Workout Information

A Few Different Workout Plans

Although many people workout, or go to a gym to get fit, not very many people know exactly what they are doing or how best to achieve their goals. I am providing a few basic and easily expandable workout plans. The best tool for trying out these workouts is patience, the more patient you are the better the results you will get, which in the long run will help you identify which strategy works best for you.

Here are your basic goals and their preferred workouts:

• Strength Building/Powerlifting


• Generally Low Reps, High weight


• A very popular method is the 5x5 workout method, where you do 5 sets of 5 reps, increasing in weight dramatically each set.


• A more advanced routine of 5x5 is including failure sets, a more advanced plan that requires knowledge on your own strength


• Typically strength will improve dramatically over time, again think of patience!




• Endurance/Body Building


• These are the workouts you see most people doing, as they help increase muscle size and endurance


• Typically you will follow a 3x10 rule, that is 3 sets of 10 reps, each time slightly increasing in weight


• The goal here isn't to completely drain yourself but to help increase muscle size through use, and endurance, great for athletes.




• Weight Loss


• Most people don't realize that you can do more to lose weight then just cardio!


• The more muscle you build, the easier it is to burn fat


• Typically the weight loss workout is very similar to the Endurance/Body Building plan of 3x10s however the weight is generally less and involves more cardio

Workout Day Breakdown

Depending on your goals, and the amount of time you can dedicate, there are a few general muscle groupings to actually workout each day.

If you are working out 3 days a week, then you can easily hit two muscle groups a day, along with cardio and abs, in order to have a full body workout each week.

For people who go more, you can break your favorite muscle groups up into single day groupings depending on how many times you go.

3 Day Break Down

• Day 1


• Chest/Triceps


• Benchpress (chest)


• Flys (chest)


• Skullcrushers (tris)


• Kickbacks (tris)


• Incline/Decline Bench (chest)


• Incline/Decline Flys (chest)


• Dips (tris)


• Pushdowns (tris)


• X Minutes of Cardio


• And abs!


• Day 2


• Back/Bis


• Lat Pull Down (back)


• Seated Row (back)


• Hammer Curls (bis)


• Preacher Curls (bis)


• Barbell/Dumbbell Curls (bis)


• Pull ups (back)


• Wide Grip Lat Pulldown (back)


• X Minutes of Cardio


• And abs!


• Day 3


• Shoulders Legs


• Squat (legs)


• Leg Press (legs)


• Calf Raises (legs)


• Front Delt Raises (shoulders)


• Shoulder Press (shoulders)


• Arnold Press (shoulders)


• Shoulder Pull (shoulders


• Lunges (legs)


• X Minutes of Cardio


• And abs!

Important things to note

Always stretch before a workout, even doing warm up super light weight sets before a workout will help prevent injury greatly. Even 5-10 minutes of cardio pre-workout will help keep your body loose.

Remember that patience is key, if you are dedicated you will see results, just stick with it!

The next post will be about diet, followed by some basic supplement information!