Working out is already hard enough since you must stay consistent and disciplined. But creating an effective workout plan may be even harder! You have to:
- Research on the best exercises to do
- Learn how to do exercises
- Study more about working out, rest between sets, how many reps to do, etc.
And the list goes on.
Just in case you didn’t know, I have been working out for over a year and during that period I have done extensive research and tried out different workout methods, like:
- Using 3 seconds of motion when doing my pushups
- Doing only 3 reps in one set
- Working out my upper body 5 times a week and my lower body once a week
- Doing quick pushups without controlling my range of motion
And there’s even more than that.
I have even transformed my client who used my workout plan when I made progress and built an effective workout plan.
So I know what I’m talking about.
Anyway, here are the most important tips that should assist you when creating a workout plan:
Part 1
#1. What is your workout goal?
Not everyone is trying to build muscle on their upper body or be able to bicep curl 20kg.
Perhaps your goal is to get stronger in general rather than get bigger, and there are 2 different approaches to those 2 goals.
If you want to get stronger, you must use a heavier weight and rest longer between sets.
There are also other goals such as Increasing muscular endurance, and I will teach you how to optimise your workout for that in a later step.
So write down what muscles you’re trying to target and when you’ve finished doing that, move on to step 2.
#2. Gym or no gym?
Not everyone has access to a gym, and even I worked out at home only doing calisthenic exercises, and I managed to get stronger and build muscle just like someone would do in a gym.
But there are exercises in a gym you can only do in a gym (unless you have a home gym).
So if you’re working out at home like me, discover a range of calisthenic exercises you can do, and if you’re working out in a gym, learn about all the machines, but if you’re a beginner, keep it simple and only do basic compound exercises for a start, like squats and benchpress.
Regardless, those exercises should be the base of your workout.
#3. Choose the correct exercises
What muscle groups do pushups target? What muscle groups do deadlifts target? You need to expand your knowledge of exercises and know what muscle groups they target.
For example, if you’re trying to target your biceps, you should consider doing bicep curls, but if you’re also trying to target your back, you can do pull-ups.
And this also ties in with time. If you have much time to work out, you can consider doing pullups and bicep curls, but if you only have limited time to work out, you may want to consider doing more sets of pull-ups (and exercises that target multiple muscle groups).
#4.1. Figure out your workout frequency
Don’t work out the same muscle group every day! They need approximately 48 hours of recovery. Now you’ve got that in mind, consider how much time you have during the week.
Are you very busy? Do you do sports quite frequently?
I work out 6 times a week (upper body and lower body thrice), and I don’t have much time throughout the week.
Even if you can’t work out 6 times a week, work out the muscle groups you want to target at least twice a week.
And since you’re working out less frequently, make sure you have quality workouts so you make as many micro-tears in your muscles as possible.
#4.2. Estimate how much time you will have
Now you’ve figured out how consistently you’ll be working out weekly, estimate how much time you have for working out.
Do you need to create a rapid and effective workout? Or can you take your time in your workout and slow down the pace?
Even if you only have 30 minutes to work out, make the most of that time! You can still build strength and muscle effectively in 30 minutes and it’s what I have been doing for the past months.
If you optimise your workout, you can still create many micro-tears in your muscles.
Once again, if you don’t have much time, you should prioritise compound exercises to target the majority of your muscles.
But if you have much time for working out, you can include some isolation exercises too.
Part 2
So you know what muscles you are trying to target, and whether you want to build muscle or mainly get stronger.
You’ve also decided where you are working out, you’re conscious of the amount of time you have throughout the week, and you’re aware of the range of exercises you can perform.
But now it’s time to take on the main step.
Building the workout plan.
#1. Order your exercises
I recommend you do compound exercises first before the isolation exercises (if you’re doing isolation exercises).
Otherwise, when you do isolation exercises first that target the same muscles as the compound ones, you will perform worse in your compound exercise which works on more muscles.
But, everyone has different preferences.
This is a relatively easy step.
#2.1 Optimise the weight you use based on your workout goals
Remember, the weight you use produces the reps, not the other way around. So it’s not about doing 10 reps every set, but about using the correct weight based on your goals.
This may sound complicated, but I’ve made it easier for you. So I will tell you how you can optimise the weight you use for your exercises based on your workout goals:
Strength
This doesn’t necessarily mean you want to only work out for strength, but maybe you want to build proportionally more strength from your workouts than muscle.
And if this is the case, you must use heavier weights. This will result in you doing fewer reps, but you should use a weight that gives you 5 – 10 reps.
Picking a weight that gives you 5 reps will result in you building proportionally more strength, but picking a weight that gives you 10 reps will result in you building less strength (not necessarily less proportionally than building muscle).
Note that this only applies to compound exercises, but with isolation exercises, using a heavy weight puts you at a greater risk of injury.
For bicep curls, for example, always pick a weight that gives you at least 10 reps. (This should apply to most isolation exercises!)
*When doing exercises for strength, don’t go too quick on the concentric motion (when doing squats for example, this would be when you are going down), and take half a second to go down (don’t go too slow either) and then go fast on the eccentric motion (when doing a squat this is when you go up).
With training to failure, consider doing that every set.
It’s common sense to know that if you want to build more strength efficiently, don’t pick a weight that is too heavy or light. But make sure the weight is relatively heavy.
Muscle Building
This doesn’t necessarily mean you want to only work out for muscle, but maybe you want to build proportionally more muscle from your workouts than strength.
If this is the case, you must use lighter weights (not too light that it turns into an endurance workout). You will inevitably do more reps, and you should use a weight that gives you 10 – 15 reps.
Picking a weight that gives you 15 reps will result in you building relatively less strength, but this doesn’t necessarily mean less muscle.
And picking a weight that gives you 10 reps will result in you building relatively more strength, but still more muscle.
This idea can apply to isolation exercises as well (exercises like bicep curls) since the weight isn’t too heavy, just that you are going to want to control your eccentric motion and do it slightly slower (the going down when doing bicep curls) and squeeze when you complete your concentric motion (when you get to the top of the bicep curl).
With compound exercises, you want to do the same (control the going down of squats and squeeze at the top).
With training to failure, don’t do it every set, but instead, leave 1 rep in reserve to avoid extensive muscle damage and more reduced performance in your next set.
It’s common sense to know that if you want to build more muscle efficiently, don’t pick a weight that is heavy or light.
Muscular endurance
With muscular endurance training, you will build relatively less muscle and strength but increase your ability to work your muscles without fatigue (muscular endurance).
It’s kind of like cardio for your muscles!
If this is your goal, use a relatively light weight, not too light though so it becomes useless.
You will do fewer reps, but you want to pick a weight that gives you 15 – 25 reps.
Using a weight that gives you 15 reps will work on your endurance and increase your muscle muscle. But picking a weight that gives you 25 reps will result in you building less muscle and strength, but increase your endurance.
This applies to isolation and compound exercises, don’t control the eccentric and concentric motion, but do the exercises as fast as you can (still maintaining proper form).
With training to failure, consider doing that every set.
So, it’s common sense to know that if you want to increase your muscular endurance efficiently, pick a light, but not too light weight.
#2.2 Optimise the sets you do based on the time you have
If you have less time, you may want to do fewer sets, but prioritise more sets to doing compound exercises.
But the rest you have in between sets is influenced by your workout goals.
Strength
If this is your goal, you must have at least 2 minutes of rest between sets to maximise your performance in the next set, even if you don’t have much time to work out.
But if you’re going more extreme for strength, you may want to have longer rest between sets, like 3 minutes or even more, but this is if you have more time for working out. But generally, 2 minutes is the most effective time.
You should prioritise most of your sets to compound exercises if you don’t have much time for working out.
Muscle Building
If this is your goal, you must have at least 2 minutes of rest between sets to maximise your performance in the next set, even if you don’t have much time to work out.
Regardless, the lowest rest time between sets you should have is 1.5 minutes, but you will relatively perform better in your next set when you have 2 minutes of rest.
You should prioritise most of your sets to compound exercises if you don’t have much time for working out.
Muscular endurance
Trying to increase your muscular endurance? Then you must have at least 1 minute of rest between sets and a maximum of 1.5 minutes.
This also benefits you if you don’t have much time for working out.
Prioritising most of your sets to compound exercises is always the most beneficial.
#3. Note all of this down
You don’t necessarily need a fancy workout template; you can use your notes app on your phone or write it all on paper!
Summary
Building a workout plan will be easier for you if you take all of these tips into account. First, figure out what your workout goal is, this can be building more muscle, and strength or increasing your muscular endurance, then decide whether you are going to work out in a gym or not.
Make sure you choose the right exercises that align with your workout goals. Above all this, it’s crucial to manage your time for working out, and how many times you’ll work out per week.
After this, make an order in which you’ll do the exercises, then pick the right weight that aligns with your workout goals; don’t be afraid to do trial and error.
And lastly, with the time you have available for working out, optimise how many sets you will do per exercise.
*And don’t forget to note all of this down!
However, there’s more to building muscle, like progressive overloading. (Which allows you to continuously build more muscle and strength evenly).
I have been working out for more than a year and I created the ultimate workout plan that has worked for my client, including a progressive overload plan.
Sometimes my workout plans are on OFFER, so don’t miss your chance to get your effective workout plan at a REDUCED price.
Regardless, they are affordable for everyone, so consider the benefits you get from my workout plans.
Overall, when you work out, be consistent and disciplined and you will reap results!
