How To Build Your Own Workout Plan

How To Build Your Own Workout Plan

Crafting your workout plan extends beyond selecting the appropriate exercises. To begin, clarify your fitness aspirations and the physique you aim to attain. Are you striving for an athletic look, a more robust, muscular build or to cut down and have the slim toned look?

Your choice of training should align with your specific goals. For instance, if your aim is to enhance size and muscle strength, engaging in endurance training won't be the most effective path to achieve those objectives.

What Is 1RM?

1 Repetition Maximum is a pivotal aspect of constructing your workout routine. Essentially, it represents the maximum weight you can lift for a single repetition, pushing yourself to the limit where lifting any more becomes physically impossible. Once you know this for various exercises, you can specifically train in the training zones.

How To Calculate 1RM:

1. Warm Up - 

2. Lift The Weights - 

3. Calculate 1RM - 

4. Implement Into Workout Plan

5. Examples

Effective training goes beyond the specific exercises you choose; it encompasses crucial factors such as frequency, intensity, time, and type. Tailoring these elements to align with your specific fitness goals accelerates your journey toward success. With your goals identified, the following training details within your designated training zone are essential to guide your workouts.

Strength Training

Weight Training/Resistance Training

  • 2-6 sets per exercise
  • 1 - 8 reps per set
  • 2 - 3 mins rest
  • 80-85% 1RM

 

Muscular Endurance Training

Weight Training

  • 2 - 4 sets per exercise
  • 15 - 20 reps
  • 40% - 60% RM
  • 30 - 60 seconds rest between sets

 

Power Training

Plyometric Training

  • Max 6 reps per set
  • Rest 1 - 3 minutes
  • 90% - 100% intensity
  • 1 - 5 sets per exercise

Explosive Weight Training

  • Power: 1 - 3 Sets
  • 3 - 6 reps per set
  • 60% RM
  • 2 - 3 minutes rest
  • Reps performed as fast as possible (Explosive)

 

Speed Training

Speed Interval

  • Short quick bursts with long rest periods
  • Minimum 1 - 5 work to rest ratio e.g sprint 20m - walk 100m or sprint 15 seconds - walk 2 mins 30 seconds
  • Rest between 1 - 3 mins
  • 90% - 100% intensity

Resisted Sprints

  • Short quick bursts with long rest periods
  • Minimum 1 - 5 work to rest ratio e.g sprint 20m - walk 100m or sprint 15 seconds - walk 2 mins 30 seconds
  • Rest between 1 - 3 mins
  • 90% - 100% intensity

Hill Sprints

  • 6% - 8% gradient
  • Short bursts with long rest periods
  • Mi nimum 1 - 5 work to rest ratio e.g sprint 20m - walk 100m or sprint 15 seconds - walk 2 mins 30 seconds
  • R est between 1 - 3 mins
  • 9 0% - 100% intensity

 

When creating your workout plan, make sure you incorporate these, below is an example for someone who wants to gain strength, get bigger and enhance muscle mass.

Workout 1: Lower Body

 Exercise  Reps Sets Rest Intensity 
Leg Press 8 4 2.5 mins 80% 1RM
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