Build Your Own Workout Routine: Plans, Schedules, and Exercises

Step #1: Determine Your “Get in Shape” Situation

  • Are you trying to lose weight? Awesome.
  • Are you trying to bulk up or build muscle?
  • Are you preparing for your first 5k marathon?
  • At a gym?
  • At home?
  • In a park?
  • Determined your “Get in Shape” goals.
  • Decided how much TIME you have to train.
  • Picked WHERE you want to work out.

Step #2: What Exercises Should I do to lose weight (or build muscle?)

  • Quads (front of your legs).
  • Butt and hamstrings (back of your legs).
  • Chest, shoulders, and triceps: (“push” muscles).
  • Back, biceps, and grip ( “pull” muscles).
  • Core (abdominals and lower back).
  • Quads — squats, lunges, one legged squats, box jumps.
  • Butt and Hamstrings — deadlifts, hip raises, 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, bodyweight rows, dumbbell rows.
  • Core (abs and lower back) — planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.
  • Barbell squats: 5 sets of 5 reps.
  • Barbell Deadlifts: 3 sets of 3 reps.
  • Push-ups (or dips): 3 sets of 15 reps.
  • Pull-ups (or Inverted Rows): 3 sets of 8 reps.
  • Planks: 3 sets, 1 minute hold each.
  • If you do bench presses on Monday, go with overhead presses on Wednesday and dips on Friday.
  • Squats on Monday? Try lunges on Wednesday and box jumps on Friday.
  • Do deadlifts every Wednesday, but change up the sets and reps you pick!

Step #3: How Many Sets Should I Do Per Exercise?

Step #4: How Many Repetitions Should I Do Per Set?

Photo by Danielle Cerullo on Unsplash
  1. If you’re looking to burn fat while building muscle, keep your number of repetitions per set in the 8–15 range per set.
  2. If you can do more than 15 reps without much of a challenge, increase the weight or the difficulty of the movement. This is true for things like lunges, bodyweight squats, push-ups, pull-ups, etc.
  • Reps in the 1–5 range build super dense muscle and strength
  • Reps in the 6–12 range build a somewhat equal amounts of muscular strength and muscular size
  • Reps in the 12+ range build muscular endurance.

Step #5: How Long Should I Wait Between Sets?

  • 1–3 Reps (lifting heavy for strength/power): Rest for 3 to 5 minutes between sets.
  • 4–7 Reps (lifting for strength): Rest for 2 to 3 minutes between sets.
  • 8–12 Reps (lifting for size/strength): Rest for 1 to 2 minutes between sets.
  • 13 Reps+ (lifting for endurance): Rest long enough to recover to allow you to do the next long-ass set!

Step #6: How Much Weight Should I Lift?

Photo by Alora Griffiths on Unsplash

Step #7: How Long Should I Exercise For? How Long Should My Workout Be?

Step #8: How to Create Supersets and Circuit Training Workout

  • You’re getting a cardio vascular workout by consistently moving from exercise to exercise.
  • You’re exercising different muscles back to back, giving each muscle group a chance to recover, but in a condensed amount of time. Efficiency for the win!
  • Super sets (or alternating sets)
  • Circuits
  • Lunges alternating with incline dumbbell presses, four sets each, one minute between sets.
  • Wait a few minutes to catch your breath and get set for your next two exercises.
  • Straight leg deadlifts alternating with wide-grip pull-ups, four sets each, one minute between sets.
  • 3 Sets of planks, stretch, and get the hell out of there!

Step #9: How Many Days per Week Should I Train?

Step #10 Keep Track Of Everything!

  1. Write down the date and your sets, reps, and weight for each exercise.
  2. Compare yourself to your previous workout with those exercises.
  3. Focus on getting stronger (more reps, heavier weight, an additional set, etc.)
  4. Repeat.

Bonus: How to Build Your Workout PLan

  • ALWAYS warm up — 5–10 minutes on a bike, rowing machine, jumping jacks, run up and down your stairs, etc. Get the blood flowing and your muscles warm.
  • Pick one exercise for each big muscle group — quads, butt and hamstrings, push, pull, and core.
  • Do 3–5 sets for each exercise.
  • Do 5–10 reps per set for each exercise.
  • Determine how many reps and how long you’ll wait between sets for each exercise. Keep it simple. 60 seconds.
  • Increase your efficiency and work your heart by doing supersets or circuits.
  • Keep your workout to under an hour.
  • Stretch AFTER your workout.
  • Write everything down!
  • Give yourself permission to mess up, keep learning and improving it as you train more regularly!

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Bharath raj

Bharath raj

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