CREATING A WORKOUT
THE A LA CARTE OF YOUR FITNESS ROUTINE: A Metaphor
The training variables taught you the "how", now I am going to teach you the "what." In short, I divided the muscle groups into 6 groups, chest, back, shoulders, legs, arms, and core. Arms and core are italicized because you will already be working arms and abs indirectly during chest, back, and shoulder days. They aren't singled out until you get up to 3 days of training a week, but can be implemented before then if you have a severe imbalance that requires you to strengthen them to effectively work the broader muscles.
Seeing these muscles grow and develop is compliance of basic rules. You just learned the rules for how to effectively perform an exercise to its full potential, now let's apply those rules to your weekly workout routine. Below, I will lay out four scenarios of how to set up your routine based on the amount of days you are working out.
Pick the workout "split" (how you separate the muscle groups in each day's routine) that works best for you and your schedule. The examples I give below are not the only workout splits you can do, the possibilities are endless. Assuming you are not at the gym to solely socialize, I have given an estimated time each workout will take based on the amount of days/week you are training, the type or training (aerobic or anaerobic), and adherence to the training variables. You are more than free to combine anaerobic and aerobic training into the same workout if that tickles you.
Understand that this is a GENERAL layout for any person to follow. There are always special scenarios based on your own goals, injuries, or postural issues that may have you avoid or pay more attention to a certain part of your body. Are YOU special? Ask your parents.
Seeing these muscles grow and develop is compliance of basic rules. You just learned the rules for how to effectively perform an exercise to its full potential, now let's apply those rules to your weekly workout routine. Below, I will lay out four scenarios of how to set up your routine based on the amount of days you are working out.
Pick the workout "split" (how you separate the muscle groups in each day's routine) that works best for you and your schedule. The examples I give below are not the only workout splits you can do, the possibilities are endless. Assuming you are not at the gym to solely socialize, I have given an estimated time each workout will take based on the amount of days/week you are training, the type or training (aerobic or anaerobic), and adherence to the training variables. You are more than free to combine anaerobic and aerobic training into the same workout if that tickles you.
Understand that this is a GENERAL layout for any person to follow. There are always special scenarios based on your own goals, injuries, or postural issues that may have you avoid or pay more attention to a certain part of your body. Are YOU special? Ask your parents.
Summarizing the Best Way to Organize Your Routine Based on How Many Days/wk You are Working Out
Days a Week Lifting |
Approx. Workout Time (per session) |
Muscles Worked Each Session |
Examples |
Notes |
1 (not great) |
Endurance: 90-150 min Strength and Power: 180-240 min |
Full Body (Chest, Back, Shoulders, Legs) |
Full Body: 4 -6 Exercises for each of the four muscle groups |
This might work as a beginner since training is still novel with a high rate of adaptation, but eventually your muscles will adapt, and you will need to lift more volume, which, if you are doing 4-6 exercises per muscle, will take an absurd amount of time to complete by only lifting 1x/week |
2 (goodish) |
Endurance: 45-60 min Strength and Power: 90-120 min |
Split Routine or Full Body |
Split Routine: Day 1: Chest and Back Day 2: Shoulders and Legs (or any other variation) Full Body: Day 1: Chest, Back, Shoulders, Legs Day 2: Chest, Back, Shoulders, Legs |
There are many variations of split routines, pick your favorite keeping in mind that each week chest, back, shoulders, and legs must be worked. Full Body Routines are best for weight loss, but do not do on consecutive days Other split routine options include: 1. Front of Body (Day 1)/Back of Body (Day 2) 2. Upper (Day 1)/Lower (Day 2) |
3 (better) |
Endurance: 30-45 min Strength and Power: 45-60 min |
Split Routine or Full Body |
Split Routine: Day 1: Chest Day 2: Back Day 3: Shoulders and Legs Bonus: Add arms and abs! Full Body: Days 1, 2, 3: Chest, Back, Shoulders, Legs (do all each day) |
Once you get to three days you have more flexibility in your routine, and because of the increase of one day, you should be able to incorporate arms and abs into your routine if you want. Full Body Routines 3x/week are best for weight loss and not to be completed on consecutive days |
4+ (best) |
Endurance: 30-45 min Strength and Power: 45-60 min |
Split Routine or Single Muscle Group |
Split Routine: Any Variation of Chest, Back, Shoulders, Legs Bonus: arms and abs Single Muscle Group: One muscle group each day, 5th and 6th day: Repeat a muscle, arms, abs |
You should REST (or do cardio, but no lifting) 2 days a week, whichever days you choose. Muscle growth occurs after your workout when muscles repair themselves. I am not going to list every single possibility of splits you can do, just follow the training variables for each week and you will do just fine. |
Where Does Cardio Fit In?
I did not make this website to give you a comprehensive explanation on how to create a cardio workout. The closest this website comes to a "cardio" workout is explaining aerobic weight training. But this is what I have to say about cardio and weight loss:
High Intensity Interval Training (HIIT)
From the numerous websites I have browsed, the one book I have read, and from my own personal experience, HIIT is the way to go. HIIT can burn more calories both during and after you're finished in a FRACTION of the time that jogging at the same speed can. In the most rudimentary explanation (ironic I used a big word for a simple explanation, right?) HIIT consists of doing an exercise at about 90-100% of your maximum potential. Think about being chased by a bear. That's about the intensity you want to replicate. How long should you maintain this intensity, for your chosen Interval for that particular exercise (usually 30s is more than enough to exhaust you for that interval). You can sprint, bicycle, swim, jump rope, box, dance intensely...
High Intensity Interval Training (HIIT)
From the numerous websites I have browsed, the one book I have read, and from my own personal experience, HIIT is the way to go. HIIT can burn more calories both during and after you're finished in a FRACTION of the time that jogging at the same speed can. In the most rudimentary explanation (ironic I used a big word for a simple explanation, right?) HIIT consists of doing an exercise at about 90-100% of your maximum potential. Think about being chased by a bear. That's about the intensity you want to replicate. How long should you maintain this intensity, for your chosen Interval for that particular exercise (usually 30s is more than enough to exhaust you for that interval). You can sprint, bicycle, swim, jump rope, box, dance intensely...
After your interval, rest for as much time as it takes for you to repeat the same 90-100% intensity interval again. My HIIT training consists of an all out sprint on the treadmill for 30 seconds followed by a 2 minute rest, 4-6 rounds, about once a week (I am trying to gain weight). If you are trying to lose weight I would recommend doing this 3-5 times a week AFTER your weight routine or on a separate day.
Steady State Cardio
If you are training for a marathon or a 10k, or play a sport like soccer, yes, use this type of cardio to help you perform better. If you are not, I think your time would be better spent doing intervals.
Steady State Cardio
If you are training for a marathon or a 10k, or play a sport like soccer, yes, use this type of cardio to help you perform better. If you are not, I think your time would be better spent doing intervals.