How to Make a Gym Workout Plan Original

It's very easy to start working out, but to achieve your desired goals, a blueprint for success must

Preface: This Gym Workout Plan article was originally published on WikiHow and has since been modified to create a better reading experience on the authors website. This article was originally written by Barry (Leon) Wiseman, whom originally wrote this article for WikiHow in 2013 (link). Since then this article has reached a readership of nearly 150 000 people and rising worldwide, rated 4 stars by 145 happy readers and has been illustrated by 22 graphic artists. This post is truly a timeless piece which is praised highly by the WikiHow community and continues to serve people well on the global platform to this day. This piece also currently ranks no. 3 on Google for the search term “How to Make a Workout Plan”. Enjoy 😉


INTRODUCTION

It’s very easy to purchase a gym membership and start working out, but to achieve your desired goals, you simply can’t just lift weights and expect results. A blueprint for success must be forged in order to steer you clear towards your goal. In this article we will show you exactly how to write a complete workout, nutrition and supplement plan for ongoing gym success. Stay seated and get ready to pump!

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THE STEPS

STEP 1

Research and decide what your routine type will be and the exercises which will be included. Once you’ve figured out the appropriate routine type e.g a 2 muscles a day or compound muscles every 2 days, research and choose the body parts for your chosen days. For example, on day 1 (Monday) you can do a 2 muscle a day routine which may consist of doing; a. chest and b. tricep based exercises.

This is essential to forging a successful gym workout plan. If you do not decide what muscles to workout each day, you will be confused as to what to do and when. Not only that, but as a general rule of thumb, its crucial to rest an exhausted muscle for 48 hours before training it again. Just keep in mind the importance of the 48 hour rest cycle for muscle recovery. You don’t want to rip or tear your muscle fibres trust us!

Gym Workout Plan

STEP 2

Write out each exercise’s specific sets, repetitions (reps) and if you’re advanced, time delay. Note every increase and failures in the plan and work on improving your weaknesses.
 
Gym Workout Plan

STEP 3

To progress in weight with most exercises, start out on 3 sets/12 reps the first week, increase to 3×13 next week (week 2), then 3×14 (week 3) and end of the month do a 3/15 set/rep range (week 4).
 Gym Workout Plan

STEP 4

Increase the weight on week 5 and drop the reps back down to 12. This means increase the weight to something you can only lift 12 times by 3 sets again so you progress! Rinse and repeat the process. For body weight exercises such as pushups and dips, wear a weight vest/belt and add weight.
 
Gym Workout Plan 

STEP 5

Continue this pattern for 8-12 weeks in your gym workout plan and you should see some considerable gains. The longer you keep this up, the bigger you will be.

Gym Workout Plan

STEP 6

If you want to build as much strength and tone as possible, you should focus on the lower rep range. This is what will allow you to lift the heaviest amount of weights, and thus see the greatest gains in strength as well as cutting body fat fastest.

Gym Workout Plan

STEP 7

Quick Analogy: If you were training to be a basketball player, you would want to spend a large portion of your training on shooting hoops to increase accuracy and jumping more to increase vertical height; likewise, if you’re hoping to increase your strength, you should focus a large percentage of your time on lifting weights that are as heavy as possible and in the lowest rep range. Furthermore, training in the 8-12 rep range is recommended for hypertrophy training, which encourages anabolic muscle growth and definition (tone).
 
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STEP 8

Start a diet. Unfortunately, over 60% of people who start training quit the 2nd week. This is due to seeing no gains. Fitness experts tell us the facts time and time again but still, it’s ignored time and time again. Anyhow, we will stress it one more time. Make a diet. And stick to it. If you’re overweight (i.e., endomorphic body type), you must cut your fat intake and glucose (sugar) consumption to near 0%. This means no junk foods high in glucose and sodium (salts). Go for foods high in protein, low in carbohydrates and almost no fat, salt or sugar.
 
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STEP 9

If you’re a slim individual, fat intake doesn’t matter too much however, if you do not minimise sugar intake and fat, you will gain what bodybuilders refer to as dirty bulk. Eat every 2 hours and make it clean and big. This will make you gain clean bulk (muscle), the most desired body type in the gym.
 
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STEP 10

Optional Supplementation. Supplements are currently at a peak of popularity in today’s markets. Some believe they work, some don’t. In our opinion, they are supposed to be just as the name intends, to supplement. If you are having a hard time consuming enough protein, carbohydrates, minerals vitamins, essential amino acids etc, only then would I approach supplements.

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