Frequent question: How do I make my own strength training program?

How can I make my own lifting program?

How to Build Your First Workout Program

  1. Establish a Goal.
  2. Select a Workout Split.
  3. Choose Your Exercises.
  4. Choose Your Sets and Reps.
  5. Learn About Progression.
  6. Put it All Together.

How do you structure a workout plan?

How to structure your gym session

  1. 0-5 minutes. Jump on a cardio machine of choice and do 3-4 minutes of light intensity exercise to warm-up, you should be able to easily maintain a conversation.
  2. 5-10 minutes. …
  3. 10-40 minutes. …
  4. 40-45 Static Stretching. …
  5. By Dr Laurence Houghton (PhD Sports Science)

What is a good 5 day workout routine?

Best 5 Day Workout Schedule:

  • Day 1: Chest + (Light) Triceps.
  • Day 2: Back + (Light) Biceps.
  • Day 3: Core + Forearms + Calves + Cardio.
  • Day 4: Shoulders + (Heavy) Triceps.
  • Day 5: Legs + (Heavy) Biceps.
  • Day 6: Rest (Light core workout as an option)

Which workout program is best?

Here’s the deal with 13 of the most popular home workout programs out there.

  • Fit Girl’s Guide 28-Day Jumpstart. …
  • Insanity. …
  • Love Sweat Fitness Hot Body Sweat Guide. …
  • PIIT28. …
  • PiYo. …
  • P90X. …
  • Tone It Up. …
  • 80-Day Obsession. What it is: A different strength or cardio workout every day for 80 days.
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What is the best training program to gain muscle?

The Muscle Building Workout Routine: Upper Body A

  • Bench Press. 3 sets of 6-8 reps. …
  • Rows. 3 sets of 6-8 reps. …
  • Incline Dumbbell Press. 3 sets of 8-10 reps. …
  • Lat Pull-Downs. 3 sets of 8-10 reps. …
  • Lateral Raises. 2 sets of 10-15 reps. …
  • Triceps Pushdowns. 3 sets of 10-12 reps. …
  • Dumbbell Curls. 2 sets of 12-15 reps.

What is a good weightlifting routine?

Workout 1: Push

  • 1 Dumbbell bench press. Sets 3 Reps 10 Rest 60sec. …
  • 2 Incline bench press. Sets 4 Reps 6 Rest 60-90sec. …
  • 3 Back squat. Sets 5 Time 5 Rest 90sec. …
  • 4 Overhead press. Sets 4 Reps 6-8 Rest 60sec. …
  • 5 Diamond press-up. Sets 4 Reps 6 Rest 60-90sec.

What are the components of an effective weight training program?

The seven elements: overload, progression, specificity, regularity, recovery, balance, and variety are all very important to your program. If you want to see progression as well as follow a safe way of becoming healthier and fit, these principles are key.

Is it OK to do cardio everyday?

There is no recommended upper limit on the amount of cardio exercise you should do on a daily or weekly basis. However, if you push yourself hard with every workout, then skipping a day or two each week to rest may help you avoid injury and burnout.

What are examples of fitness programs?

Core strength program

  • 10 push-ups, either regular ones or with bent knees.
  • 15 squats.
  • 10 squats jumps.
  • 10 push-ups, see previous picture.
  • 15 squats, see previous picture.
  • 10 squats jumps, see previous picture.
  • 10 push-ups, see previous picture.
  • 15 squats, see previous picture.
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How do you start a workout routine for beginners?

There is a bit of art to this, but the first step is simple: write a general schedule. What are you going to do each day, Monday through Sunday? Get a piece of paper, and write the days of the week along the side, then choose what you’ll do each day: workout or rest.

What body parts should I workout each day?

What Body Parts to Work on What Days?

  • Monday: Chest and triceps.
  • Tuesday: Back and biceps.
  • Wednesday: Legs and shoulders.
  • Thursday: Rest.
  • Friday: Chest and triceps.
  • Saturday: Back and biceps.
  • Sunday: Legs and shoulders.

What is the best 5 day workout split?

WHAT IS THE BEST 5 DAY WORKOUT SPLIT?

  • 5 Day Bro Split. Day 1: Chest. Day 2: Back. Day 3: Arms. Day 4: Legs. Day 5: Shoulders. Day 6 & 7: Rest. …
  • 5 Day Upper Lower PPL Split. Day 1: Upper Body. Day 2: Lower Body. Day 3: Rest. Day 4: Push. Day 5: Pull. Day 6: Legs.

What is the best 7 day workout split?

7 Day Split Workout Example 4

  • Push Day 1 and 4. All are 4 sets, 6 reps. Barbell bench press. Incline dumbbell press. …
  • Pull Day 2 and 5. Pull-ups. Pendlay row. …
  • Legs Day 3 and 6. Barbell squats (3 sets, 6 reps) Leg press (3 sets, 6 reps) …
  • Cardio and Abs Day 7. 20 minutes of HIIT or Tabata. Hanging leg raises (4 sets, 10 reps)
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