How to make a workout schedule

2 posts | Original | Recent
 
Icon_missing_thumb
1 Post
Jan 4, 2014 11:28pm
via Android

I see some guys come to the gym with sheets of paper that list exactly what exercises they will do how many reps and what order they will do them in. how do you go through the process of finding out what specific exercises for benefit you how many reps you should do and what order. there are nothing in the butt and ab workouts but how do I pick the one that will be more efficient to my work out needs. I am tired of going to the gym without a plan I would hope that having a regiment would make me more motivated and confident about working out.

Image_thumb
1050 Posts
Jan 4, 2014 11:59pm
via Android

The first steps are easy!

Set your goal -> become stronger/put on more muscle mass.

How many times a week can you go -> If you can only go twice a split schedule wont help. So you should go for a upperbody vs lowerbody schedule or a fullbody schedule.

Choose which days you want to work which parts of your body.

Make a list of exersises that will work the selected area. Work from big muscle work to small. So dont start with arms on the day you also want to do back. Or calves when you still have to squat.

There are 2 repranges you can work in. The first being the one more focussed on power. This is working in a reprange from 1 to 5. The second one is aimed at hypertrophy, muscle growth. This requires a longer time under tension and asks for a reprange from 8 to 12. With 12 being the bodybuilding standard.

If you got questions ask em!

Reply


Skimble-workout-trainer-download-app-recommended-programs

Download_app_store_ios Download_google_play_android_172x51


Workout Trainer Forums

Welcome Wagon

6,214 topics, 38,272 posts

Motivation & Support

8,513 topics, 41,737 posts

App Updates

12 topics, 42 posts

Ask the Pros

716 topics, 1,820 posts

Workouts and Programs

2,885 topics, 12,166 posts

Trainer Tools

5 topics, 19 posts

Featured Training Programs

Fit. Fab. Fast.

Fit. Fab. Fast.

Moderate Time 2 Weeks
Brazilian Booty Butt

Brazilian Booty Butt

Moderate Time 4 Weeks
Weight Loss Bootcamp

Weight Loss Bootcamp

Intense Time 3 Weeks
Yoga Sculpt I

Yoga Sculpt I

Casual Time 3 Weeks
Body Blast Bootcamp

Body Blast Bootcamp

Intense Time 4 Weeks
Lose It. Tone It!

Lose It. Tone It!

Casual Time 4 Weeks

Featured Workouts

Beginner's HIIT

Beginner's HIIT

Casual Ic_time_32x32 10 mins  
Full Body  
5 Min Six Pack

5 Min Six Pack

Intense Ic_time_32x32 5 mins  
Core  
A Whole Lotta Arms

A Whole Lotta Arms

Moderate Ic_time_32x32 24 mins  
Shoulders  
Lift Fit

Lift Fit

Intense Ic_time_32x32 9 mins  
Full Body   Ic_workout_dumbbell_32x32 Barbell
Upper Body Groove

Upper Body Groove

Casual Ic_time_32x32 10 mins  
Back   Ic_workout_dumbbell_32x32 Dumbbell, Bench
Cash Me Outside

Cash Me Outside

Moderate Ic_time_32x32 30 mins  
Lower Body