As gyms open their doors in the following months, it goes without saying you’ll have people falling back into their old exercise habits. For some that will be wandering around aimlessly without any programme or any real understanding of how to go about setting up one to reach their goals. If you’re going to the gym you should be following a programme. The problem for most is that most don’t learn about programme design, and most gyms won’t teach you about it when you join.
Unfortunately, commercial gyms at least don’t care if you achieve your goals or not, in fact in it’s their best interest that you don’t. Why? Because you will keep paying your membership in the hope that you’ll someday crack it.
This leaves most people between a rock and a hard place. They end up trying all the different classes, all the different machines and all the fancy add ons. When it comes to the end of the year while they might know the name of every class, they are nowhere near their goals because they haven’t made any significant developments in the fundamental movements that should be learned to achieve them.
If you’re reading this blog then it’s your lucky day, no more wondering how to set up a programme. Let’s dig in!
The Exercise Programme Design Chart
Workout programmes are typically designed to enhance goals within the 5 components of fitness:
- Muscular strength
- Muscular endurance
- Body Composition (Fat loss or muscle gain)
- Cardiovascular
- Flexibility
To give you a visual how all this plays out, the exercise chart below summarises the primary fitness related goals and provides guidance on what approaches should be used to meet those goals not forgetting a sound nutrition approach of course.
| Goal | Exercises per session | Reps | Sets | % Rep Max | Rest | Frequency |
| Strength | 4- 7 | 1-6 | 3-5 | 85% + | 2-5 mins | 2-4 |
| Hypertrophy | 5 -8 | 6-12 | 3-6 | 67% – 85% | :30 – 5 mins | 3-4 |
| Muscle Endurance | 5 -10 | 12 – 20 | 2-3 | 50 % – 67% | 0 – :30 secs | 2-4 |
| Weight loss | 6 -12 | 8 -20 | 2-4 | 50% -70% | 0-1 min | 2-3 |
| Beginner | 8 -12 | 10 – 15 | 1-3 | 40% – 65% | :30 – 1 min | 2-3 |
If you’re a complete newbie all the fitness jargon is explained below, if not skip to the next heading.
- Exercise per session – This is the total number of exercises completed in each workout.
- Reps – The number of repetitions completed of a given exercise e.g. 12 reps.
- Sets – Number of repetitions per work sets, e.g. 2 sets of 12 would be 24 reps in total.
- % Rep Max – This is the amount of weight compared to your 1 rep max, e.g. if the maximum you could lift doing bicep curls was 30 kg, 30kg is your 1 rep max for bicep curls.
- Rest – Time in seconds/minutes between sets.
- Frequency– The recommended times you should workout over the course of a week based on the goal.
- Strength – You want to build overall strength or specifically in certain areas or on certain exercises (squat, bench press etc.)
- Muscle Endurance – You want to have to ability to perform the same action over and over again before stopping, therefore, improving your “endurance” will allow you to perform more repetitions in less time.
- Weight loss – You want to burn as many calories as possible during the workout. Typically, this is done by taking minimal rest and doing a mixture of cardiovascular and resistance exercises. Keep in that diet will play a key role also.
- Beginner – You are new to exercise or have not performed consistent workouts in several months.
Embedding The Movement Kings
The movement kings are the primary exercises that help us live longer, build strength and reduce the risk of injury – also known as primary movement patterns. Why? because every day your movements equate to a bunch of sitting, standing, bending, pulling and pushing. Doesn’t it make sense to be able to do all this with good form and without pain? One of the main reasons hip replacements, knee replacements and all-round fractures are rife with the older generation (it’s getting younger) is that they don’t spend enough time embedding the kings.
…And when it they do they reduce falls and live longer
To do this it’s best to break the body down into 4 quadrants and focus on becoming comfortable with primary exercises within them.
They will generally fall into one of the following movement patterns:
- Upper body push (bench presses, press up)
- Upper body pull (bent over row, single arm row)
- Lower body push (Squats, lunges)
- Lower body pull (Deadlift, Kettlebell swings)
Making sure your programme has enough exercises in it that support the primary movement patterns above will get you a hell of a long way if not all the way to your goals. Additionally, you’ll be supporting a balanced approach throughout. Depending on your goal and experience level you can do this by including exercises from all the major patterns on a given day (full body workout), grouping them (upper body/lower body) or targeting specific muscles (legs, chests, shoulders) across the week.
While primary exercises should form the basis of your workouts, you can also use secondary exercises that support your primary movements and goals. These might be adding in more single joint exercises (bicep curls) core or cardio work.
The order in which you do the exercises should follow a format of compound exercises prior to isolation exercises. Compound exercises are multijointed movements that work multiple muscles at a time (shoulder press, press up). Isolation exercises are single-joint (bicep curl, leg extension) that isolate a single muscle, Compound exercises require more energy, technical ability and therefore it makes sense to do them toward the start of your workout as opposed towards the end.
Putting It All Together
Now that you understand the reasons you don’t want to be a zombie in the gym, let’s go ahead and put it all together with a few simple steps.
Step 1: Determine your goal. Consider what you would like to achieve from participating in an exercise programme. General fitness? Fat loss? Muscle? Confirm it now.
Step 2: Pick your starting reps/sets/weight. Use the programme design chart for guidance on which approach you should start off with. Start at the lower end of the ranges if you are unsure where to begin and progress from there.
Step 3: Pick your primary exercises. There should be a least 1 from each of the 4 quadrants to support a balanced approach either on training days or across the week.
Step 4: Pick your secondary exercises. This is where the most variance takes places. Predominantly the secondary exercises should support your primary movements. For example, a triceps extension (isolation) would be supporting a primary exercise like a bench press or a press up. Similarly, hip thrusts (compound) would be supportive of barbell squats or core work to support multiple exercises
Step 5: Pick your cardio (optional). Cardio is optional as it depends if your goals warrant it. If your goal is general fitness or weight loss orientated, cardio can be included, although not a necessity. If your goals are predominantly to put on muscle tissue (hypertrophy) too much can interfere with muscle development.
Step 6: Warm-up/Cool down. Always begin a workout with a 5-minute dynamic warm-up. Here is a good example After your workout complete statically stretch (15 – 20 seconds) with a 5 minute- cool-down and stretch Ustretch out all the major muscles you’ve worked during the workout.
Oh so you want examples to go with it? Go on then.
Sample Workouts
There are many ways to use the fundamental movements to meet your goals but the principles remain the same – push, pull, bend, carry often with proper form. If you’re not familiar with how to do these movements, then you should spend time drilling in the technique under light load until your technique is sufficient. Below are different versions of the workouts to support a variety of goals.
Beginner: 2 x Week, Full Body
Day 1: Full Body
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Beginner press ups | 2 | 10 | Body weight |
| C. supported row | 2 | 10 | 60% 1 rep max |
| Goblet squat | 2 | 10 | 60% 1 rep max |
| Shoulder press | 2 | 10 | 60% 1 rep max |
| Bicep curl | 2 | 10 | 50% 1 rep max |
| Tricep extension | 2 | 10 | 50% 1 rep max |
| Treadmill | 15 minute run | ||
| Plank | 2 | 30s | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Day 2: Full Body
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Beginner press ups | 2 | 10 | Body weight |
| C. supported row | 2 | 10 | 60% 1 rep max |
| C. Deadlift | 2 | 10 | 60% 1 rep max |
| Shoulder press | 2 | 10 | 60% 1 rep max |
| Bicep curl | 2 | 10 | 50% 1 rep max |
| Tricep extension | 2 | 10 | 50% 1 rep max |
| Treadmill | 20 minute run | ||
| Plank | 2 | 30s | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Weight Loss: 3 x Week, Full Body
Day 1: Full Body
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Intermediate press ups | 2 | 15 | Body weight |
| C. supported row | 2 | 15 | 60% 1 rep max |
| Barbell squat | 2 | 15 | 60% 1 rep max |
| Shoulder press | 2 | 15 | 60% 1 rep max |
| Bicep curl | 2 | 15 | 50% 1 rep max |
| Tricep extension | 2 | 15 | 50% 1 rep max |
| Treadmill | 20 – minute run | ||
| Plank | 2 | 30s | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Day 2: Full Body
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Beginner press ups | 2 | 10 | Body weight |
| C. supported row | 2 | 10 | 60% 1 rep max |
| C. Deadlift | 2 | 10 | 60% 1 rep max |
| Military press | 2 | 10 | 60% 1 rep max |
| Bicep curl | 2 | 10 | 50% 1 rep max |
| Tricep extension | 2 | 10 | 50% 1 rep max |
| Treadmill | 20-minute run | ||
| Plank | 2 | 30s | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Day 3: High Intensity Interval Training (HIIT)
| Exercises | Sets | Work/Rest | % 1 Rep Max |
| Dynamic warm up | 5 mins | Body weight | |
| Jogging on the spot | 4 | 20 secs/10 secs | Body weight |
| Step ups | 4 | 20 secs/10 secs | Body weight |
| Knees to hips | 4 | 20 secs/10 secs | Body weight |
| Burpee | 4 | 20 secs/10 secs | Body weight |
| Thrusters | 4 | 20 secs/10 secs | Body weight |
| Mountain climbers | 4 | 20 secs/10 secs | Body weight |
| Cool down | 5 mins + stretches | Body weight |
Muscle Endurance: 3 x Week, Full Body
Day 1: Full Body
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Bench Press | 3 | 10 | 60% 1 rep max |
| Bent over row | 3 | 10 | 60% 1 rep max |
| C. Deadlift | 3 | 10 | 60% 1 rep max |
| Shoulder press | 3 | 10 | 60% 1 rep max |
| Hammer curl | 3 | 10 | 60% 1 rep max |
| Tricep extension | 3 | 10 | 60% 1 rep max |
| Bike | 20-minutes | ||
| Plank | 3 | 60s | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Day 2: Full Body
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Press up | 3 | 10 | 60% 1 rep max |
| Bent over row | 3 | 10 | 60% 1 rep max |
| Barbell squats | 3 | 10 | 60% 1 rep max |
| Shoulder press | 3 | 10 | 60% 1 rep max |
| Hammer curl | 3 | 10 | 60% 1 rep max |
| Tricep extension | 3 | 10 | 60% 1 rep max |
| Ab Curl | 2 | 20 | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Day 3: Full Body
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Renegade rows | 3 | 10 | 60% 1 rep max |
| Press ups | 3 | 10 | 60% 1 rep max |
| KB swings | 3 | 10 | 60% 1 rep max |
| Hammer curl | 3 | 10 | 60% 1 rep max |
| Tricep extension | 3 | 10 | 60% 1 rep max |
| Dumbbell pull through | 3 | 10 | Body weight |
| V sit ups | 3 | 10 | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Hypertrophy 3 x Week Splits
Day 1: Chest, Shoulders, Triceps
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Bench press | 3 | 8 | 75% 1 rep max |
| Press ups | 3 | 8 | 75% 1 rep max |
| Military press | 3 | 8 | 75% 1 rep max |
| Shoulder flys | 3 | 8 | 75% 1 rep max |
| Tricep dips | 3 | 8 | 75% 1 rep max |
| Tricep extension | 3 | 8 | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Day 2: Back, Biceps, Abs
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Bent over row | 3 | 8 | 75% 1 rep max |
| Renegade rows | 3 | 8 | 75% 1 rep max |
| Hammer curls | 3 | 8 | 75% 1 rep max |
| Bicep curls | 3 | 8 | 75% 1 rep max |
| Weighted carries | 3 | 8 | 75% 1 rep max |
| Ab rollouts | 3 | 8 | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Day 3: Legs
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Barbell squats | 3 | 6 | 75% 1 rep max |
| Lunges | 3 | 6 | 75% 1 rep max |
| Sumo Deadlift | 3 | 8 | 75% 1 rep max |
| Hip thrusts | 3 | 8 | 75% 1 rep max |
| Weighted carries | 3 | 8 | 75% 1 rep max |
| Ab rollouts | 3 | 8 | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Strength 3 x Week Full Body
Day 1: Full Body
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Barbell squats | 3 | 4 | 85% 1 rep max |
| C. Supported Row | 3 | 4 | 85% 1 rep max |
| Bench press | 3 | 4 | 85% 1 rep max |
| Reverse lunge | 3 | 4/side | 85% 1 rep max |
| Weighted carries | 3 | 6 | 85% 1 rep max |
| Ab rollouts | 3 | 6 | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Day 2: Full Body
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| C. Deadlift | 3 | 4 | 85% 1 rep max |
| Pec flys | 3 | 4 | 85% 1 rep max |
| Bench press | 3 | 4 | 85% 1 rep max |
| Reverse lunge | 3 | 4/side | 85% 1 rep max |
| Weighted carries | 3 | 6 | 85% 1 rep max |
| V sit ups | 3 | 6 | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Day 3: Full Body
| Exercises | Sets | Reps | % 1 Rep Max |
| Dynamic warm up | 2 | 10/exercise | Body weight |
| Bulgarian split squats | 3 | 6/side | 85% 1 rep max |
| C. Supported Row | 3 | 6 | 85% 1 rep max |
| Dumbbell press | 3 | 4 | 85% 1 rep max |
| Romanian deadlift | 3 | 4/side | 85% 1 rep max |
| Mountain climbers | 3 | 8 | Body weight |
| Dumbbell pull through | 3 | 6 | Body weight |
| Cool down | 1 | 15s/stretch | Body weight |
Wrap up
Programme design doesn’t have to be hard but it should include the fundamentals. The basics are the basics for a reason. Any questions? just pop them in the comments.
Back soon
Dec