A workout plan is a structured outline of physical exercises designed to achieve specific fitness goals. Workout plans guide individuals on what exercises to perform, what weight to use, and how many sets and reps to complete.
A workout plan template is a pre-designed format that helps users create and track their workout routines. Workout templates provide a consistent structure, making it easier to log exercises, sets, reps, and weights, and monitor progress over time.
Types of workout templates include those for Google Sheets, Excel, Notion, PDF, Word, Google Docs, Evernote, OneNote, Todoist, Notability, GoodNotes, Apple Numbers, and Apple Pages. Each type of workout template offers unique features tailored to different user preferences and needs.
Workout plan templates help create workout plans, maintain consistency, track training progress, and stay motivated. Workout calendar templates provide a visual timeline for scheduling and organizing workout sessions and rest days.
Workout templates are useful for beginners, fitness enthusiasts, personal trainers, and anyone looking to achieve their fitness goals systematically.
Workout templates differ in their format, usability, and platform compatibility. Google Sheets and Excel offer data-driven tracking, while Notion provides customizable and interactive planning. Word and Google Docs are text-based, ideal for narrative logging. PDF templates are printable for manual entry, and apps like Evernote and OneNote integrate note-taking with workout tracking.
Popular workout templates include those for Google Sheets and Microsoft Excel due to their flexibility and ease of use. Notion is favored for its customization and project management capabilities. Printable PDF templates are widely used for their simplicity and tangibility.
Different types of workout templates are listed below.
- 1. Google Sheets Workout Templates: Interactive online spreadsheets for real-time updates and collaboration.
- 2. Excel Workout Templates: Structured spreadsheets for detailed fitness tracking.
- 3. Workout Templates for Notion: Versatile templates combining notes, tasks, and databases.
- 4. PDF Workout Templates: Printable documents for manual or digital entry.
- 5. Word Workout Templates: Text-oriented documents for descriptive logging.
- 6. Google Docs Workout Templates: Text-based formats for planning and tracking workouts.
- 7. Evernote Workout Templates: Note-taking templates for exercise tracking within digital notebooks.
- 8. OneNote Workout Templates: Digital notebooks for documenting fitness routines.
- 9. Todoist Workout Templates: Task management templates for actionable workout plans.
- 10. Notability Workout Templates: Note-taking and PDF annotation templates for fitness logging.
- 11. GoodNotes Workout Templates: Digital handwriting templates for exercise documentation.
- 12. Apple Numbers Workout Templates: Spreadsheet-based tools for macOS and iOS users.
- 13. Apple Pages Workout Templates: Document-oriented formats for visually appealing fitness tracking.
1. Google Sheets Workout Templates
Google Sheets workout templates are online spreadsheets designed for planning and tracking workouts. Google Sheets workout templates allow users to input exercise details such as names, sets, reps, weights, and notes.
Available Google Sheets workout templates include beginner to advanced workout templates. These workout templates can be adapted to various training frequencies and durations, including up to 12 exercise slots per workout, accommodating up to 8 days per training cycle, and structuring up to 16 weeks of workout programming.
Google Sheets workout templates are used for their flexibility, ease of access, and collaborative features. Google Sheets workout templates are ideal for users who regularly access workout data across different devices or value the ability to share and collaborate on workout plans with friends, and personal trainers.
To use Google Sheets workout templates, users simply open the template, input their exercise details, and update their progress as they complete each workout exercise.
Pros of Google Sheets workout templates include real-time updates, easy sharing, and accessibility from multiple devices. The collaborative features allow multiple users to input data simultaneously, making it a great option for training with a personal trainer.
Cons of Google Sheets workout templates include the need for an internet connection to access real-time updates and potential complexity if unfamiliar with using spreadsheets.
Compared to Excel workout templates, Google Sheets offers better collaboration and cloud storage. While Excel provides robust data analysis tools, Google Sheets excels in ease of sharing and accessibility from any device.
The most popular Google Sheets workout template is the advanced version. It allows users to select exercises from dropdown menus, specify the reps and weight for each exercise set, and automatically calculate the training volume.
Click the button below to access all Google Sheets workout templates.
2. Microsoft Excel Workout Templates
Microsoft Excel workout templates are spreadsheets designed to help users plan and record their fitness routines. Excel workout templates allow users to input information such as exercise names, sets, reps, weights used, and any supplementary notes.
Available Excel workout templates include beginner and advanced workout templates, featuring up to 12 exercise slots per session, configurable for up to 8 training days, and spanning up to 16 weeks of workout programming.
Excel workout templates are used for their customizable and data-driven approach to tracking fitness progress. Excel workout templates are especially useful for those who prefer a highly detailed and analytical method of tracking their workouts.
To use Excel workout templates, users open the template, input their exercise details, and update their progress as they complete each exercise.
Pros of Excel workout templates include the ability to perform data analysis, detailed tracking capabilities, and high customization. Excel’s robust features make it easy to create charts and graphs to visualize progress.
Cons of Excel workout templates include a steeper learning curve for those unfamiliar with using spreadsheets and the need for Microsoft Excel software.
Compared to Google Sheets workout templates, Excel offers more powerful data analysis tools and offline access. While Google Sheets excels in collaboration and cloud storage, Excel provides a more detailed and customizable workout tracking experience.
The most popular Excel workout template is the advanced version, which includes dropdown menus for exercise selection, the ability to specify reps performed, and weight lifted per set, and automatic calculations for total volume.
Click the button below to download all Excel workout templates.
3. Workout Templates for Notion
Notion is an all-in-one productivity tool for note-taking, task management, databases, and collaboration. Workout templates built in Notion utilize the versatility of the Notion platform to create structured and customizable workout plans.
Available workout template for Notion range from a single-day workout template to prebuilt templates for popular workout programs such as full-body workouts, upper/lower splits, and push/pull/legs routines.
Workout templates for Notion are used for their customization and organization capabilities. These templates are ideal for users who want to filter and sort exercises based on targeted muscle groups or required equipment.
To use such workout templates, users open the template, input their exercise details, and update their progress as they complete each exercise.
Pros of workout templates made for Notion include high customization, the ability to interlink databases, and a user-friendly interface.
Cons of these workout templates include a potential learning curve for new users and the need for an internet connection to access and update templates.
Compared to Excel and Google Sheets workout templates, Notion offers more flexibility in customization and a more intuitive interface for organizing workouts. While spreadsheet-type workout templates are powerful in data analysis, Notion excels in the integration of notes, tasks, and databases.
In my opinion, the best workout template for Notion is the complete workout template, as it allows for full customization of workouts.
Click the button below to access all workout templates for Notion.
4. Workout Templates in PDF (Printable)
PDF workout templates are printable documents designed to help users create and track their workout sessions. PDF workout templates provide a structured format for logging exercises, sets, reps, and weights, either manually or digitally.
Available PDF workout templates include single-day templates, weekly templates for structured weekly routines, and monthly templates for more simplified long-term fitness planning.
PDF workout templates are often used for their simplicity and tangibility. They are ideal for individuals who prefer having a physical workout journal or notebook to carry to the gym or pin-up as a visual reminder at home.
To use PDF workout templates, users print the template and manually fill in their exercise details, or fill out the template digitally before printing.
Pros of PDF workout templates include ease of use, the ability to print and carry a physical copy, and the flexibility to use them as a workout journal. PDF templates are accessible without the need for specialized software, making them convenient for all users.
Cons of PDF workout templates include the lack of real-time updates and collaboration features.
Compared to digital templates like Google Sheets and Excel, PDF workout templates offer simplicity and ease of use without the need for an internet connection or specialized software.
The most popular PDF workout template is the weekly workout log, which provides a structured format for tracking exercises over the course of a week.
Click the button below to download all PDF workout templates.
5. Microsoft Word Workout Templates
Microsoft Word workout templates are document-based templates designed to help users plan and track their exercise routines. Word workout templates provide a text-oriented format for logging exercises, sets, reps, weights, and notes.
Available Word workout templates include single-day and one-page weekly templates.
Word workout templates are used for their simplicity and familiarity. Word workout templates are ideal for users who prefer a descriptive approach to logging workouts and those who may not need collaborative features.
To use Word workout templates, users open the template in Microsoft Word, input their exercise details, and update their progress as they complete each exercise.
Pros of Word workout templates include ease of use, offline access, and a familiar interface. The templates can be printed for manual logging or filled out digitally.
Cons of Word workout templates include limited data analysis capabilities and the lack of real-time collaboration features.
Compared to Excel and Google Sheets workout templates, Word templates offer a simpler approach to logging workouts. While the spreadsheet-based templates provide detailed data tracking and analysis, Word is more suited for straightforward, text-based workout tracking.
The most popular Word workout template is the single-day workout template, which offers a detailed layout for planning and tracking workouts on a day-by-day basis.
Click the button below to download all Microsoft Word workout templates.
6. Google Docs Workout Templates
Google Docs workout templates are text-based documents designed to help users plan and track their workouts. Google Docs workout templates provide a simple format for logging exercises, sets, reps, weights, and additional notes.
Available Google Docs workout templates include single-day and one-page weekly templates.
Google Docs workout templates are used for their simplicity and ease of access. Google Docs workout templates are ideal for users who prefer writing out their fitness routines and appreciate the ability to access and update their workout plans from any device with internet connectivity.
To use Google Docs workout templates, users open the template in Google Docs, input their exercise details, and update their progress as they complete each exercise.
Pros of Google Docs workout templates include user-friendliness, accessibility from any device, and the ability to collaborate in real time. The workout templates are easy to share and update, making them suitable for training with a personal trainer.
Cons of Google Docs workout templates include limited data analysis capabilities and the need for an internet connection for real-time updates.
Compared to Word templates, Google Docs offers a more straightforward, accessible approach to logging workouts, with the added benefit of real-time collaboration and easy sharing.
The most popular Google Docs workout template is the single-day workout template, which provides a detailed layout for planning and tracking a single workout per page.
Click the button below to access all Google Docs workout templates.
7. Evernote Workout Templates
Evernote is a note-taking app that allows users to organize and manage information. Evernote workout templates integrate note-taking functionality with structured layouts for tracking exercises, sets, reps, rest intervals, weights, and notes.
Available Evernote workout templates include advanced single-day templates, beginner-friendly weekly templates, and monthly workout calendar schedules.
Evernote workout templates are used for their easy integration with other notes and the ability to keep all fitness-related information in one place. Evernote workout templates are ideal for individuals who prefer to log their workouts within a digital notebook system.
To use Evernote workout templates, users open the template in Evernote, input their exercise details, and update their progress as they complete each exercise.
Pros of Evernote workout templates include seamless integration with other notes, accessibility from multiple devices, and the ability to include rich content such as images and links.
Cons of Evernote workout templates include limited data analysis capabilities and the need for an internet connection for real-time updates and synchronization.
Compared to Google Docs workout templates, Evernote offers better integration with other notes and the ability to include multimedia content. While Google Docs provides real-time collaboration, Evernote excels in creating a digital notebook.
The most popular Evernote workout template is the advanced single-day workout template, which provides a detailed layout for tracking exercises, sets, reps, rest intervals, and other details.
Click the button below to access all Evernote workout templates.
8. OneNote Workout Templates
OneNote is a digital notebook application by Microsoft that allows users to organize notes, tasks, and information. OneNote workout templates utilize the app’s digital notebook capabilities to provide a flexible structure for documenting fitness routines, including exercises, sets, reps, rest periods, weights, and additional notes.
Available OneNote workout templates include advanced single-day templates, beginner-friendly weekly templates, and monthly workout schedules.
OneNote workout templates are used for their integration with Microsoft’s ecosystem and synchronization across multiple devices.
To use OneNote workout templates, users open the template in OneNote, input their exercise details, and update their progress as they complete each exercise.
Pros of OneNote workout templates include integration with other Microsoft products, accessibility from multiple devices, and the ability to include rich content such as images, links, and handwritten notes.
Cons of OneNote workout templates include limited data analysis capabilities and the need for an internet connection for real-time updates and synchronization.
Compared to Evernote workout templates, OneNote offers better integration with the Microsoft ecosystem and a familiar interface for Windows users. Evernote excels in cross-platform accessibility and offers more robust organizational features.
The most popular OneNote workout template is the advanced single-day workout template, which offers a detailed layout for tracking exercises, sets, reps, rest intervals, weights, and notes.
Click the button below to access all OneNote workout templates.
9. Todoist Workout Templates
Todoist is a task management application that helps users organize and track tasks and projects. Todoist workout templates integrate Todoist’s task management features to create and follow fitness routines through a to-do list format.
Available Todoist workout templates include beginner and advanced weekly workout templates.
Todoist workout templates are used for their simplicity in keeping users accountable for their fitness goals. Todoist workout templates are ideal for individuals who thrive on checking off completed tasks and prefer a simple approach to workout tracking.
To use Todoist workout templates, users open the template in Todoist, input their exercise details as tasks, and check off each task as they complete their exercises.
Pros of Todoist workout templates include ease of use, the ability to set reminders and deadlines, and the satisfaction of checking off completed tasks.
Cons of Todoist workout templates include limited data analysis capabilities and the need for an internet connection for real-time updates and synchronization.
Compared to Google Sheets and Excel workout templates, Todoist offers a simpler, task-oriented approach to tracking workouts. While spreadsheet-based templates provide structured data tracking, Todoist focuses on actionable task management.
The most popular Todoist workout template is the advanced weekly workout template, which organizes exercises into daily tasks, along with details for each exercise.
Click the button below to access all Todoist workout templates.
10. Notability Workout Templates
Notability is a note-taking and PDF annotation app for iOS devices. Notability workout templates leverage the app’s functionalities to provide a flexible platform for recording and managing workouts.
Available Notability workout templates include a single-day template and monthly workout schedule.
Notability workout templates are used for their ability to combine handwritten and typed notes, along with PDF annotation capabilities. Notability workout templates are ideal for users who prefer the flexibility of handwriting or typing their workout details.
To use Notability workout templates, users open the template in Notability, input their exercise details by handwriting or typing, and update their progress as they complete each exercise.
Pros of Notability workout templates include the ability to handwrite or type notes, annotate PDFs, and include diagrams or charts.
Cons of Notability workout templates include limited data analysis capabilities and the need for an iOS device to access the app.
Compared to PDF workout templates, Notability offers the added benefit of digital handwriting and annotation, making it easier to personalize and adjust workout logs.
The most popular Notability workout template is the single-day workout template, which allows for comprehensive session notes and exercise tracking.
Click the button below to download all Notability workout templates.
11. GoodNotes Workout Templates
GoodNotes is a digital handwriting application for iOS devices. GoodNotes workout templates combine the app’s handwriting capabilities with structured formats for workout creation and tracking.
Available GoodNotes workout templates include single-day templates and monthly workout schedules.
GoodNotes workout templates are used for their experience of writing combined with the convenience of a digital format. GoodNotes workout templates are ideal for users who prefer to handwrite their workout details and annotate their logs.
To use GoodNotes workout templates, users open the template in GoodNotes, input their exercise details by handwriting or typing, and update their progress as they complete exercises.
Pros of GoodNotes workout templates include the ability to handwrite notes, annotate PDFs, and draw diagrams or charts.
Cons of GoodNotes workout templates include limited data analysis capabilities.
Compared to Notability workout templates, GoodNotes offers a more streamlined handwriting experience with a focus on digital handwriting, while Notability provides more robust PDF annotation features.
The most popular GoodNotes workout template is the single-day workout template, which offers a detailed layout for tracking daily workout exercises and notes.
Click the button below to download all GoodNotes workout templates.
12. Apple Numbers Workout Templates
Apple Numbers is a spreadsheet application for macOS and iOS devices. Apple Numbers workout templates are designed to help users plan and track their workouts with structured spreadsheets.
Available Apple Numbers workout templates include beginner and advanced templates, featuring up to 12 exercise slots per session, configurable for up to 8 training days, and spanning up to 16 weeks of workout programming.
Apple Numbers workout templates are used for their data organization and visual appeal. Apple Numbers workout templates are ideal for users who prefer Apple’s ecosystem and want a structured approach to track their fitness progress.
To use Apple Numbers workout templates, users open the template in Apple Numbers, input their exercise details, and update their progress as they complete each exercise.
Pros of Apple Numbers workout templates include high customization, detailed tracking capabilities, and visual appeal typical of Apple applications.
Cons of Apple Numbers workout templates include the need for Apple devices and limited collaboration features compared to cloud-based solutions.
Compared to Excel and Google Sheets workout templates, Apple Numbers offers a more visually appealing interface and better integration within the Apple ecosystem. Excel provides more robust data analysis tools, while Google Sheets excels in collaboration and cloud storage.
The most popular Apple Numbers workout template is the advanced version, which includes detailed exercise tracking and automatic calculations for total volume.
Click the button below to download all Apple Numbers workout templates.
13. Apple Pages Workout Templates
Apple Pages is a word-processing application for macOS and iOS devices. Apple Pages workout templates are document-oriented formats designed to help users plan and track their workout routines.
Available Apple Pages workout templates include single-day templates, one-page weekly templates, and monthly workout schedules.
Apple Pages workout templates are used for their ease of use and visual appeal. Apple Pages workout templates are ideal for users within the Apple ecosystem who prefer visually appealing and easy-to-use fitness planning documents.
To use Apple Pages workout templates, users open the template in Apple Pages, input their exercise details, and update their progress as they complete each exercise.
Pros of Apple Pages workout templates include a familiar interface for Apple users, offline access, and visually appealing design.
Cons of Apple Pages workout templates include limited data analysis capabilities and the need for Apple devices.
Compared to Word and Google Docs workout templates, Apple Pages offers a more visually appealing design and better integration within the Apple ecosystem. Word provides a familiar interface for Windows users, while Google Docs excels in real-time collaboration and accessibility from any device.
The most popular Apple Pages workout template is the single-day workout template, which provides a detailed format for planning and tracking a single workout session per page.
Click the button below to download all Apple Pages workout templates.
What are the Workout Calendar Templates?
A workout calendar is a tool used to schedule and track workout routines over a specific period, typically a week or a month. A workout calendar template is a pre-designed format that helps users organize their workouts and rest days within a specific timeframe.
The purpose of a workout calendar template is to help individuals stay organized and consistent with their fitness routines by providing a structured plan for tracking workout sessions and rest days.
The most popular workout calendar templates include weekly and monthly formats.
Weekly workout calendar templates provide a view of workout plans for a given week, while monthly templates give a broader overview of the entire month’s workout schedule.
What are the Workout Templates for Personal Trainers?
Personal training workout templates are pre-designed formats that help personal trainers create and track customized workout plans for their clients.
Workout templates provide personal trainers with a structured way to create workout plans tailored to individual client needs, while allowing clients to log exercises, sets, reps, weights, and track their progress.
The purpose of personal training workout templates is to streamline the creation of personalized workout programs and ensure consistent, efficient tracking of workout progress.
The 6 best types of workout templates for personal training are listed below.
- Excel Workout Templates
- Google Sheets Workout Templates
- PDF Workout Templates
- Word Workout Templates
- Google Docs Workout Templates
- Workout Templates for Notion
What are the Workout Templates for a Tablet?
Workout templates for a tablet are digital formats which can be easily accessed and used on tablet devices.
The best types of workout templates for a tablet are listed below.
- Notability Workout Templates
- GoodNotes Workout Templates
- Evernote Workout Templates
- OneNote Workout Templates
- PDF Workout Templates
What are the Workout Templates for a Mobile?
Workout templates for a mobile are digital formats optimized for use on smartphones, allowing users to easily access and track their workouts on the go.
The best types of workout templates for mobile are listed below.
- Google Sheets Workout Templates
- Excel Workout Templates
- Workout Templates for Notion
- Todoist Workout Templates
What are the Workout Templates for Beginners?
The best workout templates for beginners are listed below.
- Beginner Weekly Google Sheets Workout Templates
- Beginner Weekly Excel Workout Templates
- Beginner Wekly PDF Workout Templates
- Word Single Day Workout Templates
- Google Docs Single Day Workout Templates
What to Know When Choosing the Right Workout Template?
Listed below are factors to consider when choosing the right workout template.
- File Type: Choose between spreadsheet-based (Excel, Google Sheets), document-based (Word, Google Docs), or note-taking apps (Notion, Evernote).
- Frequency: Determine how often you plan to work out every week.
- Duration: Consider the length of your workout program that you intend to follow.
Workout Template File Type
Choosing the right file type for your workout template is important for ensuring it fits your needs and preferences. The workout template file type determines how you interact with the template and what features are available.
Listed below are 5 different workout template file types.
- Spreadsheet-Based Templates: Available in Excel, Google Sheets, and Apple Numbers offer detailed tracking and data analysis capabilities. Spreadsheet-based templates are ideal for users who prefer a structured, data-driven approach to logging workouts.
- Document-Based Templates: Templates in Word, Google Docs and Apple Pages provide a text-oriented format for descriptive logging. Document-based templates are suitable for users who prefer a straightforward, narrative style for documenting their fitness routines.
- Note-Taking App Templates: Notion, Todoist, OneNote, and Evernote workout templates integrate note-taking with task management and organizational features. These templates are ideal for users who want to consolidate all fitness-related information, tasks, and notes in one centralized location.
- Annotation and Handwriting App Templates: GoodNotes and Notability templates allow for digital handwriting and PDF annotation. Annotation and handwriting app templates are ideal for users who prefer the tactile experience of writing combined with the convenience of a digital format.
- Printable Templates: PDF workout templates are designed for printing and manual entry but can also be filled out digitally. Printable templates are ideal for users who prefer having a physical copy of their workout log.
Workout Plan Template Frequency
Workout plan template frequency refers to how often workouts are scheduled within a given timeframe, typically a week. Workout plan template frequency can also include unique workout schedules that span more than a week, such as an 8-day cycle.
Listed below are different workout plan template frequencies.
- 2-Day Workout Templates
- 3-Day Workout Templates
- 4-Day Workout Templates
- 5-Day Workout Templates
- 6-Day Workout Templates
- 7-Day Workout Templates
- 8-Day Workout Templates
Workout Plan Template Duration
Workout plan template duration refers to the length of time the workout program is designed to span, typically measured in weeks.
Workout plan templates can vary in duration, ranging from short-term 3-week workout programs to more extended 16-week programs. Variation in workout template duration allows users to choose a template that aligns with their fitness goals and commitment level.
What are the Benefits of Using a Workout Template?
Listed below are the benefits of using a workout template.
- Structured Workout Planning: Provides a clear and organized layout for workouts.
- Consistency: Helps maintain a regular workout schedule.
- Progress Tracking: Allows users to monitor their progress over time.
- Customization: Offers flexibility to tailor workouts to individual needs.
- Motivation: Keeps users motivated by setting clear workout outlines and goals.
- Time-Saving: Reduces the time needed to plan, organize, and track workouts.
Using a workout template ensures a structured, consistent, and efficient approach to achieving fitness goals.
How to Create Your Own Workout Plan Template?
Listed below are six steps to create your own workout plan template.
- Select File Type and Format: Choose between spreadsheet-based (Excel, Google Sheets), document-based (Word, Google Docs), note-taking apps (Notion, Evernote), printable formats (PDF), or other file types and formats.
- Decide on Frequency and Duration: Determine how often workouts will occur (2-8 days per week or cycle) and the length of the program (4-16 weeks).
- Design Template Layout: Create a structured layout that includes sections for exercises, sets, reps, weights, and notes.
- Create Exercise Database: Develop a list of exercises categorized by muscle groups or workout types.
- Set Up Key Metrics for Progress Tracking: Include fields for tracking progress such as weight lifted, reps performed, or training volume.
- Determine Workout Creation and Tracking Workflow: Establish a process for inputting workout details and updating progress.
Creating your own workout plan template ensures it is tailored to your specific goals and preferences, providing a customized and efficient way to create and track workouts.
How to Create a Workout Plan Using a Workout Template?
Below are eight steps for creating a workout routine using a template.
- Choose Workout Template: Select a workout template in the file type and format that you’re most comfortable with, such as a digital spreadsheet, a printable PDF, or any other.
- Choose Workout Routine Structure: Decide on the workout split (full body, upper/lower, push/pull/legs, etc.) and the number of days you’ll train each week.
- Determine Workout Plan Duration: Decide for how long you will follow the chosen workout routine (e.g., a 3-week program, or a 12-week plan).
- Fill Out Exercises: Populate the template with exercises tailored to goals, ensuring each major muscle group is addressed.
- Specify Sets and Reps: Enter the number of sets and reps for each exercise, considering fitness level and objectives.
- Set Rest Periods: Allocate appropriate rest intervals between sets and exercises to balance intensity and recovery.
- Adjust Weights Used: Note the starting weight for each exercise, which can be adjusted later.
- Add Notes: Use the notes section for any additional workout details, personal cues, or modification reminders.
Creating a workout plan using a template streamlines the process, ensuring a well-structured, and trackable workout routine.
What to Know When Building a Personalized Workout Plan?
Listed below are important aspects to consider when building a personalized workout plan.
- Define Fitness Goal: Identify whether you or your client aim for weight loss, muscle gain, endurance, or overall health improvements.
- Determine Workout Frequency: Determine the number of days per week dedicated to exercising.
- Choose Training Method: Select from different training methods such as strength training, cardio, HIIT, or flexibility exercises.
- Choose Workout Split: Decide on the workout structure or split such as full body, upper/lower, or push/pull/legs.
- Select the Right Exercises: Pick exercises appropriate for chosen goals, such as squats, push-ups, and burpees.
- Determine the Number of Sets: Choose how many sets of each exercise will be performed, 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 60 or 90 seconds.
- Schedule Rest and Recovery Days: Plan days off to allow muscles to recover.
- Incorporate a Progressive Overload Scheme: Gradually increase weights, reps, or intensity over time.
- Choose Workout Tracking Approach: Use a journal, app, or software to record progress.
- Use Workout Templates: Follow pre-made plans to simplify the process and provide structure.
Building a personalized workout plan ensures it aligns with specific fitness goals and lifestyle, making it easier to stay committed and achieve desired results.
Is There an App to Create Your Own Workout Plan?
Yes, there are several apps that allow you to create your own workout plan.
Popular workout app options include Stacked, S2, Strong, JEFIT, Fitbod, and GymBook. These workout tracking apps provide features for customizing workouts, tracking progress, and adjusting plans based on fitness goals and performance.