The subsequent method outlined presents a straightforward approach to structuring workouts. While it may not be the singular way to design a muscle and strength-building regimen, it stands as a robust methodology. However, it’s crucial to note that all workouts, despite initial planning, rarely execute flawlessly in real-world scenarios.
When building a workout on paper, anticipate minor adjustments post-gym sessions. Certain lifts might unexpectedly strain your shoulders unless rep numbers are adjusted or a specific training day may extend beyond anticipated duration. Instead of feeling frustrated if your new workout isn’t perfect, make small tweaks and allow it a week for refinement to align with your preferences.
Building a Workout Routine:
Step #1 – Determine Your Training Split:
Starting with 3 to 4 workouts per week is recommended. Despite the belief that more training yields better results, experimenting with a 3 to 4 day protocol for at least 6+ months provides valuable insights. It’s essential to understand and maximize fewer workout days before escalating to more, even though 5-day workouts are possible.
Sample training splits include a 3-day full-body workout, a push-pull-legs split, an upper/lower split for 3 or 4 days, among others. Finding a split that resonates with individual preferences is crucial.
Step #2 – Plug In Compound Movements:
Each training day requires 2 to 3 heavy compound exercises. These movements are the cornerstone of the routine and should focus on major muscle groups, such as squats and deadlifts for posterior chain, bench press for pressing, and barbell rows for pulling, among others.
Step #3 – Flesh Out Your Training Day Exercises:
After plugging in compound movements, aim for a total of 5 to 6 exercises per session, including machine, isolation, bodyweight, and cable exercises. Guidelines suggest 3 to 4 exercises for major body parts and 1 to 2 for minor ones, totaling 9 to 16 sets for major body parts and 6 to 9 sets for minor ones per training day.
Step #4 – Structure Your Reps Per Set:
Reps per set can vary according to goals. Compound exercises typically fall between 5 to 10 reps per set, isolation or machine exercises between 8 to 15 reps, and leg exercises between 5 to 20 reps per set. The progression of weight is crucial, and the rep range should adapt to individual needs and exercises.
Frequent Training:
Training frequency, whether through upper/lower splits or full-body workouts, determines the sets per week. The same number of sets per week can be distributed across multiple days for different muscle groups.
Final Thoughts:
The guidelines presented are just that – guidelines. Adjustments will likely be necessary once implemented in the gym. Be flexible, modify exercises, sets, or rep schemes as needed, and avoid frequently changing programs. Crafting an effective training day that aligns with individual needs takes patience, consistency, and readiness to adjust.
