Exercise Program Design Template
- Workout Program Template
- Exercise Schedule Template
- Free Exercise Templates
- Exercise Program Design Example
- Home Exercise Program Template
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. Our Training Projects Template Pack helps you manage training program design, development and delivery through all phases of your training project. Browse through the different workout planner templates we’ve got and pick one to motivate you. Then customize it for your needs. Scroll through Canva’s huge media collection for illustrations and images that will get you raring to put on your workout gear. Use our drag-and-drop tool, then arrange them artistically on the layout.
You want to grow muscle, become stronger, and look better. Obviously, hitting the weights is the plan, along with proper food intake. Great, but what should you do? You want to spend your training time wisely, so it's easy to freak out about the entire workout design process. There are just so many questions to answer:
- What exercises should you use?
- Free weights, machines, or both?
- What set and repetition schemes are the best?
- How many days per week should you train?
Exercise is a structured form of physical activity following a training guide, e.g. A specified workout program made by a trainer. Essentials Things in Exercise Charts. Printable Exercise Chart Templates in Word incorporate the following elements. 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.
A Simple System to Program Your Training
No need to get in a tizzy and overcomplicate the matter. I’m here to make it simple for you. Using total body resistance training workouts as the norm, I have constructed four templates for you to easily set up a variety of workouts. You choose the exercises, the sets, the reps, the work time scripts, and the training days per week. Two or three non-consecutive days per week will both work, depending on your schedule.
Perform your self-designed workouts in the category order listed for each template.
Template 1:
- Upper body push
- Interval
- Upper body pull
- Interval
- Lower body
- Abs/finisher
Template 2:
- Upper body
- Lower body
- Interval
- Abs/finisher
Template 3:
- Interval
- Lower body
- Upper body pull
- Interval
- Upper body push
- Abs/finisher
Template 4:
- Lower body
- Upper body
- Interval
- Lower body
- Upper body
- Abs/finisher
Free weights and machines both provide resistance to the muscle structures. One set or three sets? Work hard on each one, and you won't have to perform endless sets to achieve good results. Lower body before upper body? Upper body pushing alternated with pulling? An interval at the beginning, midpoint, or end of the workout? Those choices are all relative to the specific template you choose.
How to Use These Templates
There are numerous ways to construct a sensible training plan. Variety is good, so mix and match as in the following examples:
Workout Template Example 1 (click to see example):
1 set of 10-14 repetitions of each:
- Plate-load chest press
- Barbell incline press
- Standing barbell press
- Close grip push up
- Tricep extension
Interval:
- Jumping Jacks: 4 sets of :45 work time/:25 rest time
1 set of 10-14 repetitions:
- Pulley upright row
- Plate-load row
- Close grip chin up
- High row
- Bicep curl
Interval:
- Elliptical trainer: four sets of 1:00 work time/:30 rest time
One set of 12-16 repetitions:
- Machine squat
- Romanian dead lift
- Dumbbell lunge
- Heel raise
Finisher:
- Farmer's walk for three minutes
2 sets of 8-12 repetitions:
- Machine overhead press
- Wide grip pulldown
- Decline press
- 2-Arm dumbbell row
- Barbell bench press
- Face pull
2 sets of 8-12 repetitions:
- Dumbbell deadlift
- Leg press
- Prone leg curl
Interval:
- Stairclimber: six sets of :45 work time/:25 rest time
Abs:
- Any abdominal exercise for two minutes
The Results Come From the Work
Train hard, rest adequately between sessions, train progressively, and you'll get results by using these simple-to-use workout templates. Whatever you choose will work, provided you work.
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:
- Cardio exercise: This can be any activity that gets your heart rate up, from walking or jogging to cycling or taking a fitness class. Regardless of the exercise you plan to do for the day, it is always recommended to warm up with 5 to 10 minutes of light cardio.
- Weight training: You don't have to lift heavy weights or even spend a lot of time on weight training at first, but you do need to lift. Your muscles will get stronger and the more muscle you have, the more calories you burn overall, which helps with losing weight.
- Flexibility training: You also need to have the flexibility to go through a full range of motion of each exercise. Stretching increases your flexibility and helps your body recover after exercise. While some people like to set aside a day to focus on flexibility, you don't need a separate workout for this. Stretching should be included in every workout.
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: Vlc media player for windows xp download.
- 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.
- A typical beginner program will include about two to three days of cardio and two days of strength training. These workouts can also be combined if you do not have five days to devote to exercise.
- Learn how to monitor your intensity. Most beginners will start working out at a moderate intensity. That means you're at about a Level 5 on this perceived exertion scale from 1 to 10, or you can use the talk test. If you can carry on a somewhat breathy conversation while you're working out, that's usually a moderate intensity.
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.
Guidelines for Intermediate Exercisers
If you've been exercising for at least three months consistently, you typically fall into this category.
- If your goal is to lose weight, you want to work your way up to 20 to 60 minutes of cardio about five or more times a week. This is a great time to try interval training once or twice a week which will give you more bang for your buck. Don't skimp on strength training, either. It builds muscles and boosts metabolism so you lose weight faster. In addition, to lose weight you need to consume fewer calories than you burn, so watching your diet is still important.
- Your strength training schedule will depend on what type of workouts you're doing (e.g., total-body training or a split routine).
- You can do cardio and weight training on the same day, depending on your time constraints. It doesn't matter which one you do first, so vary your routine and try different combinations to find the one that is right for you.
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.
Workout Program Template
Sample Intermediate Split Routine for Upper and Lower Body
Guidelines For Advanced Exercisers
If you've been exercising regularly for several months and do a variety of activities, you fall into this category.
Exercise Schedule Template
- As an advanced exerciser, you have lots of options for scheduling your workouts. If you want to focus on strength and muscle, you can split your strength routine even further, doing push exercises one day and pull exercises the next.
- You can also make your cardio more intense by, incorporating high-intensity interval training, high-intensity circuit training, or other advanced techniques to burn calories and build endurance.
- The real focus should be on allowing your body to rest between high-intensity workouts. Too much intensity can cause injury, overtraining, and burnout.
Free Exercise Templates
Sample Split Routing for Advanced Exercisers
Exercise Program Design Example
These 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.