Create workout plans by goal

How to Create Workout Plans By Goal ?



First, you have to decide Decide how many days you want to work out. Anywhere from 3-6 days a week is standard for most people in the gym.  It’s important to factor in all your obligations outside of the gym so you can be realistic with how many days per week you plan to train.

And secondly, if you’re only working out a few days a week, then your focus is on more compound movements like squats, deadlifts, Biceps, Triceps, and presses that utilize multiple muscle groups. Whereas if you’re able to go to the gym 5-6 times a week, you can dedicate entire days to working out one or two specific muscle groups. For beginners, the American College of Sports Medicine recommends a training frequency of 2-3 days per week to start.

There Are Some  Practical Tips for Designing a Workout Plan that Fits your Schedule:-

1. Start with a goal: Decide what you want to achieve with your workout routine, whether it’s to add muscle, burn fat, get stronger, or improve all-around fitness.

2. Make a schedule: Choose a time of day that works best for you, and make sure it’s a time slot that you can consistently commit to doing for several weeks.

3. Be realistic: One of the biggest mistakes beginners make is trying to do too much too soon. Start with small steps and gradually build up your workouts as your levels of fitness increase.

4. Listen to your body: Pay attention to how your body feels, not just when you’re working out but during other times of the day. Not every workout has to be high-intensity, if you’re feeling fatigued, you can adjust the intensity of your workout.

5. Be consistent: You’ll want to build habits and a routine into your life as you create your workout routine that’ll help you consistently stick with it.


Pick a goal that you’d like to prioritize, such as building muscle, losing weight, increasing strength, or improving athletic ability. Once that has been identified, you can focus a workout plan around achieving this goal.

▪  Set SMART Goals: These goals should be specific, measurable, actionable, and realistic. like “being fit”, get more specific when creating your goals, and list things you can measure. They can be body composition-focused like “losing 10 pounds in 5 months” or performance-focused like “improving my running.

▪  Consider your current fitness level: Be mindful of where you’re currently at in terms of your physical fitness and commitment to exercising.

▪  Make it personal: Make sure your goals reflect your personal interests. Whatever goals you choose should be aligned with something you feel passionate about enough to pursue consistently,

▪ Review and adjust: Regularly review and adjust your goals. By keeping track of your progress, you’re able to see how far you’ve come along, and you can adjust as you workout plans.


endurance training and high intensity interval training can contribute to positive improvements in body composition and aerobic capacity.[9] Aerobic exercises are associated with beneficial metabolic and cardiovascular effects.[10]

So, if you’re interested in improving your overall fitness, you may benefit from adding cardio to your daily routine.


Good training programs are unified in their principle to cause a stimulus to the body that causes it to adapt. Having benchmark goals that you aim to achieve by the end of a week, month, or months can help you track and measure the success of your training program.

Some common measures you can include to track progress with your program include being able to increase the total weight you can lift for a 1 rep maximum on an exercise.

You can choose to track just one of these measures or multiple.

So now that you’ve identified your goal, and understand the factors to build your workout plan, it’s time to put it on the schedule! Here’s a few tried-and-true examples to get the ball moving.

Total Body Workout

Sunday – Rest or Active Recovery
Monday – Workout 1 (Power Clean, Goblet Squat, Chest Fly’s, Dumbbell Rows)
Tuesday – Workout 2 (Squat, Floor Press, Kettlebell Swing, Pull Ups)
Wednesday – Workout 3 (Lunges, Leg Curl, Bench Press, T-Bar Rows)
Thursday – Workout 4 (Deadlift, Bent-over row, Pull-down, Back extension)
Friday – Workout 5 (Side lateral raise, Front raise, Upright row, Arnold press)
Saturday – Workout 6 (Bicep curl, Hammer curl, Incline dumbbell curl, Reverse barbell curl)



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