Workout Planner
Create personalized workout plans based on your fitness goals.
Understanding Workout Principles
Effective workout programs are built on scientific principles that optimize results while minimizing injury risk. Understanding these fundamentals can help you make better decisions about your fitness journey.
Training Principles
Progressive Overload
Gradually increasing the weight, frequency, or number of repetitions to continually challenge your muscles
Specificity
Training in a specific way to produce specific adaptations and results
Recovery
Allowing adequate rest between workouts for muscle repair and growth
Variation
Changing exercises, intensity, and volume to prevent plateaus
Workout Structures
- Full Body: Trains all major muscle groups in one session
- Split Routines: Focuses on specific muscle groups per day
- Push/Pull/Legs: Divides workouts by movement patterns
- Upper/Lower: Alternates between upper and lower body
Exercise Types
Strength Training
- • Builds muscle mass
- • Increases metabolism
- • Improves bone density
- • Enhances functional strength
Cardiovascular
- • Improves heart health
- • Increases endurance
- • Burns calories
- • Reduces stress
Flexibility/Mobility
- • Improves range of motion
- • Reduces injury risk
- • Enhances recovery
- • Improves posture
Rep Ranges & Their Effects
- •1-5 reps:
Primarily strength, minimal hypertrophy
- •6-12 reps:
Balance of strength and muscle growth
- •12-15+ reps:
Muscular endurance and some hypertrophy
Rest & Recovery
- 48-72 hours between training same muscle group
- 7-9 hours of quality sleep per night
- Active recovery (light activity on rest days)
- Proper nutrition for recovery
Nutrition Basics
- Protein:
1.6-2.2g per kg of bodyweight for muscle building
- Carbohydrates:
Primary energy source for intense training
- Fats:
Essential for hormone production and recovery
- Hydration:
Critical for performance and recovery
Common Mistakes
- ×Skipping warm-ups and cool-downs
- ×Sacrificing form for heavier weights
- ×Inadequate recovery time
- ×Program hopping (changing routines too frequently)
- ×Neglecting proper nutrition
Advanced Training Techniques
Performing two exercises back-to-back with minimal rest
Reducing weight after reaching failure to extend the set
Progressively increasing or decreasing weight across sets
Manipulating the speed of repetitions for different effects