Introduction:
Welcome to PhysiquePrinciples – where your fitness journey is our priority. Did you know that over 80% of people who start a fitness program give up within the first five months? I’m here to change that. Whether you’re a beginner feeling overwhelmed or a seasoned gym-goer looking for structure, I’ve got you covered. Just like my own journey, which began with self-doubt and evolved into a story of transformation, I understand the ups and downs of starting out. If you’ve ever felt lost amid a sea of workout programs, or questioned the effectiveness of your routine, this guide is for you.
Understanding a Good Workout Program:
- Goal Alignment: Whether it’s maintenance, muscle gain, or weight loss, your program should reflect your specific goals. I’ll dive into specific workout programs that’ll help you make these goals become more achievable.
- Progressive Overload: The cornerstone of any effective program. It involves consistently challenging your muscles – be it through more reps, more weight, better form, or higher volume.
- The Six Major Movement Patterns: The 6 major movement patterns that are important in any program are the following: vertical pushes, horizontal pushes, vertical pulls, horizontal pulls, squatting, and hip hinges. These essential movements are replicated by daily life activities and should be in a well-rounded program.
- Personalization and Flexibility: Adaptability is crucial. Can’t do a squat? A good program should make your workout fit your circumstances and should have some level of customizability that fit your needs.
- Injury Minimization: A good program should prioritize safety and avoid overly complex exercises. As someone who’s managed scoliosis, I understand the importance of adapting exercises to suit your unique needs and circumstances.
- Recovery: At the same time, a great program should allow you enough time to recover between your next workouts.
- Simplicity: Complex movements like snatches aren’t needed to build a great physique, but are done by competing Olympic weightlifters. In our quest for the perfect workout, we often get caught up in minutiae – debating over the perfect angle for an illiac pulldown, when a simple lat pulldown would do just fine. Remember, it’s often the basics that yield the most significant results.
- Consistency: I often joke that the only ‘easy’ day at the gym was yesterday. But seriously, maintaining a straightforward program is key to avoid burning out.
- Efficiency: Lastly, your gym time should be efficient, bringing maximum results with a balanced investment of time and effort. And that’s precisely what our custom-created workout plans are designed to do. Now, let’s talk about how you can apply these principles through various workout splits.
Workout Splits – Understanding Your Options:
A split refers to how you break up your workouts across a given week. With the right split, you can tailor your gym sessions to fit not just your goals, but your lifestyle. Below are some of my favorite options based on how many times a week you can go to the gym. If you want to read more about each specific split and see some options, we got some handy mobile friendly workout splits on our site to help you choose what works best for you, just like I did when I first started!
- One Day per Week (Full-Body): Generally not recommended since it won’t provide enough stimulus for your muscles to grow. However, if you’re constrained by time, I recommend choosing one of the workout days for the two days per week option below.
- Two Days per Week (Full-Body, Full-Body): A balanced approach for those who can only commit to the gym twice a week. Although I recommend going to the gym at least three times a week, this split can be great for those short on time or have a hectic schedule. Each session should cover all major muscle groups, with a mix of compound and isolation exercises.
- Three Days per Week (Upper, Lower, Full-Body): This is where our programming starts to shine and is where I recommend most beginners start. This split allows focus on upper body, lower body, and a full-body session, providing a well-rounded weekly routine.
- Four Days per Week (Upper, Lower, Upper, Lower): This is our most recommended split for late beginners to even early advanced lifters that provides balanced workout frequency and recovery. It alternates between upper body and lower body workouts, allowing for targeted training while ensuring adequate recovery. I personally am on this split and have continued to make gains, despite having trained for years.
- Five Days per Week (Upper, Lower, Chest/Back, Legs, Arms): This split is great for intermediate to advanced lifters. This offers even more specialization for certain muscle groups like the arms.
- Six Days per Week (Legs, Chest/Back, Arms, Legs, Chest/Back, Arms, Legs): A high-frequency split for intermediate to advanced trainees or for those who like going to the gym more frequently with shorter sessions. It allows for intense focus on each muscle group but requires careful attention to recovery and nutrition.
- Seven Days per Week: Generally not recommended due to the lack of rest days. Rest and recovery are crucial for muscle growth, joint pains, recovery for your nervous system, and overall health.
For more information on workout splits, comment below, and I’ll address some of the top questions like:
- Why do I like chest/back, legs, arms better than push, pull, legs?
- Can a bro-split work?
- How long should I rest?
- How long should I stay on the above split?
- What substitutions can I make?
Common Workout Mistakes:
- Form and Technique: This is the foundation to avoid injuries and maximize effectiveness. Beginners can spend up to several months perfecting form under a low intensity, whereas intermediates may even struggle maintaining good form under high intensity. Even now, years into my fitness journey, I occasionally film my workouts to review and refine my form. It’s a practice I recommend to everyone, regardless of their fitness level.
- Consistency: Remember, a good workout program is like a great diet – it doesn’t work if you’re not consistent with it. I learned this the hard way in my early days.
- Warm-Up Routines: Think of warm-ups like the opening act to your main concert. Skipping it can mean missing out on some key performances. I always start with 2-3 sets of lighter weights on my main compound lifts.
- Balanced Training: Don’t neglect certain muscle parts like the legs or back. They’re not only important from a physique standpoint, but are also important to prevent muscle imbalances.
- Volume Management: Beginners often engage in too little volume due to inconsistency, whereas intermediates or advanced individuals may engage in too much. In fact, I used to fall in the latter group. I was overtraining myself working out six days a week for 2.5 to 3 hours a session. I can easily say I’ve made much more progress working four times a week with 1.5 to 2 hour sessions and more rest days.
- Effort and Intensity Levels: Working out should feel difficult. Once you perfect your form, strive to push yourself on all your exercises. The more stable or the more isolated a movement is, the harder you can push yourself. I personally strive to go to failure on my last set of my isolation exercises.
- Progress Tracking: Track progress by recording your sets / reps, by measuring your weight, by taking progress pics, and by even taking body measurements. I guarantee if you do all these, you’ll be able to quickly tell if you’re trending in the right direction.
- Realistic Goal-Setting: Set realistic expectations; don’t expect to gain 30 lbs of muscles in a few months. While discipline is important in keeping you consistent, realistic goals are important to keep you motivated.
Exploring Alternative Programs:
Other Programs: While other programs like calisthenics, HIIT, and powerlifting, are viable options, they are meant to address different goals. The workout splits above are probably best for those looking to lose fat and or gain muscle.
Additional Considerations:
At PhysiquePrinciples, I recognize the importance of making information accessible to all. That’s why my blog is optimized for dark mode and mobile devices – because fitness wisdom should be easy on the eyes, no matter where you are or what device you’re using. This commitment to accessibility and user-friendliness reflects our holistic view of fitness.
Holistic Approach: Training is just one of the six ‘pillars’ of building a great physique. Nutrition, consistency, recovery, balance, and understanding biological limitations like age are crucial. For more information about the six pillars, check out the home page here.
Conclusion:
At PhysiquePrinciples, I’m dedicated to making your fitness journey both effective and enjoyable. Remember, the journey to fitness is a marathon, not a sprint. Let’s embrace this journey together, with a balanced, informed, and supportive approach to fitness. If you’d like more bite-sized 3-minute fitness tips, consider subscribing to our newsletter for free below. Let’s celebrate every step of your fitness journey together!
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