursday (Workout A), Friday (Workout B), and then throw in a cardio workout on Friday or Saturday or just be active, no weights. These are true hypertrophy (muscle growth) workouts and you should progressively up your weight as you get all sets/reps easily.