For my 2024 fitness goal, I forced myself to buy an expensive gym membership. I had been inconsistent in the past and this was a financial incentive that would force me to go so I don’t waste $180 a month.
That was an amazing first step in itself. The next problem I ran into was what the hell do you do at a gym?
All the machines. weights, and stuff there can seem overwhelming. Especially for someone just starting out. Most get the gym, but they end up doing random exercises until they sweat and then leave just like I did in 2023.
This is a recipe for disaster.
Not only is it inefficient and will leave you frustrated when you're not making progress. The goal is to be CONSISTENT. That is the only sure-fire way to see progress.
The solution I found to this is programming my own workouts. Sure, that may sound completely foreign but don't be intimidated by this!
I took it upon myself to create a 3-month program that I could consistently complete for my fitness goal in 2024.
Today we are going to go over how I created a 3-month workout program and how you can create own for yourself if you follow along.
If you don’t want to follow along and just want an easy template then check out the link at the bottom for a Easy to Use Workout Template!
Step 1: Analyze Progress
Reflect on past exercise programs you've done and choose what you liked the most.
Incorporate your weaknesses and things you would like to get better at.
My Reflection:
I like Olympic movements, and I play disc golf, I need to incorporate movements for both of those. I also have limited mobility so stretching needs to be incorporated.
Step 2: Pick how many days a week
For me, I have been working out for 7 years every day, so I prefer 4 days of workouts with 1 cardio day and 2 active recovery days (yoga).
Choosing a schedule for yourself depends on schedule, experience, and workout intensity. If you’re just starting out, I recommend 3 days a week with 1 rest day in between.
PRO TIP: Keep your workouts under 1.5 hours.
When you go over 1.5 hours, your body is in an exhausted state and needs fuel to keep going. For the average person, try to keep your workouts under 1.5 hours for effectiveness.
Step 3: Choose Splits
Splits are the body parts you will be hitting over the course of a week. You want balance for the most part where you are working every body part at least 1-2 times a week but for more gains, work 1 body part more than others.
PRO TIP: Don’t just be a lower-body person or an upper-body person. You end up looking like this if you never workout one portion of your body.
Now you need to decide what type of workouts you like. This takes time so just pick one and give it a shot for a month.
Examples Splits: push/pull, upper/lower, body part splits like chest and triceps or back and bi’s, and full body
For me, I prefer an upper-lower split that follows the Michael Boyles methodology.
Michael Boyle’s: 4 Day Split
Day 1 (Lower Body Focus):
Block 1: Explosive; Core Stability
Block 2: Hip-dominant Movement; Vertical Pull
Block 3: Knee-dominant Movement; Horizontal Pull; Anti-rotational Core
Day 2 (Upper Body Focus):
Block 1: Horizontal Push; Upper Mobility
Block 2: Vertical Push; Upper Mobility / Stability
Block 3: Core; Anti-rotation Core with Loaded Carry
Day 3 (Lower Body Focus):
Block 1: Explosive; Core Stability
Block 2: Knee-dominant Movement; Vertical Pull
Block 3: Hip-dominant Movement; Horizontal Pull; Anti-rotational Core
Day 4 (Upper Body Focus):
Block 1: Incline Push; Upper Mobility
Block 2: Horizontal Push; Hip Mobility
Block 3: Core; Anti-rotation Core with Loaded Carry
Step 4: Choose Reps
Here’s an easy-to-follow guide for choosing reps based on your goals:
Less Reps ← Power - Strength - Hypertrophy - Endurance → More Reps
More Reps = Higher Volume = Less Weight = More Definition
Less Reps = Lower Volume = More Weight = More Strength
A simple model to use for rep ranges is:
Compound lifts (squat, bench, deadlift, and military press): 5 or fewer reps
Isolation Lifts or Accessories = 8-12 reps
Stick to your main focus movement around 15-20 total reps.
For example: (3x5, 5x3, 4x4)
Keep the rest of your supporting exercises around 24-36 total reps.
Example: (3x10, 4x8, 3x12)
Now insert your own exercises, sets, and reps and you will have your first week of your workout program!
To create the rest of the weeks, simply copy and paste your table three more times, like this:
Kyler’s Workout Program
PRO TIP:
For the first month, you should increase the amount of weight you do on every exercise by at least 5 lbs.
This will give you +15 lbs after 3 weeks, and then by the 4th week, your body will be ready for a DELOAD.
Yep, you heard it right. The 4th week of every month will be your time to relax and recoup.
For Example:
Don’t get me wrong, you are still going to the gym, but you are going to cut down the amount of weight by 50%. You could also lower the volume (sets) or decrease the reps on every exercise.
You need to make sure you are keeping your body parts balanced and have enough rest to recover and perform every day.
The goal here is simply to let your body rest up for your next month of working out!
Congrats! You’ve made your first workout program!
Now, if you didn’t want to take the time to do that, I have provided a link to a free 3-day workout template you can use yourself.
I appreciate you following along on my journey! Feel free to Connect with me on my Socials for more deep dives into my human experience!