Creating a workout plan that you can realistically follow and maintain is key to long-term fitness success.
It’s not about pushing yourself to the limit every single day but about designing a routine that fits your lifestyle, goals, and progress.
Here’s my approach to formulating a realistic exercise routine that balances both weight training and cardio.
Here’s how to build a workout plan that works for you:
1. Decide How Many Days You Can Realistically Devote to Training
The first step in creating a workout routine is determining how many days per week you can realistically dedicate to training.
This isn’t about cramming as much as possible into your schedule but being honest about what fits your current lifestyle.
If you’re busy with work, school, or family, aim for 3-4 days per week.
If you have more flexibility, you could aim for 5-6 days, but remember, consistency is the goal, not overtraining. Be mindful of recovery time as well.
2. Decide on What Muscle Groups Are a Priority
Next, think about which muscle groups you want to prioritize. Choose 1 or 2 muscle groups to focus on—whether it’s legs, shoulders, or something else.
Prioritizing muscle groups allows you to allocate more time and energy to them.
For example, if you’re aiming for stronger legs or bigger shoulders, those muscle groups should take center stage in your training routine.
3. Design Your Training Split Based on Goals
Once you’ve identified your priority muscle groups, design a training split that fits your goals. A common split could look like this:
Day 1: Shoulders/Back
Day 2: Legs/Glutes
Day 4: Chest/Arms
Day 5: Legs/Glutes
For example, if shoulders and legs are your focus, you can dedicate more time to them on their respective days, while keeping the volume for other muscle groups at maintenance.
This ensures that you don’t neglect other areas of your body while giving your priority muscles the attention they need.
4. Make a List of First- and Second-Degree Exercises
Choosing the right exercises is crucial. Start by categorizing exercises into first-degree (compound) and second-degree (isolation) movements. Compound exercises engage multiple muscle groups and should be the foundation of your workouts. These include moves like squats, deadlifts, and bench presses.
Isolation exercises target individual muscles, such as bicep curls or leg extensions.
Make a list of exercises that fit these categories to ensure you’re hitting each muscle group effectively.
If you’re unsure, take a workout day to explore and research new exercises.
This will keep your routine fresh and help you find what works best for you.
5. Fill in Your Days with Effective Exercises
Now that you’ve identified the key exercises, start planning your workout days. For your priority muscle groups, fill your workouts with the most effective exercises.
Start each workout with compound movements: These exercises require more energy and are crucial for building strength and muscle.
Follow up with isolation movements: After your compound lifts, focus on isolation exercises to target specific muscles and add definition.
This approach ensures that you maximize your time in the gym and target muscles from multiple angles.
6. Plan in Progression
To continue making progress, your routine must include progression. This means gradually increasing the weight, reps, or sets over time.
Aim for a 5-10% increase each week but listen to your body. If an increase feels too difficult or unsafe, it’s okay to maintain the current load until you feel ready for the next step.
7. Gauge Minimum Effective Volume (MEV) and Maximum Recoverable Volume (MRV)
One of the most important aspects of building a sustainable routine is knowing how much volume is ideal for your body.
MEV refers to the least amount of training needed to see progress, while MRV is the maximum amount of volume your body can recover from.
Track your progress, energy levels, and soreness to gauge how your body is responding to your training.
Adjust accordingly—if you’re consistently feeling fatigued or sore beyond the norm, you may need to scale back.
If you feel like you can push a little more, it’s okay to increase the intensity.
8. Rinse and Repeat
The final step is simple: rinse and repeat.
Fitness is about consistency and gradual improvement. Continue with this routine, reassessing your goals and adjusting as needed to keep progressing.
Remember, a successful workout routine is one that is realistic and sustainable for you.
If this sounds like too much work, check out my done-for-you programs. We’ve taken the guesswork out of programming, which gives you more time to do the things you love to do, and of course, train!
