how to structure your workouts
Step 1: Understand your lifts
the most efficient way to maximize your workouts is to focus on compound lifts, or exercises that work multiple muscle groups at the same time
benefits of utilizing compound movements include: increased muscle size (hypertrophy), improved strength, greater efficiency (hitting multiple muscles with one movement)
examples of compound movements include: squats, deadlifts, bench press, leg press
isolation movements isolate ONE muscle group and are useful for supplementing compound movements
benefits of incorporating isolation movements include: improved focus on mind-muscle connection, increased volume, corrected muscle imbalances
examples of isolation movements include: lateral raises, hamstring curls, bicep curls
Step 2: Choose your split
your workout split will be determined by the days you can workout per week
if you can workout 1-2 days/week, you should follow a full body split
if you can workout 3-4 days/week, you should follow a full body split, an upper body/lower body split, or a push/pull/legs split
if you can workout 5-6 days/week, you should utilize a full body split, a push/pull/legs split, or a “bro split” which is a split that works individual muscle groups over the course of a week. in other words, each day is devoted to a specific muscle group
**You should avoid training 7 days a week. Instead, go harder in your workouts (increased weight, reps, sets, etc.) and prioritize recovery in between. I’m all for working hard, but working smart is also a factor!
Step 3: Structure your workout
Shoot for:
4-8 exercises total per workout, shoot for 1-4 compound lifts and 1-4 accessory (isolation) lifts
3-5 sets per exercise
your rep range will depend on your individual goals:
1-6 reps = strength
8-12 reps = hypertrophy
15+ reps = muscular endurance
I hope this offered a helpful introduction to structuring your workouts to maximize your time in the gym and reach your goals more efficiently. If you have questions or would like further clarification, email me! If you want to learn more and get customized workouts + guidance from a certified personal trainer, book a FREE, 30 minute consult call to see if any of my training packages would be a good fit for you and your goals!
