In my last two-part article series, I described my 11 principles for bodybuilding training.Now, I want to make things even simpler for you. I'm now going to provide you with a couple of plug-n-play – make that plug-n-train – templates that you can use to quickly and easily design a slew of great, no-nonsense training programs.Since I generally recommend training four or five days per week.
In my last two-part article series, I described my 11 principles for bodybuilding training. Now, I want to make things even simpler for you.
I'm now going to provide you with a couple of plug-n-play – make that plug-n-train – templates that you can use to quickly and easily design a slew of great, no-nonsense training programs.
Workout Harder and Longer. This amazing workout routine manager records your daily schedule template comprising different sets of exercises – warm up, weight lose program, aerobics, yoga, jogging, swimming, weight lifting and pushups. You can set specific days or hours for particular workouts and then accomplish your goal without falling to the workout-boredom. CES Template Handout (PDF) OPT™ Programming Template (PDF) OPT™ for Fitness: Annual & Monthly Program Design (PDF) OPT™ for Sports Performance: Annual Program Design (PDF) OPT™ for Sports Performance: Monthly Program Design (PDF). Better Program Design: the NASM OPT Model (PDF slides) Working with Groups: Increasing your Income. Ease into exercise with a simple cardio program and a total body strength training routine. If that's too much, just start with cardio and let that be enough. You may need extra recovery days to allow your body to rest and heal. It's normal to be sore when you try new activities, but if you can't move the next day, that means you overdid it and may need to back off your next workout. Blender games online.
Since I generally recommend training four or five days per week, I'll include both a four-way training split and a five-way split. That way you'll be covered either way.
As with my 11 bodybuilding training principles, I encourage you to use these templates either as-is, or as a base upon which you can build your own training program.
Be Flexible
'I am a man of fixed and unbending principles, the first of which is to be flexible at all times.' — Everett Dirksen
Nothing in these templates or the following exercise options is set in stone. For example, you may already have huge calves. If you happen to be so lucky, then you may want to opt to do no calf exercises at all.
Or you may be a recreational Mixed Martial Artist who needs to work on grip strength. Thus you'll want to add grip/forearm exercises to the templates below.
Whatever the case, just remember that while bodybuilding training is definitely a science, it's just as much an art – and even though you and I use the same science, your art may very well look different from my art.
Be Rigid
'Life is indeed terribly complicated–to a man who has lost his principles.' — G.K. Chesterton
Although creative flexibility is welcomed, don't get carried away. Whether you use my 11 bodybuilding training principles (which are built into the following templates) or your own, you should definitely have some parameters to guide your decision-making, otherwise it's easy to venture too far from the tried and true.
For example, if you've ever seen a leg workout that consisted of 3 sets each of leg extensions, leg press, and leg curls, you've seen a lack of training principles in action.
Rest Intervals
The topic of rest intervals is a perfect illustration of the need to be flexible and rigid at the same time.
While walking around in the touristy part of San Francisco the other day, I saw a shirt that said, 'Some say I have ADD, but they just don't underst..Hey, LOOK, a Squirrel!'
If your friends would say that shirt applies to you (or you already own said shirt), then you may very well get bored between sets, especially when you're focusing on strength and need to get copious rest between sets. In that case, you need to be more rigid, getting at least the minimum amount of rest prescribed between sets.
On the other hand, it's important to be flexible regarding your rest intervals between sets – at least flexible enough to allow common sense to prevail.
For example, if a workout calls for you to only rest 30 seconds between sets, yet your breaths per minute and the beats per minute of your heart haven't even begun to slow, then it's time to be flexible and use some common sense – take more rest.
With that said, here are the rest intervals that you should adhere to, unless you have a good reason not to – and getting bored isn't a reason!
Besides implementing a rest period that aligns with your goal of doing a given exercise (which I've done for you with the following template), the other thing to remember is to be consistent with your rest intervals. Otherwise, your performance will be inconsistent and impossible to monitor.
Sets & Reps
As a rule, we could say there are three general rep/weight ranges:
But I point out the above ranges more for illustration, as we're not going to stick precisely to those.
In the templates I'll lay out the exact sets and reps I'd typically recommend for that particular exercise, but don't get too hung up on being 100% consistent with what I've laid out. Instead, use them as a guideline to know what 'ballpark' to stay in.
For example, I may say do 5 x 5 (five sets of five reps), but instead you'd like to do 5, 4, 3, 2, 1. That's totally fine – you're still in the same heavy weight/low-rep 'ballpark' so-to-speak.
On the other hand, if I prescribe 3 x 6-10 and you instead do 3 x 12-15, then you're changing things a bit too much and essentially creating your own training template. Again, that's fine, but just make sure you have a legitimate reason to tweak things that much.
When In Doubt
When in doubt as to whether to stick to the plug-n-train template I've laid out or to tweak it, I'd highly encourage you to stick with the template as is.
After all, I'm putting in (literally) over 20 years of trial-and-error experience and the same amount of book learning into these templates – so, to say I'm confident the following templates work would be a serious understatement.
So my rule regarding tweaking the following templates is the same as Mrs. Mathews' (my eighth-grade English teacher) rule regarding comma use – when in doubt, don't.
Exercise Selection
It would be impossible for me to list every possible exercise for each body part. Instead, I'm going to list what I'd call the 'No-Nonsense' exercises for each body part.
(FYI, when designing workouts for myself or clients, I rarely feel the need to venture outside of these.)
Although you've probably got some good, unique exercises up your sleeve, resist the temptation to use too many 'fancy' new exercises or machines. Otherwise you'll stray too far away from the meat and potatoes exercises, which happen to be the ones that we know work!
Primary and Secondary Exercises
To systemize everything, I'm dividing exercises into primary (1°) and secondary (2°) exercises.
Generally, primary exercises will be compound, multi-joint exercises, while secondary exercises tend to be more isolation movements. However, I've based this division on more than compound versus isolation.
Take dips for example. They're undoubtedly a compound exercise, yet I'd still consider dips secondary in terms of chest exercises.
Make no mistake, there will be times when you'll want to implement a secondary exercise in place of a primary one. Maybe you want to pre-exhaust your lats with pullovers, for example.
A more likely exchange would be doing another primary exercise where I've listed a secondary exercise.
For example, you may opt to do skull crushers – a primary exercise for triceps – last in your triceps routine. Nothing wrong with that.
Although this primary versus secondary thing is flexible, be more hesitant to swap a primary exercise for a secondary exercise than vice versa – otherwise your routine might not contain enough tough exercises that are easy to loathe yet highly effective, like barbell squats.
Without further ado, let's get into the specific exercises for each body part.
Chest
Back
Shoulders
Triceps
Biceps
Abdominals
Quadriceps
Hamstrings
Calves
Training Split Templates
My goal in creating these templates is to completely take the guesswork out of designing your own training programs. That way you can use your precious energy for training instead of thinking.
Simply plug-in the appropriate exercise and you're off!
4-Day Training Split
The following 4-day training split is, as you likely surmised, for those of you who are going to train four days per week.
Notice I didn't say 'might train four days per week' or 'will often train four days per week.'
It's important that you decide, in advance, how many days per week you can commit to. Otherwise you're going to compromise the effectiveness of the program. So if you're thinking, 'I can consistently train four or five days per week,' then go with four, because it needs to be something doable week in and week out.
Note: Sure, we can design training splits that are more flexible in nature, allowing you to train on a more random schedule, but that's a topic for another article.
No-Nonsense 4-Day Training Split
Chest & Biceps
Back & Abs
Shoulders, Triceps, & Abs
Quads, Hams, & Calves
5-Day Training Splits
For those who can commit to training five days per week, this is a great training split.
Note: If you're a bit savvy, you can reconfigure the following template to use with a different 5-day training split.
No-Nonsense 5-Day Training Split
Chest & Calves
Back & Abs
Shoulders & Hamstrings
Quads & Abs
Biceps, Triceps, & Forearms
Ancillary Exercises to Consider
Here are some smaller/more specific body parts that you may want to give some attention, along with the exercises to accomplish that task.
As needed, simply plug these into your split where they fit best, as illustrated above with the ancillary leg, forearm, and shoulder health exercises.
Ancillary Exercises
![]() In Closing
I'll be the first to admit, there's nothing revolutionary in this article, but that's sort of the point – we're not trying to reinvent bodybuilding training here.
Instead, these templates are meant to be something more like elegantly simple, yet extremely effective.
With that in mind, I'd encourage you to print them out and take 'em to the gym with you. That way, you'll always have the information you need to construct a badass training program on the spot.
Free Exercise Templates
Enjoy!
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12/17/12
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If you're a new exerciser or you're trying to get back to exercise, knowing where to start is a challenge. The right workout schedule will depend on a variety of factors like your age, fitness level, goals, and any physical issues you may have.
How to Set Up a Comprehensive Exercise Schedule
Whether your goal is to lose weight, get healthy, get in better shape, or all of the above, there are three main components to a good exercise program:
Some people prefer to set a schedule with days devoted to just cardio or strength training, however, these exercises can be done on the same day or even combined with high-intensity interval training (HIIT). Set a weekly schedule in advance to ensure you get the right amount of each of these types of exercise throughout the week.
Where to Start
No one workout program is going to fit everyone, but it may help to see a sample workout schedule that would include all the workouts you need, from beginning exercisers to more advanced exercisers.
These sample workouts give you a place to start, but they're only suggestions. First, determine your fitness level so you know whether to use beginner, intermediate or advanced schedules.
Guidelines for Beginners
If you're new to exercise think about these things before you start:
Sample Workout for Beginners
Below is a sample program that gives you an idea of what a typical schedule would look like for someone just getting started, or getting back to, exercise. Remember to start every workout with 5 to 10 minutes of light cardio and stretching, and to cool down with flexibility exercises.
Home Exercise Program TemplateGuidelines for Intermediate Exercisers
If you've been exercising for at least three months consistently, you typically fall into this category.
The following schedule includes a split routine for your upper and lower body, allowing you to focus more attention on each muscle group. This will help you increase your lean muscle tissue and strength.
Sample Intermediate Split Routine for Upper and Lower BodyGuidelines For Advanced Exercisers
If you've been exercising regularly for several months and do a variety of activities, you fall into this category.
Sample Split Routing for Advanced ExercisersThese are just examples and won't fit every exerciser, but the most important thing to keep in mind is to start easy. Start where you are, not where you want to be. It often takes weeks, even months, of experimenting with different types of exercise and schedules to find something that fits your goals, schedule, and fitness level.
Keep in mind that you don't have to follow the same schedule every week. In fact, most people have to change each week depending on how they are feeling or what's going on in their lives. The best thing you can do for yourself is to stay flexible and remember there's no perfect workout program for everyone.
Exercise Schedule Template
Interval Training Workouts
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