Link to the Show / Show NotesBe your own Personal Trainer! Keep your body improving! Avoid boredom and plateaus! Training program design is not as hard as you may think! These are some simple steps to get you started designing your own workout program:
- Set your goals
- Be specific with your workout days and time allotment
- Determine who you will split up your body parts for training: Back & Chest or Back & Biceps or Chest, shoulders and triceps (infinite possibilities!)
- Get a notebook and list all the exercises you know how to do for each body part.
- Cycle 1: Pick 3-4 exercises for larger body parts (legs and back) and 2-3 for smaller ones (chest, shoulders, biceps and triceps).
- Cycle 2: repeat #5 but use different exercises.
- Keep a workout log!
- Review the body part training podcasts for more info!
The most important part of program design is to make sure you do two programs first. That way when you complete the first (cycle) the second one is done and you can start it! If you stay on the same program too long your body will not change. Conversely, if you change your programs too frequently you won't see your best results either. Give yourself from 3-6 weeks on a given program cycle. you will actually see the changes form one program while doing the next!
If you listen to the podcast and find you have questions about design, please leave a comment and I can answer on the blog.
The Fitness Makeover Kit covers in detail training program design as well as exercise instruction, mindset and nutrition. The FitnessMakeover.com web site has been redone and is almost fully complete, check it out!
Link to Fit 024:Training Program Design
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