Training Plan Basics: Build a Workout Schedule That Works
Trying to get stronger, lose weight, or run a race? A clear training plan is the shortcut most people miss. It tells your body what to do each day, so you don’t waste time guessing. Below you’ll get simple steps to create a plan that matches your life and goals.
Step‑by‑Step: Design Your Own Plan
1. Decide the goal. Are you chasing muscle, endurance, or flexibility? Write it down in one sentence – "Add 10 kg bench press in 12 weeks" or "Run a 5k under 25 minutes." The goal guides every other choice.
2. Check your calendar. Count how many days you can train realistically. Most beginners stick to 3‑4 days, while seasoned athletes may push 5‑6. Be honest – a plan that clashes with work or family won’t stick.
3. Pick a training split. A split decides which muscle groups or skills you work each session. Common splits are:
- Full‑body (every session hits all major muscles)
- Upper/Lower (alternating upper and lower body days)
- Push/Pull/Legs (three‑day rotation)
Choose what feels doable. If you’re new, full‑body three times a week is a safe start.
4. Set rep and set ranges. For strength, 3‑5 sets of 3‑6 reps work. For hypertrophy, 3‑4 sets of 8‑12 reps. For endurance, 2‑3 sets of 15‑20 reps. Match the range to your goal.
5. Add cardio or mobility. Even a strength‑focused plan benefits from 10‑20 minutes of light cardio or dynamic stretching on off‑days. It helps recovery and keeps your heart healthy.
6. Write it down. Use a notebook, spreadsheet, or an app. Include the day, exercise, sets, reps, and any notes (e.g., "felt strong" or "need extra rest"). Seeing it on paper makes you less likely to skip.
Sample 7‑Day Gym Split
Here’s a quick template you can copy and tweak. Adjust weight, reps, or rest days to fit your schedule.
Day 1 – Push (Chest, Shoulders, Triceps)
Bench Press 3×8
Incline Dumbbell Press 3×10
Overhead Press 3×8
Tricep Dips 3×12
Day 2 – Pull (Back, Biceps)
Pull‑ups 3×6‑8
Barbell Row 3×8
Lat Pulldown 3×10
Hammer Curls 3×12
Day 3 – Legs
Squats 4×8
Leg Press 3×10
Romanian Deadlift 3×10
Calf Raises 3×15
Day 4 – Rest or Light Cardio
30‑minute walk, bike, or gentle yoga.
Day 5 – Full‑Body
Deadlift 3×5
Push‑ups 3×15
Goblet Squat 3×12
Plank 3×45 seconds
Day 6 – Active Recovery
Swimming, cycling, or a mobility routine for 20‑30 minutes.
Day 7 – Rest
Take it easy. Sleep well, hydrate, and review how the week went.
Use this layout as a starting point. If you only have three days, combine push and pull on one day and keep the other two for legs and full‑body.
Finally, track progress. Every two weeks, note weight lifted, reps completed, or run times. Small improvements mean the plan works. If you hit a plateau, swap an exercise, change rep ranges, or add a rest day.
Remember, the best training plan is the one you actually follow. Keep it realistic, tweak it as life changes, and stay consistent. Your future self will thank you for the effort you put in today.
