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
1053 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

6,229 topics, 38,311 posts

Motivation & Support

8,520 topics, 41,755 posts

App Updates

15 topics, 49 posts

Ask the Pros

722 topics, 1,836 posts

Workouts and Programs

2,896 topics, 12,180 posts

Trainer Tools

8 topics, 31 posts

Featured Training Programs

V Taper I

V Taper I

Casual Time 2 Weeks
Brazilian Booty Butt

Brazilian Booty Butt

Moderate Time 4 Weeks
Weight Loss Bootcamp

Weight Loss Bootcamp

Intense Time 3 Weeks
Back 2 School

Back 2 School

Moderate Time 2 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

Self-Myofascial Release

Self-Myofascial Release

Casual Ic_time_32x32 8 mins  
Legs   Ic_workout_dumbbell_32x32 Foam Roller
Awesome Dance

Awesome Dance

Moderate Ic_time_32x32 6 mins  
10-Min Fat Blaster!

10-Min Fat Blaster!

Intense Ic_time_32x32 10 mins  
Core   Ic_workout_dumbbell_32x32 Dumbbell
Superset Superstar

Superset Superstar

Casual Ic_time_32x32 14 mins  
Legs   Ic_workout_dumbbell_32x32 Dumbbell, Bench
Runner's High

Runner's High

Moderate Ic_time_32x32 40 mins  
Lower Body  
Guns Galore

Guns Galore

Intense Ic_time_32x32 15 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbell