Easy Way to Plan Your Workouts: A Step-by-Step Guide

Creating a realistic workout plan is the first step towards achieving your fitness goals. With numerous options and ways to customize plans, it can be overwhelming. When I first started working out, planning felt paralyzing, and I struggled to see progress. Here are some helpful tips to get you started. This guide is designed to help you outline your weekly workout plan by picking one option from each section.

Days and Times

First, determine how many days you can work out. Ideally, aim for 3-6 active days with 1-4 rest days. Decide the time of day and how long you can dedicate to each workout. Make sure to communicate your schedule with those involved in your daily routine to ensure they respect your workout time.

• 3 days

• 4 days

• 5 days

• 6 days

Plan Muscle Groups

Planning your muscle group splits is crucial for an effective workout, especially if you are lifting weights. Rest for each muscle group is just as important as the activity. Here are some common muscle group splits. If you're doing bodyweight exercises or working out from home, consider a two-day upper/lower split or daily full-body workouts. Allow 48 hours before revisiting a muscle group.

• Chest/Arms, Back/Shoulders, Legs

• Chest/Triceps (Push), Back/Biceps (Pull), Legs

• Chest/Biceps, Back/Triceps, Quads, Glutes/Hamstrings

• Upper Body, Lower Body

• Full Body

Cardio

Cardio is essential, even if it's not your favorite. If you're working out 3 or 4 days, include 10-20 minutes of cardio after your workout. For 5 or 6 days, alternate 3 weightlifting days with 2-3 days of cardio and core. Choose a cardio activity you enjoy to make it more manageable. Personally, I enjoy running but also use the elliptical or bike while watching anime, YouTube, or listening to music.

• Walking

• Running

• Elliptical

• Biking

• Stairmaster

Evaluate Equipment

You can create an effective workout routine with any equipment available. For home workouts, consider calisthenics to leverage your body weight. If you have resistance bands or dumbbells, explore various exercises. With gym access, you'll have more options but may need to learn to navigate different machines.

• Bodyweight

• Elastic Bands

• Dumbbells

• Barbell

• Machines

Plan the Workout

Write down 4-5 exercises you want to include, along with a core routine. If you’re at the gym, be flexible in case your chosen equipment is occupied. Commit to your plan and be open to changing things up every few weeks. Also see my upcoming Workout Journal to see an in-depth guide to programming.

Conclusion

STOP BUYING WORKOUT PROGRAMS and use these tips, along with my workout journal, to create a workout plan that suits your lifestyle, muscular imbalances, and goals. With proper planning, commitment, and accountability, you'll be on your way to achieving your fitness goals in no time!