A workout plan, also known as a fitness plan or exercise program, is a structured plan of physical activities. A workout plan outlines exercises, sets, reps, and rest periods, tailored to an individual’s needs and objectives.
The importance of a workout plan lies in its ability to provide a clear path to fitness goals, ensure balanced and consistent exercise, and prevent injury. A workout plan helps track progress, maintain motivation, and optimize workouts for efficiency and effectiveness.
A good workout plan is personalized to one’s fitness level, goals, and personal preferences. It is realistic, progressive, and adaptable, allowing for recovery and minimizing the risk of overtraining.
Listed below is a step-by-step guide on how to create your own workout plan.
- Define Your Fitness Goal: Identify whether you aim for weight loss, muscle gain, endurance, or overall health improvements.
- Determine Your Workout Frequency: Decide how many days per week you can commit to exercising.
- Choose Your Training Method: Select from different styles such as strength training, cardio, HIIT, or flexibility exercises.
- Choose Your Workout Split: Decide if you’ll target full-body workouts or specific muscle groups on different days.
- Select the Right Exercises: Pick exercises appropriate for your goals, such as squats, push-ups, and burpees.
- Determine the Number of Sets: Choose how many sets of each exercise you’ll do, such as 3 sets.
- Decide on Reps per Set: Determine the number of repetitions for each set, for instance, 10-12 reps.
- Allocate Rest Between Sets: Set rest periods between sets, such as 30 to 60 seconds.
- Decide on Working Weight: Choose the appropriate weight for strength training.
- Implement Various Exercise Techniques: Include techniques like supersets, dropsets, or circuit training.
- Set the Workout Length: Decide on the duration of each workout session, such as 45 minutes.
- Schedule Rest and Recovery Days: Plan days off to allow your muscles to recover.
- Incorporate a Progressive Overload Scheme: Gradually increase weights, reps, or intensity over time.
- Plan a Timeline and Periodization Scheme: Structure your training into phases for balanced progression.
- Choose Your Workout Tracking Approach: Use a journal, app, or software to record your progress.
- Use Workout Templates: Follow pre-made plans to simplify the process and provide structure.
1. Define Your Fitness Goal
The first step in creating an effective workout plan is to define your fitness goal. A fitness goal is a specific objective you want to achieve through your exercise regimen.
Fitness goals generally fall into several categories including physical, performance, and skill-based goals.
Below are examples of physical goals.
- Lose weight or reduce body fat
- Build muscle mass
- Maintain current physique
Below are examples of performance goals.
- Increase strength
- Improve endurance
- Enhance flexibility
Below are examples of skill-based goals.
- Master a specific exercise technique
- Prepare for a marathon
- Learn how to perform a handstand, muscle-up or any other exercise
The workout plan must revolve around the chosen goal.
Different fitness goals require configuring various workout variables such as exercise selection, intensity, volume, and frequency. For example, weight loss might focus on high-intensity interval training (HIIT), while muscle building might include heavy strength training with more rest between sets.
A well-defined fitness goal should be realistic and achievable within a specific time frame.
Using a goal-setting framework like SMART goals can be beneficial.
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound.
- Specific: Clearly define what you want to achieve.
- Measurable: Include concrete numbers or indicators to track progress.
- Achievable: Set a goal that’s challenging but attainable given your current fitness level and resources.
- Relevant: Ensure the goal aligns with your overall health and fitness aspirations.
- Time-bound: Set a deadline or timeframe for achieving your goal.
An example of a SMART goal for building muscle mass is presented below.
“Increase lean muscle mass by 5 pounds in the next 24 weeks by following a progressive resistance training program, consuming a high-protein diet, and eating at a slight caloric surplus.”
This goal is specific (increase lean muscle mass), measurable (5 pounds), achievable (for most individuals), relevant (to the goal of building muscle), and time-bound (24 weeks).
2. Determine Your Workout Frequency
The second step in creating a workout plan is determining the workout frequency. Workout frequency, or training frequency, refers to the number of resistance training sessions as well as how often a specific muscle group is trained over a given period.
According to a systematic review and meta-analysis “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy” in Sports Medicine by B. Schoenfeld et al., training major muscle groups at least twice a week promotes superior muscle hypertrophy compared to training once a week.
In this guide, training frequency means the number of resistance training sessions per week.
To determine the number of days per week you should train, first, consider the amount of time you have available to train. Then, ask yourself how many days per week you can realistically dedicate to working out.
It’s essential to choose a number of training days that you can maintain consistently over a long period to see results. The number of days per week you should train varies depending on the training level.
Listed below are the years of training experience for each training level – beginner, intermediate, and advanced.
- Beginner: 0-1 years
- Intermediate: 1-3 years
- Advanced: 3+ years
Below are training frequency guidelines for different training experience levels.
- Beginner: 2-3 days per week
- Intermediate: 3-5 days per week
- Advanced: 3-6 days per week
The chosen workout frequency will dictate your workout schedule and training days.
Organizing workout days involves planning a workout calendar. Allocate specific days for workouts and rest.
Below is an example of a full-body workout routine with three sessions and rest days spread throughout the week.
- Day 1: Full-body workout
- Day 2: Rest
- Day 3: Full-body workout
- Day 4: Rest
- Day 5: Full-body workout
- Day 6: Rest
- Day 7: Rest
The workout schedule above is best for both beginner and intermediate trainees who want to train all major muscle groups three times per week.
3. Choose Your Training Method
The third step in building a workout plan is choosing the training method. A training method is a specific approach or style of exercise designed to achieve particular fitness goals.
Listed below are common training methods.
- Weightlifting: Weightlifting involves lifting weights to build muscle, strength, or endurance, using equipment such as dumbbells, barbells, and machines.
- Bodyweight Exercises: Bodyweight exercises also known as calisthenics utilize one’s body weight for resistance exercises, like push-ups, pull-ups, and squats.
- Powerlifting: Powerlifting focuses on three main lifts – squat, bench press, and deadlift. Powerlifting aims to maximize strength in these three exercises, also known as the big three lifts.
- Olympic Lifting: Olympic lifting involves two main lifts – the snatch and the clean and jerk. Olympic lifting emphasizes speed, power, and technique.
- Steady-State Cardio: Steady-state cardio consists of continuous aerobic exercises like running, cycling, or swimming, performed at a steady pace to improve cardiovascular endurance.
- High-Intensity Interval Training (HIIT): HIIT training alternates between short bursts of intense activity and rest or low-intensity periods, aiming to improve cardiovascular fitness and burn calories.
- Circuit Training: Circuit training involves performing a series of exercises back-to-back with minimal rest. Circuit training targets multiple muscle groups and combines strength and cardio training.
- CrossFit: CrossFit combines elements of weightlifting, cardio, and high-intensity functional movements. CrossFit often involves varied, high-intensity workouts.
- Plyometrics: Plyometrics involves explosive movements like jumping and bounding. Plyometrics are popular among athletes for improving power and agility.
- Pilates: Pilates focuses on core strength, stability, and flexibility through controlled movements, often using special equipment such as a reformer.
- Yoga: Yoga combines physical postures, breathing techniques, and meditation to improve flexibility, strength, and mental well-being.
Choosing the right training method depends on the available equipment, facilities, and personal preferences.
For instance, weightlifting or CrossFit might be suitable options if you have access to a gym. Bodyweight training can work well if you prefer exercising at home.
4. Choose Your Workout Split
Choosing your workout split is the next step. A workout split is a way in which you organize your workouts to target specific muscle groups or movements on different days.
Below are examples of the four most popular workout splits – full-body split, upper lower split, push pull legs (PPL) split, and body part split.
- Full-Body Split: Full-body split involves working all major muscle groups in a single workout session. Full-body split is typically performed 2-3 times a week.
- Upper Lower Split: Upper lower split separates workouts into upper body days and lower body days. Upper lower split is usually done 4 times a week.
- Push Pull Legs (PPL) Split: Push pull legs split divides workouts into three categories – push exercises (chest, shoulders, triceps), pull exercises (back, biceps), and leg exercises. Push pull legs split is often performed 6 times a week.
- Body Part Split: Body part split targets specific muscle groups each day, such as chest day, back day, or leg day. Body part split is commonly followed 5-6 days a week.
Different types of workout splits work better depending on the number of available training days and one’s training level.
Below are examples of typical workout splits depending on the training level.
- Beginners: Full-body split or upper lower split, focusing on 2-3 days per week.
- Intermediate: Upper lower split or push pull legs split, accommodating 3-4 days per week.
- Advanced: Push pull legs split or body part split, often training up to 5-6 days per week.
For instance, a beginner might follow a full-body split on Mondays, Wednesdays, and Fridays. Intermediate trainees could use an upper-lower split with upper-body workouts on Mondays and Thursdays, and lower-body workouts on Tuesdays and Fridays. Advanced trainees might structure a push/pull/legs split with workouts on Monday through Saturday and rest on Sunday.
5. Select the Right Exercises
Selecting the right exercises is the next step. An exercise is a physical activity designed to improve fitness, strength, flexibility, or endurance.
Exercises can be divided into two main types – compound and isolation also known as accessory exercises.
- Compound Exercises: Compound exercises involve multiple joints and larger muscle groups. Examples of compound exercises are squats, deadlifts, bench presses, and pull-ups.
- Isolation (Accessory) Exercises: Isolation exercises target a single joint and specific, smaller muscle groups. Examples of isolation exercises are bicep curls, tricep extensions, and leg curls.
Compound exercises are typically performed at the beginning of a workout. Isolation exercises are usually performed later in the workout.
Typically, the best exercise order for a workout is to start with compound exercises to maximize strength and energy for these demanding movements. After completing the compound exercises, move on to isolation exercises for targeted muscle work.
When selecting the right exercises for a workout plan, thinking of a muscle group first and then selecting suitable exercises can be beneficial.
Below are examples of compound exercises for each major muscle group.
- Chest: Bench Press, Incline Bench Press, Decline Bench Press, Push-Up, Chest Dip
- Back: Deadlift, Pull-Up, Bent-Over Row, T-Bar Row, Lat Pulldown
- Legs: Squat, Front Squat, Lunge, Leg Press, Romanian Deadlift
- Shoulders: Overhead Press, Push Press, Arnold Press, Upright Row, Dumbbell Shoulder Press
- Arms (Targeted Indirectly): Close-Grip Bench Press, Chin-Up, Dips, Barbell Row, Dumbbell Row
Below are examples of isolation exercises for each major muscle group.
- Chest: Chest Fly, Cable Crossovers, Pec Deck Machine, Incline Dumbbell Fly, Flat Bench Dumbbell Fly
- Back: Single-Arm Dumbbell Row, Straight-Arm Pulldown, Face Pull, Rear Delt Fly, Seated Cable Row
- Legs: Leg Extension, Hamstring Curl, Calf Raise, Hip Abduction, Hip Adduction
- Shoulders: Lateral Raise, Front Raise, Rear Delt Fly, Cable Lateral Raise, Dumbbell Shrugs
- Biceps: Bicep Curl, Hammer Curl, Concentration Curl, Preacher Curl, Cable Curl
- Triceps: Tricep Extension, Tricep Kickback, Skull Crushers, Tricep Pushdown, Overhead Tricep Extension
Exercises can also be categorized into push, pull, and leg exercises.
- Push Exercises: Push-Ups, Bench Press, Overhead Press, Incline Bench Press, Dips
- Pull Exercises: Pull-Ups, Bent-Over Rows, Deadlifts, Lat Pulldown, Single-Arm Dumbbell Row
- Leg Exercises: Squats, Lunges, Leg Press, Deadlifts, Bulgarian Split Squats
The table below represents the exercise order and workout structure for a full-body workout routine.
| Workout Routine Example | Exercise | Sets | Reps/Duration |
|---|---|---|---|
| Warm-Up | Light Cardio | – | 5-10 Minutes |
| Compound Exercise | Squat | 3 | 8-10 Reps |
| Compound Exercise | Bench Press | 3 | 8-10 Reps |
| Compound Exercise | Pull-Up | 3 | 8-10 Reps |
| Accessory/Isolation Exercise | Leg Extension | 3 | 12-15 Reps |
| Accessory/Isolation Exercise | Chest Fly | 3 | 12-15 Reps |
| Accessory/Isolation Exercise | Bicep Curl | 3 | 12-15 Reps |
| Cool-Down | Stretching | – | 5-10 Minutes |
The workout structure above prioritizes compound movements when energy levels are high, followed by isolation exercises for additional muscle focus.
6. Determine the Number of Sets
Determining the number of sets is next. A set is a group of consecutive repetitions of an exercise performed without resting.
Sets fall into two main categories – warm-up sets and working sets.
- Warm-Up Sets: Warm-up sets are lighter sets performed before the main working sets. The weight load gradually increases during the warm-up sets, preparing muscles and joints for heavier lifting and reducing the risk of injury.
- Working Sets: Working sets are the main sets in a workout plan that contribute significantly to muscle growth or strength gains. Working sets are typically performed with higher loads and follow warm-up sets.
Warm-up sets are important but not counted toward the overall training volume.
The workout plan usually includes working sets, but some workout programs might specify the number of warm-up sets and loads.
The general range for sets per exercise is 2 to 5 sets.
It is important to consider the total weekly number of sets per muscle group, known as weekly training volume. Weekly training volume is the sum of all working sets performed for a given muscle group across the entire week.
According to “A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy” in the Journal of Human Kinetics by Eneko Baz-Valle et al., a range of 12-20 weekly sets per muscle group may be optimal for increasing muscle hypertrophy.
According to “The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis” in Sports Medicine by Grant W Ralston et al., high weekly set strength training leads to greater strength gains compared to low or medium weekly set strength training, regardless of whether multi-joint or isolation exercises are performed.
Thus, the general recommendation is that you should aim to do between 10 and 20 sets per muscle group per week.
Below is a table summarizing recommended sets per week per muscle group.
| Muscle Group | Sets Per Week |
|---|---|
| Chest | 9-18 |
| Back | 12-24 |
| Quads | 9-18 |
| Hamstrings | 6-12 |
| Glutes | 6-12 |
| Calves | 12-18 |
| Side Delts | 9-18 |
| Biceps | 8-15 |
| Triceps | 8-15 |
| Forearms | 6-12 |
| Traps | 6-12 |
| Abs | 6-12 |
| Neck | 9-18 |
The table above serves as a reference for the recommended sets per week for each muscle group.
7. Decide on Reps per Set
Deciding on reps per set is the next step. Reps, or repetitions, refer to the number of times an exercise is performed continuously in one set without rest. Each rep involves completing one full movement of an exercise.
The table below provides general recommendations for reps per set based on common fitness goals.
| Goal | Reps Per Set |
|---|---|
| Strength | 1-5 |
| Hypertrophy (Muscle Size) | 6-12 |
| Muscular Endurance | 12+ |
For accessory or isolation exercises, higher rep ranges can be beneficial. For example, doing 12-15 reps for exercises such as bicep curls, tricep extensions, and other isolation exercises.
8. Allocate Rest Between Sets
Allocating rest between sets is the next step. Rest between sets refers to the period of recovery time taken between each set in a workout.
Rest periods vary based on factors like the type of exercise performed, fitness goal, and exercise intensity.
Listed below are general recommendations for rest periods depending on the type of exercise.
- Compound Exercises: Rest for 2-6 minutes.
- Accessory Exercises: Rest for 1-2 minutes.
Below is a table providing rest period recommendations based on the goal and rep range.
| Goal | Reps Per Set | Rest Between Sets |
|---|---|---|
| Strength | 1-5 | 3-6 minutes |
| Hypertrophy (Muscle Size) | 6-12 | 2-4 minutes |
| Muscular Endurance | 12+ | 1-2 minutes |
The table above serves as a guideline for rest periods, ensuring optimal performance and recovery based on specific fitness goals and rep ranges.
9. Decide on Working Weight
Next is deciding on the working weight for working sets. Working weight is the load or resistance used during the main sets of an exercise, excluding warm-up sets.
Determining the appropriate working weight can initially involve some trial and error, especially when starting out. True strength levels might not be clear from the beginning.
A general recommendation for selecting the working weight is to choose a weight heavy enough to complete the desired number of reps within your chosen rep range. The weight should be challenging enough to work the muscles effectively. However, it should not be so heavy that it compromises exercise form or technique.
Methods like Rate of Perceived Exertion (RPE) and Percentage of One-Rep Max (%1RM) can aid in setting the working weights.
- Rate of Perceived Exertion (RPE): RPE is a subjective scale that measures the intensity of an exercise. For example, an RPE of 7 out of 10 means the weight feels challenging but manageable with a few more reps possible before failure.
- Percentage of One-Rep Max (%1RM): %1RM is a more objective method that uses a percentage of the maximum weight you can lift for one repetition (your one-rep max). Working weights might be set at a percentage of this max, such as 70% of 1RM for multiple reps.
The table below illustrates the relationship between the RPE, reps, and %1RM.
| RPE/Reps | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | 100.0% | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68.0% |
| 9.5 | 97.8% | 93.9% | 90.7% | 87.8% | 85.0% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% |
| 9 | 95.5% | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68.0% | 65.3% |
| 8.5 | 93.9% | 90.7% | 87.8% | 85.0% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64.0% |
| 8 | 92.2% | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68.0% | 65.3% | 62.6% |
| 7.5 | 90.7% | 87.8% | 85.0% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64.0% | 61.3% |
| 7 | 89.2% | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68.0% | 65.3% | 62.6% | 59.9% |
| 6.5 | 87.8% | 85.0% | 82.4% | 79.9% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64.0% | 61.3% | 58.6% |
| 6 | 86.3% | 83.7% | 81.1% | 78.6% | 76.2% | 73.9% | 70.7% | 68.0% | 65.3% | 62.6% | 59.9% | 57.3% |
| 5.5 | 85.0% | 82.4% | 79.8% | 77.4% | 75.1% | 72.3% | 69.4% | 66.7% | 64.0% | 61.3% | 58.6% | 56.0% |
This table serves as a reference to help you understand the relationship between the percentage of your one-rep max, the RPE, and the number of repetitions you can perform.
Modern workout tracking apps and workout plan templates often incorporate methods like RPE and one-rep max. These methods make setting appropriate working weights easier and more precise.
10. Implement Various Exercise Techniques
Consider implementing various exercise techniques. Exercise techniques modify the way an exercise is performed to vary its intensity and target muscles differently.
Below is a list of common exercise techniques.
- Normal Sets: Normal sets are the standard way to perform an exercise, completing a specified number of reps and set with rest in between.
- Supersets: Supersets involve performing two exercises back-to-back with no rest in between. Supersets increase workout intensity and efficiency.
- Cluster Sets: Cluster sets break a large set into several smaller sets with short rest periods in between. Cluster sets allow for lifting heavier weights with more total reps.
- Rest-Pause Sets: Rest-pause sets involve doing as many reps as possible, taking a short rest, and then trying for more reps with the same weight within one set.
- Drop Sets: Drop sets involve performing an exercise until failure, then reducing the weight and continuing until failure again. Drop sets are repeated multiple times without rest.
- Pyramid Sets: Pyramid sets progressively increase weight and decrease reps in subsequent sets, or vice versa.
- Giant Sets: Giant sets consist of three or more exercises performed sequentially with minimal rest.
- Circuit Training: Circuit training involves performing a series of different exercises (typically 4-10) with minimal rest between each exercise. Circuit training targets different muscle groups and provides both strength and cardio benefits.
Exercise techniques can be specified in a workout plan by indicating the type of exercise technique and the order of exercises. For example, a workout plan might include three normal sets of squats, followed by a superset of barbell bench press and bent-over barbell rows.
These exercise techniques often benefit intermediate and advanced trainees who seek to increase workout intensity or break through plateaus. For beginners, normal sets are generally sufficient and effective as they build foundational strength and good exercise form.
11. Determine the Workout Length
The next step is determining the approximate workout length. The workout length refers to the total duration of one workout session from start to finish, including warm-ups, all exercises, and cool-downs.
Your workout session should typically last between 45 and 120 minutes.
Listed below are the main factors that influence the duration of your workout.
- Exercise Selection: The variety and complexity of exercises chosen for a workout will affect the total time, as incorporating more exercises generally requires additional time to complete.
- Number of Sets: The total number of sets performed during a workout will extend the overall duration, as each set requires time to execute along with appropriate rest periods.
- Rest Periods: The length of rest periods between sets and exercises will impact the total workout time, with longer rest periods increasing the overall duration.
- Workout Intensity: Higher intensity workouts might shorten the total duration as they often involve less rest and more focused effort, allowing for a more efficient use of time.
- Training Method: The chosen training method, such as circuit training, high-intensity interval training (HIIT), or traditional weightlifting, influences workout length, with methods like circuit training typically resulting in shorter, more time-efficient sessions.
The table below demonstrates a full-body workout that includes compound and isolation exercises, rest periods, and the overall accumulated workout time.
| Exercise | Sets | Rest Period | Duration |
|---|---|---|---|
| Warm-Up | – | – | 5-10 minutes |
| Squats | 3 | 2-3 minutes | 10 minutes |
| Bench Press | 3 | 2-3 minutes | 10 minutes |
| Pull-Ups | 3 | 2-3 minutes | 10 minutes |
| Leg Press | 3 | 1-2 minutes | 8 minutes |
| Bicep Curls | 3 | 1-2 minutes | 8 minutes |
| Tricep Extensions | 3 | 1-2 minutes | 8 minutes |
| Cool-Down/Stretching | – | – | 5-10 minutes |
| Total Workout Time | – | – | ~65-80 minutes |
As shown in the table above, the total workout time accumulates to approximately 65-80 minutes, balancing both compound and isolation exercises with appropriate rest periods.
12. Schedule Rest and Recovery Days
Scheduling rest and recovery days is important for a balanced workout plan.
Rest and recovery days are periods where the body is allowed to recover and repair itself. Rest and recovery days are essential for muscle growth, injury prevention, and overall performance improvement.
Rest days involve complete rest with no structured exercise. Rest days help prevent overtraining and allow muscles to repair and grow.
Active recovery days include light activities such as walking, gentle yoga, or stretching. Active recovery promotes blood flow, reduces stiffness, and aids in quicker recovery without placing significant stress on the body.
The table below shows an example of a weekly workout schedule, incorporating workout sessions, rest days, and active recovery days.
| Day | Activity |
|---|---|
| Monday | Workout (Full-Body A) |
| Tuesday | Active Recovery (Walking/Stretching) |
| Wednesday | Workout (Full-Body B) |
| Thursday | Rest Day |
| Friday | Workout (Full-Body A) |
| Saturday | Rest Day |
| Sunday | Active Recovery (Walking/Stretching) |
The table above demonstrates a weekly workout schedule, integrating both rest and recovery along with targeted workouts, ensuring optimal performance, and prevention of overtraining.
13. Incorporate a Progressive Overload Scheme
Incorporating progressive overload is essential for continued improvement in strength, muscle size, and overall fitness. Progressive overload is the gradual increase of stress placed on the body during exercise to stimulate muscle growth, strength gains, and endurance.
The importance of progressive overload lies in its ability to continually challenge the muscles, forcing adaptations and preventing plateaus.
Listed below are different ways to achieve progressive overload.
- Add More Weight: Increase the resistance or load used in an exercise.
- Add More Reps: Perform additional repetitions with the same weight.
- Perform More Sets: Increase the number of sets for a given exercise.
- Take Less Rest Between Sets: Reduce the rest time to increase workout intensity.
- Improve Your Form: Focus on better technique to increase exercise efficiency and reduce strain.
- Improve Your Mind-Muscle Connection: Concentrate on activating the target muscle during each rep.
One or more of these methods can be used to ensure continuous progression and adaptation.
A basic progressive overload framework, which involves adding more weight over time, is outlined below.
- Start with a weight that allows you to complete the desired rep range for a given exercise with proper form.
- Aim to reach and exceed the upper end of that rep range for two consecutive weeks. For example, if your range is 8-12 reps, try to consistently hit 12 reps.
- Once you’ve successfully reached your rep goal for two weeks, increase the weight for that exercise.
- With the increased weight, try to hit at least the lower end of the original rep range (e.g., 8 reps) and aim to progress towards the upper limit over subsequent weeks.
- Continuously challenge yourself to perform each rep with good form and make incremental improvements.
Progressive overload ensures continuous advancement. Consistently applying progressive overload will lead to effective and sustainable results in your fitness journey.
14. Plan a Timeline and Periodization Scheme
Planning the timeline and periodization scheme is important for structuring an effective workout plan.
The timeline refers to the schedule of your workout plan over a specific period. This timeline helps you plan long-term goals, adjust training variables, and monitor progress.
Periodization is the systematic planning of athletic or physical training. Periodization involves varying training intensity, volume, and type over specific cycles to optimize performance and recovery.
Listed below are the types of cycles in periodization.
- Macrocycle: The macrocycle is the longest period in the training plan, usually lasting 6-12 months. The macrocycle includes several mesocycles and sets the overall training goals.
- Mesocycle: The mesocycle spans 4-12 weeks. Each mesocycle focuses on a specific aspect of training, such as hypertrophy, strength, or endurance, and incorporates different training phases.
- Microcycle: The microcycle is a short-term cycle lasting 1-4 weeks. The microcycle includes specific workout sessions and recovery periods within a mesocycle, focusing on immediate training goals and adjustments.
The table below presents an example of a typical macrocycle, mesocycle, and microcycle, along with their durations and adjustments to training variables.
| Cycle | Duration | Primary Focus | Training Variables |
|---|---|---|---|
| Macrocycle | 6-12 months | Establishing Overall Training Goals | Progressive Overload, Periodic Testing |
| Mesocycle | 4-12 weeks | Achieving Phase-Specific Goals (e.g., Strength, Hypertrophy, Endurance) | Adjusting Volume, Intensity, Frequency |
| Microcycle | 1-4 weeks | Meeting Short-Term Goals | Day-to-Day Workout Variability, Specific Exercise Selection |
In the table above, the macrocycle sets long-term goals. The mesocycle focuses on phase-specific training objectives. The microcycle allows for short-term adjustments and immediate goal-setting within the overall plan.
The image below illustrates the structure of a typical workout program, showing the relationship and durations of a macrocycle, mesocycles, microcycles, and individual sessions.
15. Choose Your Workout Tracking Approach
Choosing an approach to track workouts is essential for monitoring progress and making informed adjustments. Workout tracking involves recording exercises, sets, reps, weights, and any other pertinent workout details.
Listed below are different ways to track workouts.
- Workout Journal: A workout journal allows for handwritten logging of exercises, sets, reps, weights, and any notes on performance or feeling post-exercise.
- Google Sheets/Excel: Creating spreadsheets in Google Sheets or Excel helps with digital logging and allows for easy data manipulation, sorting, and tracking.
- Document and Note-Taking Apps: Apps like Evernote or Notion can be adapted for workout tracking, offering flexibility and integration with other notes.
- Purpose-Built Workout Tracker Apps: Apps specifically designed for workout tracking, such as Stacked, Strong, or Jefit, offer comprehensive features tailored for fitness tracking, including progress graphs, exercise libraries, and reminders.
Tracking workouts is important because it provides tangible data. Workout data shows progress, highlights areas needing adjustment, and helps in setting realistic future goals. By reviewing tracked data, adjustments can be made to the workout plan based on feedback from your body. For example, you can increase resistance when strength gains plateau or modify exercise selection.
Implementing a consistent tracking method ensures that workouts remain effective and aligned with your fitness goals.
16. Use Workout Plan Templates
Consider using workout templates to help streamline the creation and tracking of a workout plan. A workout template is a pre-configured format or outline designed to simplify the planning and logging of your exercises, sets, reps, and other workout variables.
Types of workout plan templates are listed below.
- Excel Workout Template: Excel workout templates allow for comprehensive, customizable workout creation and tracking with spreadsheet capabilities. Excel workout templates support calculations and data visualization.
- Google Sheets Workout Template: Similar to Excel, Google Sheets workout templates offer cloud-based access, real-time collaboration, and seamless workout tracking across devices.
- Document Processing Apps: Applications like Microsoft Word or Google Docs can be used to create text-based workout templates suitable for logging and planning.
- Note-Taking or Project Management Apps: Apps like Notion, or Evernote, can be adapted for workout planning, integrating with other aspects of life management.
- Workout Journals: Physical journals specifically designed for workouts guide logging, often with pre-formatted sections.
Several popular, pre-configured workout templates are readily available at GF Workout Zone in various formats, including Excel, Google Sheets, Google Docs, Word, Notion, and others. Using these workout templates can greatly simplify the process of setting up, tracking, and maintaining an effective workout plan.
What Makes a Good Workout Plan?
A good workout plan is comprehensive and tailored to the individual’s goals, and preferences.
Listed below are key elements that make up a good workout plan.
- Personalization: Tailoring the workout plan to fit the trainee’s fitness levels, goals, and preferences.
- Clear Goals: Setting specific, measurable, achievable, relevant, and time-bound (SMART) fitness goals.
- Appropriate Frequency: Scheduling the right number of workout and rest days.
- Recovery: Including adequate rest and recovery days to prevent overtraining and injuries.
- Balanced Training: Incorporating a mix of compound and isolation exercises to target all major muscle groups.
- Exercise Variety: Mixing different exercises and training methods to prevent boredom and promote overall fitness.
- Progressive Overload: Gradually increasing the stress on the body to ensure continuous improvement.
- Workout Tracking: Keeping a log of workouts to monitor progress and make necessary adjustments.
- Flexibility: Allowing adjustments to the plan based on progress, feedback, and life changes.
A good workout plan integrates these elements to ensure it is effective, sustainable, and enjoyable for the trainee.
What is the Importance of Creating Your Own Workout Plan?
Creating your own workout plan is important because it ensures that the workout plan is fit for purpose and tailored to your individual needs, goals, and preferences.
This personalization optimizes the effectiveness of the workout plan, increases motivation, and helps prevent injuries.
How to Know What Workout is Right for You?
The right workout plan for you is one that is sustainable and tailored to your fitness goals, current fitness level, available time, and personal preferences.
The workout routine should be enjoyable, allow for gradual progression, and fit into your lifestyle.
What are the Best Examples of Workout Plans?
The best workout plan for an individual will depend on the training level, training facilities, goals, and gender. Listed below are different types and examples of pre-made workout plans suited for various needs.
- Workout Plan for Beginners
- Workout Plan at Home
- Workout Plan at the Gym
- Workout Plan for Weight Loss
- Workout Plan to Build Muscle
- Workout Plan to Build Strength
- Workout Plan for Men
- Workout Plan for Women
Workout Plan for Beginners
A good starting workout plan for beginners is a full-body workout plan. A full-body workout plan ensures all major muscle groups are activated and builds a solid foundation.
Examples of a full-body workout routine in two versions – full-body workout routines A and B are presented below. These workout routines are alternated each workout day.
Below is a table illustrating an example of full-body workout routine A.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 3 | 10-12 | 2-3 minutes |
| Push-Ups | 3 | 10-12 | 2-3 minutes |
| Bent-Over Rows | 3 | 10-12 | 2-3 minutes |
| Dumbbell Lunges | 3 | 10-12 | 2-3 minutes |
| Bicep Curls | 3 | 12-15 | 1-2 minutes |
| Planks | 3 | 30 seconds | 1-2 minutes |
Below is a table illustrating an example of full-body workout routine B.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Deadlifts | 3 | 10-12 | 2-3 minutes |
| Dumbbell Bench Press | 3 | 10-12 | 2-3 minutes |
| Lat Pulldowns | 3 | 10-12 | 2-3 minutes |
| Leg Press | 3 | 10-12 | 2-3 minutes |
| Tricep Extensions | 3 | 12-15 | 1-2 minutes |
| Russian Twists | 3 | 30 seconds | 1-2 minutes |
The recommended workout frequency for beginners following a full-body workout plan is 3 days per week.
Below is a table outlining the weekly workout schedule, alternating between routine A and routine B.
| Day | Activity |
|---|---|
| Monday | Full-Body Workout Routine A |
| Tuesday | Rest/Active Recovery |
| Wednesday | Full-Body Workout Routine B |
| Thursday | Rest/Active Recovery |
| Friday | Full-Body Workout Routine A |
| Saturday | Rest/Active Recovery |
| Sunday | Rest |
Workout Plan at Home
A home workout plan is designed to be performed in the comfort of your own home without the need for any special equipment. Home workouts usually focus on bodyweight exercises that target multiple major muscle groups.
Examples of a home workout routine in two versions – full-body bodyweight workout routines A and B are illustrated below.
Below is a table illustrating an example of a full-body bodyweight workout routine A.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Bodyweight Squats | 3 | 15-20 | 1-2 minutes |
| Push-Ups | 3 | 12-15 | 1-2 minutes |
| Plank | 3 | 30-45 seconds | 1-2 minutes |
| Walking Lunges | 3 | 15-20 per leg | 1-2 minutes |
| Tricep Dips | 3 | 12-15 | 1-2 minutes |
| Mountain Climbers | 3 | 30-45 seconds | 1-2 minutes |
Below is a table illustrating an example of a full-body bodyweight workout routine B.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Jumping Jacks | 3 | 30-45 seconds | 1-2 minutes |
| Bicycle Crunches | 3 | 15-20 | 1-2 minutes |
| Step-Ups | 3 | 15-20 per leg | 1-2 minutes |
| Burpees | 3 | 10-12 | 1-2 minutes |
| Glute Bridges | 3 | 15-20 | 1-2 minutes |
| Side Plank | 3 | 30-45 seconds per side | 1-2 minutes |
The recommended workout frequency for a home workout plan is 3 days per week.
The table below outlines the weekly workout schedule, alternating between routine A and routine B.
| Day | Activity |
|---|---|
| Monday | Full-Body Workout Routine A |
| Tuesday | Rest/Active Recovery |
| Wednesday | Full-Body Workout Routine B |
| Thursday | Rest/Active Recovery |
| Friday | Full-Body Workout Routine A |
| Saturday | Rest/Active Recovery |
| Sunday | Rest |
Workout Plan at the Gym
A gym workout plan leverages the variety of equipment available at a gym to target specific muscle groups more effectively. Workout plans at the gym typically include a mix of free weights, machines, and bodyweight exercises.
Example of a gym workout plan that follows an upper/lower workout split. The upper/lower workout split divides workouts into upper-body and lower-body workout sessions.
Below is a table illustrating an example of an upper-body workout routine.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Bench Press | 3 | 8-12 | 2-3 minutes |
| Dumbbell Shoulder Press | 3 | 10-12 | 2-3 minutes |
| Lat Pulldowns | 3 | 10-12 | 2-3 minutes |
| Dumbbell Rows | 3 | 10-12 | 2-3 minutes |
| Bicep Curls | 3 | 12-15 | 1-2 minutes |
| Tricep Pushdowns | 3 | 12-15 | 1-2 minutes |
Below is a table illustrating an example of a lower body workout routine.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Barbell Squats | 3 | 8-12 | 2-3 minutes |
| Barbell Deadlifts | 3 | 8-12 | 2-3 minutes |
| Leg Press | 3 | 10-12 | 2-3 minutes |
| Leg Curls | 3 | 10-12 | 2-3 minutes |
| Calf Raises | 3 | 12-15 | 1-2 minutes |
| Abdominal Crunches | 3 | 15-20 | 1-2 minutes |
The recommended workout frequency for an upper/lower gym workout plan is 4 days per week.
The table below outlines the weekly workout schedule for an upper/lower body workout plan.
| Day | Activity |
|---|---|
| Monday | Upper Body Workout |
| Tuesday | Lower Body Workout |
| Wednesday | Rest/Active Recovery |
| Thursday | Upper Body Workout |
| Friday | Lower Body Workout |
| Saturday | Rest/Active Recovery |
| Sunday | Rest |
Workout Plan for Weight Loss
A workout plan for weight loss focuses on maximizing calorie burn and enhancing metabolic rate to help shed excess body fat.
A weight loss workout plan typically includes a combination of strength training and high-intensity interval training (HIIT).
Strength training may involve a full-body workout routine with two variations (A and B) to preserve muscle mass while promoting fat loss, a process also known as cutting. Two full-body workout routines would alternated each strength training workout day.
Below is a table illustrating an example of full-body workout routine A.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 3 | 10-12 | 2-3 minutes |
| Push-Ups | 3 | 10-12 | 2-3 minutes |
| Bent-Over Rows | 3 | 10-12 | 2-3 minutes |
| Dumbbell Lunges | 3 | 10-12 | 2-3 minutes |
| Bicep Curls | 3 | 12-15 | 1-2 minutes |
| Planks | 3 | 30 seconds | 1-2 minutes |
Below is a table illustrating an example of full-body workout routine B.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Deadlifts | 3 | 10-12 | 2-3 minutes |
| Dumbbell Bench Press | 3 | 10-12 | 2-3 minutes |
| Lat Pulldowns | 3 | 10-12 | 2-3 minutes |
| Leg Press | 3 | 10-12 | 2-3 minutes |
| Tricep Extensions | 3 | 12-15 | 1-2 minutes |
| Russian Twists | 3 | 30 seconds | 1-2 minutes |
Below is a table illustrating an example of a HIIT workout.
| Exercise | Sets | Duration | Rest Period |
|---|---|---|---|
| Jumping Jacks | 4 | 45 seconds | 30 seconds between sets; 3 – 4 minutes between exercises |
| Burpees | 4 | 45 seconds | |
| High Knees | 4 | 45 seconds | |
| Mountain Climbers | 4 | 45 seconds | |
| Bicycle Crunches | 4 | 45 seconds |
The recommended workout frequency for a weight loss workout plan combining weightlifting and HIIT is 4-5 days per week. The table below outlines the weekly workout schedule.
| Day | Activity |
|---|---|
| Monday | Full-Body Workout Routine A |
| Tuesday | HIIT Workout |
| Wednesday | Rest/Active Recovery |
| Thursday | Full-Body Workout Routine B |
| Friday | HIIT Workout |
| Saturday | Full-Body Workout Routine A |
| Sunday | Rest/Active Recovery |
Workout Plan to Build Muscle
A workout plan for building muscle mass, also known as a bodybuilding workout plan, focuses on muscle hypertrophy. A muscle building workout plan involves high-volume training with moderate to heavy weights, targeting specific muscle groups each day.
Below is an example of a workout plan that follows a body part split over 5 days.
The table below illustrates an example of a chest and triceps workout routine.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Bench Press | 4 | 8-12 | 2-3 minutes |
| Incline Dumbbell Press | 4 | 8-12 | 2-3 minutes |
| Chest Flyes | 3 | 12-15 | 1-2 minutes |
| Tricep Dips | 3 | 10-12 | 1-2 minutes |
| Tricep Pushdowns | 3 | 12-15 | 1-2 minutes |
| Overhead Tricep Extension | 3 | 12-15 | 1-2 minutes |
The table below illustrates an example of a back and biceps workout routine.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Deadlifts | 4 | 8-12 | 2-3 minutes |
| Bent-Over Rows | 4 | 8-12 | 2-3 minutes |
| Lat Pulldowns | 3 | 10-12 | 2-3 minutes |
| Seated Cable Rows | 3 | 10-12 | 2-3 minutes |
| Barbell Curls | 3 | 12-15 | 1-2 minutes |
| Hammer Curls | 3 | 12-15 | 1-2 minutes |
The table below illustrates an example of a leg workout routine.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 4 | 8-12 | 2-3 minutes |
| Leg Press | 4 | 10-12 | 2-3 minutes |
| Leg Curls | 3 | 12-15 | 1-2 minutes |
| Leg Extensions | 3 | 12-15 | 1-2 minutes |
| Calf Raises | 4 | 15-20 | 1-2 minutes |
| Lunges | 3 | 10-12 per leg | 1-2 minutes |
The table below illustrates an example of a leg workout routine.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Shoulder Press | 4 | 8-12 | 2-3 minutes |
| Lateral Raises | 4 | 12-15 | 1-2 minutes |
| Front Raises | 3 | 12-15 | 1-2 minutes |
| Rear Delt Flyes | 3 | 12-15 | 1-2 minutes |
| Plank | 3 | 60 seconds | 1-2 minutes |
| Russian Twists | 3 | 20 per side | 1-2 minutes |
The table below illustrates an example of an optional full-body workout routine.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 3 | 8-12 | 2-3 minutes |
| Bench Press | 3 | 8-12 | 2-3 minutes |
| Deadlifts | 3 | 8-12 | 2-3 minutes |
| Pull-Ups | 3 | 10-12 | 1-2 minutes |
| Shoulder Press | 3 | 10-12 | 1-2 minutes |
| Bicep Curls | 3 | 12-15 | 1-2 minutes |
The recommended workout frequency for a body part split focused on muscle hypertrophy is 5 days per week. The table below outlines the weekly workout schedule.
| Day | Activity |
|---|---|
| Monday | Chest and Triceps Workout |
| Tuesday | Back and Biceps Workout |
| Wednesday | Leg Workout |
| Thursday | Shoulders and Abs Workout |
| Friday | Rest/Active Recovery |
| Saturday | Full-Body Workout (Optional) |
| Sunday | Rest |
Workout Plan to Build Strength
A workout plan for building strength focuses on increasing the maximum amount of weight you can lift in key compound exercises. The primary goal of the strength training programs is to enhance muscle strength through progressive overload, emphasizing lower repetition ranges with heavier weights.
The “big three” lifts are essential in strength training – the squat, bench press, and deadlift. These three lifts target major muscle groups and are fundamental for overall strength development.
Below is an example of a strength-building workout plan that revolves around these big three lifts and includes complementary exercises to support overall muscle strength.
The table below illustrates an example of a squat focus workout routine.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 5 | 5 | 3-5 minutes |
| Front Squats | 4 | 6-8 | 3-4 minutes |
| Romanian Deadlifts | 4 | 6-8 | 3-4 minutes |
| Leg Press | 3 | 10-12 | 2-3 minutes |
| Calf Raises | 4 | 12-15 | 1-2 minutes |
The table below illustrates an example of a bench press focus workout routine.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Bench Press | 5 | 5 | 3-5 minutes |
| Incline Bench Press | 4 | 6-8 | 3-4 minutes |
| Dumbbell Flyes | 3 | 10-12 | 2-3 minutes |
| Tricep Dips | 4 | 6-8 | 2-3 minutes |
| Overhead Tricep Extension | 4 | 10-12 | 1-2 minutes |
The table below illustrates an example of a deadlift focus workout routine.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Deadlifts | 5 | 5 | 3-5 minutes |
| Bent-Over Rows | 4 | 6-8 | 3-4 minutes |
| Pull-Ups | 3 | 8-10 | 2-3 minutes |
| Seated Cable Rows | 4 | 10-12 | 2-3 minutes |
| Bicep Curls | 4 | 10-12 | 1-2 minutes |
The table below illustrates an example of an overhead press focus workout routine.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Overhead Press | 5 | 5 | 3-5 minutes |
| Lateral Raises | 4 | 10-12 | 2-3 minutes |
| Front Raises | 4 | 10-12 | 2-3 minutes |
| Rear Delt Flyes | 3 | 12-15 | 1-2 minutes |
| Planks | 4 | 1 minute | 1-2 minutes |
The workout frequency for building strength typically starts at training 4 days per week. The table below outlines the weekly workout schedule with 4 training days.
| Day | Activity |
|---|---|
| Monday | Squat Focus Workout |
| Tuesday | Rest/Active Recovery |
| Wednesday | Bench Press Focus Workout |
| Thursday | Rest/Active Recovery |
| Friday | Deadlift Focus Workout |
| Saturday | Overhead Press Focus Workout |
| Sunday | Rest |
Workout Plan for Men
A workout plan for men often focuses on building muscle mass, strength, and overall fitness. The push-pull-legs (PPL) split is a popular and effective workout regimen for men.
Below is an example of a push-pull-legs workout plan structured over a 6-day workout frequency.
The table below illustrates an example of a push day 1 workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Bench Press | 4 | 8-12 | 2-3 minutes |
| Overhead Shoulder Press | 4 | 8-12 | 2-3 minutes |
| Incline Dumbbell Press | 3 | 10-12 | 2-3 minutes |
| Lateral Raises | 3 | 12-15 | 1-2 minutes |
| Tricep Dips | 3 | 10-12 | 1-2 minutes |
| Tricep Pushdowns | 3 | 12-15 | 1-2 minutes |
The table below illustrates an example of a pull day 1 workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Deadlifts | 4 | 8-12 | 2-3 minutes |
| Pull-Ups | 4 | 8-12 | 2-3 minutes |
| Bent-Over Rows | 3 | 10-12 | 2-3 minutes |
| Seated Cable Rows | 3 | 10-12 | 2-3 minutes |
| Bicep Curls | 3 | 12-15 | 1-2 minutes |
| Hammer Curls | 3 | 12-15 | 1-2 minutes |
The table below illustrates an example of a leg day 1 workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 4 | 8-12 | 2-3 minutes |
| Leg Press | 4 | 10-12 | 2-3 minutes |
| Romanian Deadlifts | 3 | 10-12 | 2-3 minutes |
| Leg Curls | 3 | 12-15 | 2-3 minutes |
| Calf Raises | 4 | 15-20 | 1-2 minutes |
| Abdominal Crunches | 3 | 15-20 | 1-2 minutes |
The table below illustrates an example of a push day 2 workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Bench Press | 4 | 8-12 | 2-3 minutes |
| Dumbbell Shoulder Press | 4 | 8-12 | 2-3 minutes |
| Chest Flyes | 3 | 10-12 | 1-2 minutes |
| Front Raises | 3 | 12-15 | 1-2 minutes |
| Skull Crushers | 3 | 10-12 | 1-2 minutes |
| Tricep Kickbacks | 3 | 12-15 | 1-2 minutes |
The table below illustrates an example of a pull day 2 workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Deadlifts | 4 | 8-12 | 2-3 minutes |
| Lat Pulldowns | 4 | 10-12 | 2-3 minutes |
| T-Bar Rows | 3 | 10-12 | 2-3 minutes |
| Face Pulls | 3 | 12-15 | 1-2 minutes |
| Bicep Curls | 3 | 12-15 | 1-2 minutes |
| Concentration Curls | 3 | 12-15 | 1-2 minutes |
The table below illustrates an example of a leg day 2 workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 4 | 8-12 | 2-3 minutes |
| Lunges | 3 | 10-12 per leg | 2-3 minutes |
| Leg Extensions | 3 | 12-15 | 2-3 minutes |
| Leg Curls | 3 | 12-15 | 2-3 minutes |
| Calf Raises | 4 | 15-20 | 1-2 minutes |
| Plank | 3 | 1 minute | 1-2 minutes |
The workout frequency for a push-pull-legs workout plan above is 6 days per week.
Such a workout schedule, presented in the table below, ensures that each muscle group is trained twice a week.
| Day | Activity |
|---|---|
| Monday | Push Day 1 Workout |
| Tuesday | Pull Day 1 Workout |
| Wednesday | Leg Day 1 Workout |
| Thursday | Push Day 2 Workout |
| Friday | Pull Day 2 Workout |
| Saturday | Leg Day 2 Workout |
| Sunday | Rest |
Workout Plan for Women
A workout plan for women often focuses on overall fitness, muscle toning, and specific areas such as the lower body. Lower body-focused workouts are popular among women because they target key muscle groups such as the glutes, hamstrings, quads, and calves.
Below is an example of a lower body-focused workout plan spanning over 5-days, which includes both strength training and cardiovascular exercise sessions.
The table below illustrates an example of a lower body strength focus workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 3 | 10-12 | 2-3 minutes |
| Deadlifts | 3 | 10-12 | 2-3 minutes |
| Leg Press | 3 | 12-15 | 2-3 minutes |
| Walking Lunges | 3 | 12-15 per leg | 2-3 minutes |
| Calf Raises | 4 | 15-20 | 1-2 minutes |
| Glute Bridges | 3 | 12-15 | 1-2 minutes |
The table below illustrates an example of an upper body strength focus workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Bench Press | 3 | 10-12 | 2-3 minutes |
| Dumbbell Shoulder Press | 3 | 10-12 | 2-3 minutes |
| Lat Pulldowns | 3 | 12-15 | 2-3 minutes |
| Dumbbell Rows | 3 | 12-15 | 2-3 minutes |
| Bicep Curls | 3 | 15-20 | 1-2 minutes |
| Tricep Extensions | 3 | 15-20 | 1-2 minutes |
The table below illustrates an example of a lower body and cardio workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Bulgarian Split Squats | 4 | 10-12 per leg | 2-3 minutes |
| Romanian Deadlifts | 4 | 10-12 | 2-3 minutes |
| Leg Curls | 3 | 12-15 | 2-3 minutes |
| Leg Extensions | 3 | 12-15 | 2-3 minutes |
| Step-Ups | 3 | 12-15 per leg | 1-2 minutes |
| 20-minute Cardio Session (running, cycling, etc.) | |||
The table below illustrates an example of a core and cardio workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Planks | 3 | 60 seconds | 1-2 minutes |
| Russian Twists | 3 | 20 per side | 1-2 minutes |
| Bicycle Crunches | 3 | 20-25 | 1-2 minutes |
| Mountain Climbers | 3 | 60 seconds | 1-2 minutes |
| 30-minute Cardio Session (HIIT, running, etc.) | |||
The table below illustrates an example of a full-body workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 4 | 10-12 | 2-3 minutes |
| Bench Press | 3 | 10-12 | 2-3 minutes |
| Deadlifts | 3 | 10-12 | 2-3 minutes |
| Shoulder Press | 3 | 12-15 | 2-3 minutes |
| Lat Pulldowns | 3 | 12-15 | 2-3 minutes |
| Bicep Curls | 3 | 15-20 | 1-2 minutes |
The plan is structured over a 5-day workout frequency as shown in the table below.
| Day | Activity |
|---|---|
| Monday | Lower Body Strength Workout |
| Tuesday | Upper Body Strength Workout |
| Wednesday | Lower Body & Cardio Workout |
| Thursday | Core and Cardio Workout |
| Friday | Full-Body Workout |
| Saturday | Rest/Active Recovery |
| Sunday | Rest |
What are the Best Workout Plan Templates?
The best workout plan templates vary based on usage and tracking preferences.
The most popular workout templates are Excel, Google Sheets, Notion, and Printable (PDF) workout templates.
- Excel Workout Template: Excel workout templates are customizable spreadsheets that help users organize, record, and monitor their workout plans.
- Google Sheets Workout Template: Google Sheets workout templates are interactive online spreadsheets for planning and tracking workout plans, offering real-time updates, easy sharing, and collaboration.
- Printable Workout Log Template (PDF, Blank): Printable workout log templates are PDF documents for tracking workouts, available in both print and digitally fillable formats, catering to preferences for physical or electronic logs.
- Workout Template for Notion: These workout templates leverage the Notion app’s versatility to create customizable workout plans, interconnected with exercise, muscle group, and equipment databases.
How to Customize a Workout Plan?
Customizing a workout plan involves adjusting various variables to fit individual needs, preferences, and goals.
Listed below are key variables that can be adjusted to change your workout plan.
- Fitness Goals: Define specific goals such as weight loss, muscle gain, strength improvement, or endurance enhancement. Tailor the workout plan to focus on exercises and protocols that align with these goals.
- Workout Frequency: Determine the number of training days per week that realistically fit your schedule. Customize the training plan to include an optimal balance of workout and rest days.
- Exercise Selection: Choose exercises that target desired muscle groups and suit your fitness level. Customize by including a combination of compound and isolation exercises.
- Workout Split: Decide on the workout split, such as full-body, upper/lower, push/pull/legs or body part splits, based on available training days, training experience, needs, and preferences.
- Number of Sets and Reps: Adjust the sets and reps to match your goals. For instance, use lower reps (1-5) for strength, moderate reps (6-12) for hypertrophy, and higher reps (12+) for endurance.
- Rest Periods: Customize the rest periods between sets depending on the exercise intensity and goals. Shorter rests for endurance and longer rests for strength and muscle mass.
- Exercise Technique: Incorporate various exercise techniques like supersets, drop sets, or circuit training to keep workouts engaging and challenging.
- Periodization Scheme: Adjust the overall timeline and training phases (macrocycle, mesocycle, microcycle) to ensure a balanced and progressive training plan.
How Frequently Should a Workout Program Be Updated?
A workout program should generally be updated every 4 to 8 weeks (1 to 2 months) to continue seeing progress and avoid plateaus.
By sticking to the same workout routine for about 1 to 2 months you allow enough time to adapt to the exercises and see progress. Updating your workout program within this timeframe helps maintain interest and keeps your body challenged for continuous improvement.
How to Know Your Workout Is Working?
You will know your workout is working if you see measurable progress within 4 to 8 weeks.
Signs of a successful workout routine are listed below.
- Increased strength and ability to complete more reps with the same weight.
- Increased strength and ability to lift heavier weights.
- Improvement in endurance and ability to complete more reps or longer cardio sessions.
- Visible changes in muscle size and body composition.
- Enhanced performance in daily activities and sports.
- Feeling more energetic and experiencing better overall fitness and health.
How Long to See Progress in the Gym?
You should start seeing progress in the gym within 4 to 8 weeks of consistent training. Improvements will be noticeable in strength, endurance, and body composition.
How to Stick to a Workout Routine?
Listed below are proven tips to help you stick to a workout routine.
- Track Workouts: Keep a detailed log of exercises, sets, reps, and weights to monitor progress and stay motivated.
- Take Progress Pictures (Physique Updates): Regularly take photos of yourself to visually track changes in your body composition and stay encouraged by seeing your progress over time.
- Make Exercising Convenient: Choose a gym or workout location that is easily accessible and aligns with your schedule to reduce obstacles.
- Plan Rest Days: Schedule rest and recovery days to prevent burnout and allow your body to recuperate.
- Find a Workout Partner: Partner up with a friend or join a workout group to increase accountability and make exercise more enjoyable.
- Form a Habit: Make workouts a part of your daily or weekly routine by setting specific workout times that fit into your regular schedule.
- Set Realistic Goals: Establish achievable short-term and long-term goals to stay motivated and celebrate small successes along the way.
- Customize Your Workout Routine: Add variety to your workouts to keep them interesting and prevent boredom.
- Use a Consistent Workout Schedule: Stick to a regular workout schedule to build consistency and make exercising a part of your lifestyle.
- Reward Yourself: Set rewards for hitting milestones to reinforce positive behavior and maintain motivation.