You might find it difficult to know what muscle group to train on which day if you are not a certified trainer, but that does not mean you cannot train at all! If you have the motivation to work out, we will help you design a workout schedule!
Let’s get onto it!
1. Firstly, pen down your fitness goals.
Start with writing down your fitness goals and what you want to achieve from the workouts that you perform. Whether you want to gain muscle, lose weight, or tone your body. Once the goal is set, you are ready to draft your schedule
2. Divide the days you are going to work out.
After that, realistically decide which days you can work out. Whether you can work out for 5 or 6 days it's up to you. After the number of days is decided, it’s easier to plan which muscle groups to train on which day.
3. Workout Split
Now you are going to draft your workout split according to the above two steps.
- If you work out for 5 days, the other two are rest days/active recovery and if you work out for 6, then only one day for rest/active recovery
- Then divide each day for different muscle groups, example -
6 days - Monday - legs, Tuesday - chests and arms, Wednesday - back and shoulders, Thursday- legs Friday - chest and arms, Saturday - back and shoulder
5 days - Monday - upper body, Tuesday - lower body and core, Wednesday - back and shoulders, Thursday- active recovery, Friday - cardio, Saturday - HIIT/ Tabata. Check workouts on Fitternity to get workouts for each body muscle throughout the week!
- Depending on the number of days, you can break down which day to work out which muscle, however - core workout can be included in these days in the middle or end of the session with a good 10-15 minute finisher. For the 6 day split, include cardio along with the muscle group that is getting worked on.
4. Rep range
This mainly depends on your goals,
Strength - Go for low-reps, high set schemes like 6 sets of 5 reps.
Muscle size increase - Go for 3 sets of 12 reps
Fat-loss - Go for 3 sets of 15-20 reps
5. Best exercises
Now that you’ve decided which muscle to workout and even the number of reps, it’s time to get it in action with what exercises you must. It can be body-weighted or machine exercises. Find what suits you the best, check out good workouts to train those muscle groups on Fitternity.
The body adapts to whatever stress is applied after 12-14 weeks, so changing your workout routine after 12 weeks is needed. It doesn’t meet changing the entire routine, rather you can change the exercises up and down and incorporate new exercises to get better gains. For, example - Rather than a regular squat, try wide squats or jump squats.
With these 6 steps, you can design your own workout schedule and cut the confusion on what to do in your workouts!
You are equipped with this to make it for yourself to begin your fitness journey, check workouts at Fitternity to workout each muscle group with OnePass Virtual and Use code : ARTSELECT to get an exclusive discount on OnePass Virtual