Beginners guide to creating your very own training routine
- Coach Tom NASM-CPT, Pn1
- Jan 24, 2020
- 7 min read
With this guide, I hope to help you create a training routine for yourself and I want to make this as simple as possible for you starting out. First, you should give yourself some props for searching more into creating a training routine on your own, too! Not everyone has interest to go and search for self-help like you are right now, so let that curiosity run wild and hopefully it takes you to a great gym experience. Now, let's get started!
Training Split
Starting out, you will see results from almost anything because it's better than nothing and likely to cause a change. Training each body part once a week is a great place to start when coming from nothing or a long, long hiatus.
Here are the muscle groups:
Chest
Back
Legs
Shoulders
Triceps
Biceps
... and abs, but you can do those on multiple days.
The order isn't as important as you may think. Remember the key is to start and find something you enjoy. Below I'll list some exercises that you can start with. See if your gym has similar equipment available and choose from what you have.
Lets create your chest day...
Chest Exercises:
Dumbbell Bench Press (Flat)
Barbell Bench Press (Flat)
Dumbbell Bench Press (Incline)
Barbell Bench Press (Incline)
Pec Deck Machine
Machine Press (Flat or Incline)
Dumbbell Floor Press
Cable Chest Press
Cable Fly
Floor Fly
Close Grip Bench Press
Note: Pick 4-6 and write them down. I recommend having at least one flat press like the Barbell or Dumbbell Press and an incline press like the Dumbbell Incline Press, because you'll be able to really overload those in time and progress with those as a staple for muscle size and strength.
Now, let's create a Back day to remember...
Back Exercises:
Seated Cable Row (Close or Wide grip)
Lat Pull-down (Close or Wide grip)
Incline Dumbbell Row
TRX Body-weight Row
Single or Two Arm Dumbbell Row
Bent Over Barbell Row (Close or Wide grip)
Pull-ups (assisted, bodyweight or weighted)
Chin-ups (assisted, bodyweight or weighted)
Barbell Shrug (Close or Wide grip)
Straight Arm Lat Pull-downs
Note: Pick 4-6 and write them down. I recommend having an exercise where you pull vertically (pulling from a higher or even overhead position), horizontally (pulling from in front of you), and in a bent over position (where your body is 45 degrees bent over and pulling) to have some different variation in your routine. This will ultimately hit different muscles as well.
Next up, your LEG DAY... (this is the one everyone talks about)
Leg Exercises:
Mainly Front-side Dominant:
Barbell Squats
Hack Squat
Leg Press
Leg Extensions
Trap Bar Deadlift
Conventional Deadlift
Kettlebell/Dumbbell Goblet Box Squat
Box Dumbbell Step-up (Forward & Lateral)
Split Squats [No weight or with dumbbell(s)]
Mainly Back-side Dominant:
Leg Curls
Lunges (with or without dumbbells)
Sumo Deadlift
Floor Bridge (No weight or with a dumbbell or barbell)
Calve Raise
TRX Reverse &/or Lateral Lunge
Barbell Hip thrust
Note: Pick 4-6 and write them down. Pick one deadlift variation, one squat variation, and one lunge variation to start. Get some that target both the front and back of your legs. If you don't know how to properly do a certain exercise you can simply search YouTube to find a form breakdown video for now.
Boulder Shoulder day creation...
Shoulder Exercises:
Dumbbell Overhead Press (Standing or seated)
High Incline Dumbbell Press
Shoulder Press machine
Barbell Military Press (Standing or seated)
Dumbbell Lateral Raise
Dumbbell Y-raise
Rope Face-pulls
Reverse Dumbbell/Machine Fly
Band Y-Pulls
Cable Lateral Raise
Cable Upright Row
Barbell/Dumbbell Upright Row
Landmine Press (Standing)
*Note: I did not include direct dumbbell, barbell, or cable front raises. That is because in my experience, working with today's population or everyday people, the front delts rarely need more development and are often given enough work from chest and the exercises listed above. A lot of people come in with to see me with upper crossed syndrome as well (shoulders rounding forward), so I've added Band Y-Pulls and dumbbell Y-Raise because they're along the lines of a front and side delt exercise and in this case, I use them as more of a corrective exercise to strengthen the mid-back (Tomato, to-mato). I'm not saying you have that or even don't need it, so if you happen to be an outlier, feel free to add some direct front delt work in.
Note: Pick 4-6 and write them down. I suggest an overhead press variation, unless you are unable to push directly overhead and have issues doing so. In that case, if you choose an overhead exercise like the Seated dumbbell overhead press, go into a high incline and you will be hitting close to the same muscles in a safer position. Also, the Landmine Press is a great option as well.
A Tremendous Triceps day...
Tricep Exercises:
Dips
Assisted Dips
Dumbbell Skullcrusher (Flat or incline)
EZ Bar Skullcrusher
Seated Dumbbell Overhead Tricep Extension
JM Press
Rope Cable Pushdown
Bar Cable Pushdown
Band Pushdown
Cable Kickback
Dumbbell Kickback
Note: Pick 4-6 and write them down. Get creative and make sure you try an exercise where you're standing, laying down, kicking back and reaching overhead to get some variety and see what you like.
Creating a Biceps day Arnold would be proud of...
Biceps Exercises:
Barbell Curl
EZ Barbell Curl
Dumbbell Curl
Dumbbell Incline Curl
Dumbbell Rotation Curl
Dumbbell/Barbell Spider Curl
Dumbbell Hammer Curl
Alternating Dumbbell Curl
Cable Straight/EZ Bar Curl
Kettlebell Curl
TRX Body-Curl
Note: Pick 4-6 and write them down. Same thing with the biceps. Try a few exercises to see which you like and add some variety.
Now that you have all your days laid out let's review.
Your Training Split
Chest:
Barbell Bench Press
Dumbbell Floor Press
Dumbbell Incline Bench Press
Machine Pec Deck
Back:
Pull-ups (Bodyweight, assisted or weighted)
Bent Over Barbell Row
Single Arm Dumbbell Row
Seated Cable Row
Incline Dumbbell Row
Legs:
Barbell squats
Trap Bar deadlift
Leg Curls
Split Squat
Barbell Hip Thrust
Calve Raise
Shoulders:
Seated Dumbbell Overhead Press
Dumbbell Lat raise
Rope Face-pulls
Band Y-Pulls
Shoulder Press Machine
Triceps:
Dips
Bar Cable Pushdown
JM Press
Cable Kickback
Biceps:
TRX Body-Curl
Barbell Curl
Dumbbell Hammer Curl
Dumbbell Incline Curl
Barbell Spider Curl
Now that we have a good idea for how our routine looks, we can start to add the sets, reps and tempo. For the sake of this article, it being geared towards beginners, the tempo is simply the speed at which you move the weight. A general overview of training tempo is that everything should be done in a controlled fashion with a slight pause as the "top" (peak of each muscles contraction) of each rep.
Sets and reps
Again, to keep things simple I will lay out general guidelines specific to your goal. Since I am Certified by the NASM, these examples will be according to the NASM's OPT guidelines. Click here to find out more.
Strength Endurance (Making your muscles last longer under stress)
2-4 sets (per exercise)
8-12 reps
0-60 seconds rest
Lower weights (70-80% 1RM)
Hypertrophy (Making your muscles bigger)
3-5 sets (per exercise)
6-12 reps
0-60 second rest
Moderate weights (75-85% 1RM)
Maximal Strength (Making your already big muscles really, really strong)
4-6 sets (per exercise)
1-5 reps
3-5 minutes rest
Heavy weights (85-100% 1RM)
Your Training Split with set and rep ranges
Hypertrophy Phase (Shown below, 4x6 = Sets x Reps)
Chest:
Barbell Bench Press 4x6-10
Dumbbell Floor Press 3x8-10
Dumbbell Incline Bench Press 3x8-12
Machine Pec Deck 3x10-12
Back:
Pull-ups (Bodyweight, assisted or weighted) 4x5-15
Bent Over Barbell Row 3x6-10
Single Arm Dumbbell Row 3x6-10
Seated Cable Row 3x6-12
Incline Dumbbell Row 3x8-12
Legs:
Barbell squats 4x6-10
Trap Bar deadlift 4x6-10
Leg Curls 3x8-12
Split Squat 3x8-12
Barbell Hip Thrust 3x6-12
Calve Raise 3x8-15
Shoulders:
Seated Dumbbell Overhead Press 4x4-10
Dumbbell Lat raise 3x6-12
Rope Face-pulls 3x8-12
Band Y-Pulls 3x8-12
Shoulder Press Machine 3x8-12
Triceps:
Dips (Bodyweight, assisted or weighted) 4x4-15
Bar Cable Pushdown 3x6-12
JM Press 3x8-12
Cable Kickback 3x8-12
Biceps:
TRX Body-Curl 4x4-12
Barbell Curl 3x6-10
Dumbbell Hammer Curl 3x6-10
Dumbbell Incline Curl 3x8-12
Barbell Spider Curl 3x10-12
How to progress
So now that we have your training split made, the rep ranges for the exercises and the sets we can look at how to progress. Start in a Strength Endurance phase and progress your way up or start in a hypertrophy phase and work on increasing weights, reps and sets over time then progress to the guidelines of the Maximal Strength phase. If you have a more specific goal, like to look like a bodybuilder or be as strong as a powerlifter, consider the appropriate phases (generally speaking, hypertrophy for bodybuilding goals, maximal strength for powerlifting goals).
Two simple methods to progress weekly:
1. Add reps then weight. Pick a comfortable weight, do the minimum reps listed and aim to add 1-2 reps per exercise per session. When you reach the max rep number, go up in weight and back down to the minimum reps and repeat.
Ex: Barbell Curls 3 sets of 6-10 reps
Week 1:
40 lbs - 3 sets, 6 reps
Week 2:
40 lbs - 3 sets, 7 reps,
...
...
and when you reach your max rep number...
Week 5:
40 lbs - 3 sets, 10 reps
Week 6:
45 lbs - 3 sets, 6 reps
(Slightly went up in weight and back down to the lowest reps listed to repeat)
2. Weight and reps. Add a little weight to each exercise every session whenever you are able to do so and stay within the rep range. You will have to start with a lighter weight and more reps. Keep your form your #1 priority.
Ex: Barbell Curls 3 sets of 6-10 reps
Week 1:
40 lbs - 3 sets, 10 reps
Week 2:
45 lbs - 3 sets, 8 reps,
Week 3:
50 lbs - 3 sets, 6 reps
Week 4:
45 lbs - 3 sets, 10 reps
(Slightly went up in weight and back to the highest reps to repeat)
Note: Using this second progression method is slightly more difficult. So if you run into a plateau, don't stress it. You can keep trying or use a lighter weight to see if you need a bit of a break. Just don't quit!
What does Joe-Schmo do?
Most gym-goers walk into a gym and generally fall into the hypertrophy phase, lifting moderate-heavy weights for 6-12ish' reps and training hard until they can't recover that well. So, this would be the safer, more organized way to progress. There is absolutely room to progress.
What does that super jacked guy or gal do?
That super jacked gym-goes is probably much more advanced or trains really hard, consistently. Don't worry about anyone but yourself. You're here for YOU!
What to do next?
-Check your progress
Are you stronger, do you have better endurance, or have bigger muscles?
If you have any of those or see other signs of progress like changes in body composition keep at it!
-What if you aren't seeing progress?
Check your training. Are you making small progressions in weight, reps, or sets each week? Are you making progress in the grand scheme of things, like every 3-6 months or so? Are you eating towards your goals (Click here to see what that means)?
-When should I switch up my routine?
That's a great question! Here is your answer!
Lastly, I would like to add that if you are truly having a difficult time, please feel free to leave a comment below or message me directly and I will gladly help you out!
I hope this article helps you create a workout routine you enjoy and helps you with the most important thing so many of us struggle with, STARTING!
Thanks for reading and as always, if you have any questions, please leave them in the comments below I will try to reply as soon as I can!
--Tom
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