Building ur own workout program!

hamdysayed

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I have tried few workout programs and I always end stopping because I just don't feel it etc.
so I was thinking how can I design my own workout program that's is designed for my body needs, so I'm researching and trying to find the fundamentals of building a workout program to doit right.
if anyone have links or tips on how to doit based on goals.
 
MANdrew

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Search black iron beast on Google. It's amazing.
 
booneman77

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Why not just use something like PHAT that gives you guidelines and some set/rep suggestions but allows you to pick the exercises that suit you and your goals?
 

hamdysayed

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Why not just use something like PHAT that gives you guidelines and some set/rep suggestions but allows you to pick the exercises that suit you and your goals?
I was going to try that but I didn't think I can stick to it, that's why I want to find out how can I set up a workout program, plus my time is short at the gym 1 hour max.
 

btothefman

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You could try Jefit, find something that you like and modify it to suit your needs.
 
booneman77

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I was going to try that but I didn't think I can stick to it, that's why I want to find out how can I set up a workout program, plus my time is short at the gym 1 hour max.
If you can't stick to that then how will you stick to anything? I'm confused what you're looking for if the problem is that you can't stick to any plan?
 

hamdysayed

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If you can't stick to that then how will you stick to anything? I'm confused what you're looking for if the problem is that you can't stick to any plan?
Well really what I'm looking for is a program that I can design for my body since I know what works for me and what kind of workout that don't work! U know what I'm saying ?
like when I start workout programs it focuses on certain body parts that aren't my main focus, for example my arms are huge and I haven't worked them out in almost a year they r not my main focus, shoulders are so I want to build a program focused on shoulders etc.
 
booneman77

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Well really what I'm looking for is a program that I can design for my body since I know what works for me and what kind of workout that don't work! U know what I'm saying ?
like when I start workout programs it focuses on certain body parts that aren't my main focus, for example my arms are huge and I haven't worked them out in almost a year they r not my main focus, shoulders are so I want to build a program focused on shoulders etc.
So pick exercises that suit... PHAT is designed to be modified with different exercises. It gives set/rep suggestions but doesn't have a particular focus muscle wise.

I'm in the same boat, rarely work biceps and need to pound shoulders so I just make the workouts fit my needs and utilize the set/rep schemes
 
asooneyeonig

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proven programs are just that, proven. usually designed by people with decades of experience and more education than most of us combined. they are also proven to work by tens of thousands of people. most of these programs have many things in common and unfortunately most people never figure out those similarities and therefore design their own subpar programs. their only saving grace is that they believe in the program and hit it hard which they likely did not on the proven program they claim does not work. a great program to learn how there can be a near limitless amount of variations to fit any ones needs is 5/3/1, especially the 5/3/1 beyond book. if you cannot find a template that fits your needs then you will not follow any program.

if you are still insistent on learning, try to follow these:
http://anabolicminds.com/articles/7-important-elements-to-a-better-workout-program-19196/

here is a great article talking about the 5 main movements every program should have:
http://danjohn.net/2011/06/the-four-steps/

then you need to figure out if you are going to periodize, and then if you are going to do wave, DUP, WUP, etc. there is also deloads if you want them, progression when you peak or fail, is there rotation of exercises, how many days a week, what happens if you miss a day.

try coming up with one, post your goals, let us take a look.
 

hamdysayed

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proven programs are just that, proven. usually designed by people with decades of experience and more education than most of us combined. they are also proven to work by tens of thousands of people. most of these programs have many things in common and unfortunately most people never figure out those similarities and therefore design their own subpar programs. their only saving grace is that they believe in the program and hit it hard which they likely did not on the proven program they claim does not work. a great program to learn how there can be a near limitless amount of variations to fit any ones needs is 5/3/1, especially the 5/3/1 beyond book. if you cannot find a template that fits your needs then you will not follow any program.

if you are still insistent on learning, try to follow these:
http://anabolicminds.com/articles/7-important-elements-to-a-better-workout-program-19196/

here is a great article talking about the 5 main movements every program should have:
http://danjohn.net/2011/06/the-four-steps/

then you need to figure out if you are going to periodize, and then if you are going to do wave, DUP, WUP, etc. there is also deloads if you want them, progression when you peak or fail, is there rotation of exercises, how many days a week, what happens if you miss a day.

try coming up with one, post your goals, let us take a look.
Thank you , that's alot of great info and I see yalls point of view and I agree, I will probably revisit phat and read more about it.
 
dave39

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Why not just use something like PHAT that gives you guidelines and some set/rep suggestions but allows you to pick the exercises that suit you and your goals?
Is this what you are referring to booneman77 ?
Day 1: Upper Body Power Day

Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day

Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest
 
booneman77

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Is this what you are referring to booneman77 ?
Day 1: Upper Body Power Day

Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day

Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest
Yep, that's it. I have an excel template with exercises in it. I have both a 5 day and 6 day version if you want. There's a few people actually running each one around here that I designed so hit me with an email (in my signature) if you want and I can send either or both over.
 

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