Building a workout program is a very important pillar in your fitness journey, a lot of factors needs to be considering while creating a fitness program:
1- Fitness goal
did you decide what is your fitness goal yet? remember jack of all trades master of none cannot work here. each fitness goal has a specific training routine , you need to create short term goals and design the programs around it once you reached the desired goal you incorporate the other components into the program.
2- whats your level of devotion to your fitness goal ?
can you do an hour a day?! if yes awesome! If you have a family and working for long hours, then maybe 30 minutes can do the trick. you need to pick an ideal time to do your session and be 100 % dedicated to the program. it doesnt matter where do you workout eaither at home or at the gym there is always a workaround to find a workout that triggers all your body parts.
3- know your body
have a basic knowledge of your body anatomy, it will help you choice the most suitable workout for the targeted body part, here are few examples:
- Quads – squats, lunges, one legged squats, box jumps.
- Butt and Hamstrings – hip raises, deadlifts, straight leg deadlifts, good mornings, step ups.
- Push (chest, shoulders, and triceps) – overhead press, bench press, incline dumbbell press, push ups, dips.
- Pull (back, biceps, and forearms) – chin ups, pull ups, inverse body weight rows, dumbbell rows.
- Core (abs and lower back) – planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.
Unless you’ve been working out for years, I recommend doing a full body program 2 to 3 times a week. You want a program that has at least one exercise for each body part, add variety to your workout don’t stick to the same program for ages, your body will adabt to the routine you need to spice things up and keep your body guessing.
Give your muscles 48-72 hours to recover between workouts, meaning not every day is Chest day!! or the body part i love day! and please don’t skip leg day 🙂
4- number of set?!
Not including a warm-up set or two, I recommend doing between 3-5 sets per exercises depending on your fitness levels and goals.
Keep your total workout number of sets for all exercises in the 15-25 set range, More than twenty five sets in a workout is an overkill.
If you’re looking to build muscle and burn some fat repetitions per set should be around 8-15 range. increase weights gradually to make the workout challenging, if you can do 15 repetitions easily that means its time to increase the wight.
If you’re looking to build size and strength, you should vary your rep ranges depending on the workout.
- Low reps (5-8) and heavy weight on Sunday.
- High reps (12-15) and lower weight on Tuesday.
- Medium reps (8-12) and medium weight on Thursday.
If you can keep your muscles guessing by constantly forcing them to adapt to different routines, they’re more likely to get harder, better, faster, stronger.
What’s the importance of the different number of repetitions?
- Reps in the 1-5 range build super dense muscle and strength (called myofibrillar hypertrophy).
- Reps in the 6-12 range build a somewhat equal amounts of muscular strength and muscular endurance.
- Reps in the 12+ range build muscular endurance and size (this is called sarcoplasmic hypertrophy).
a different or similar approach
- 1 – 3 reps: Maximal Strength
- 4 – 6 reps: Strength
- 8 – 12 reps: Size Gains (Hypertrophy)
- 15+ reps: Endurance
By doing rep ranges at each of these different increments, you’re building well-rounded, balanced muscles – full of endurance, explosive power, and strength.
Always try to keep your muscles guessing, and you’re less likely to plateau , don’t stick to the same wight for month and month! increase but reasonably and within your current levels.
6- rest between workouts?
A basic text book formula:
- 1-3 Reps: Rest for 3 to 5 minutes
- 4-7 Reps: Rest for 2 to 3 minutes
- 8-12 Reps: Rest for 1 to 2 minutes
- 13 Reps+: Rest for 1 minute or less
Now, pair this time between sets with how many reps you are doing. If you mix up rep ranges on a daily basis, you need to mix up your rest time between sets too.
7-How Much Should I Lift?
Lift enough so that you can get through the set, but not too much that you lose all your energy and end up doing reps with bad form. How do you determine how much that is? Keep a journal! Try a very lightweight and start from there.
Now, if you’re doing exercises with just your body weight, you need to find a way to make each exercise more difficult as you get in better – once you get past 20 reps for a particular exercise and found it too easy then time to spice things up.
Let’s say you’re doing four sets of squats and you plan on doing four sets of dumbbell bench presses after that. If you wait two minutes between each set, this will take you around twenty minutes.
Try this instead: Do a set of squats, wait one minute, then do a set of dumbbell presses, wait one minute, then do your next set of squats, and so on.
Because you’re exercising two completely different muscle groups, you can exercise one while the other is “resting.” You’re now getting the same workout done in half the time. Also, because you’re resting less, your body has to work harder so your heart is getting a workout too.
This is the best way to burn fat when working out.
A circuit requires you to do one set for every exercise, one after the other, without stopping. After you’ve done one set of each exercise in succession, you then repeat the process 2, or 3, or 4 more times.
10-Warm up & Stretch
ALWAYS warm up – 5-10 minutes on a bike, rowing machine, jumping jacks, treadmill.