How to Set Up a Proper Workout Schedule
How to Set Up a Proper Workout Schedule
Getting into fitness can be daunting, especially if you’re a beginner. With so many exercises and routines out there, it’s hard to know where to start. That’s why setting up a workout plan is essential. It gives structure to your workouts and ensures you’re making progress towards your fitness goals. In this article, we’ll go through how to set up a workout plan as a beginner, then as a beginner to an intermediate, and finally, as an intermediate to an advanced lifter.
Setting up a workout plan as a beginner
As a beginner, it’s crucial to start with the basics. Focus on compound exercises that work multiple muscle groups simultaneously, such as squats, deadlifts, bench presses, and rows. These exercises will help you build a solid foundation of strength and muscle.
Here’s a simple workout plan for a beginner:
Monday:
- Squats 3×10
- Bench Press 3×10
- Rows 3×10
Wednesday:
- Deadlifts 3×10
- Overhead Press 3×10
- Pull-ups 3×10
Friday:
- Squats 3×10
- Bench Press 3×10
- Rows 3×10
Make sure to warm up before each workout with some light cardio and stretching. As a beginner, it’s important not to push yourself too hard. Focus on perfecting your form and gradually increasing the weight as you get stronger.
Setting up a workout plan as a beginner to an intermediate
Once you’ve been consistently working out for a few months, it’s time to switch up your routine to keep making progress. This is where you can start incorporating more isolation exercises, which target specific muscle groups.
Here’s a sample workout plan for a beginner to an intermediate:
Monday:
- Squats 4×8
- Bench Press 4×8
- Rows 4×8
- Bicep curls 3×10
- Tricep extensions 3×10
Wednesday:
- Deadlifts 4×8
- Overhead Press 4×8
- Pull-ups 4×8
- Lateral raises 3×10
- Leg curls 3×10
Friday:
- Squats 4×8
- Bench Press 4×8
- Rows 4×8
- Bicep curls 3×10
- Tricep extensions 3×10
Make sure to warm up properly and stretch after each workout. As you progress, you can start increasing the weight and reps to continue challenging yourself.
Setting up a workout plan as an intermediate to advanced lifter
As an intermediate to advanced lifter, your goal is to continue making progress and challenging yourself. This is where you can start incorporating more advanced exercises and techniques, such as supersets, drop sets, and pyramids.
Here’s a sample workout plan for an intermediate to advanced lifter:
Monday:
- Squats 4×8
- Bench Press 4×8
- Rows 4×8
- Bicep curls 3×10
- Tricep extensions 3×10
- Superset: Leg press 3×12 + Calf raises 3×15
Wednesday:
- Deadlifts 4×8
- Overhead Press 4×8
- Pull-ups 4×8
- Lateral raises 3×10
- Leg curls 3×10
- Superset: Incline bench press 3×12 + Flyes 3×15
Friday:
- Squats 4×8
- Bench Press 4×8
- Rows 4×8
- Bicep curls 3×10
- Tricep extensions 3
Starting a weight lifitng journey can be difficult but with proper planning and consistency, you can become extremely succesful at it; escpecially when supplemented with a healthy diet.
