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How to make a training program in the gym

Learn how to write a program yourself.


First, decide on the purpose of your trips to the hall. Training is only 30% success, yet the primary influence on the result is nutrition (deficit / surplus)

Weight loss - work with multi-repetition (18-30 repetitions * depending on the exercise) with little or no weight (the last 5 repetitions are difficult). 4 to 5 sets per exercise ⠀ 

Mass gain - work on 6-12 repetitions *. Heavy workouts with a lot of weight. 3-4 approaches to the exercise. ⠀

T onus / Weight Retention - The average number of repetitions (15-25) with or without average weight. 4-5 sets.

Training format and number

Circular training - During the lesson you train the whole body. Exercise 1 (all approaches), exercise 2 (all approaches), etc. We begin the exercises from the bottom up. Maybe 5-6. For weight loss and tone. ⠀

SPLIT training - separation of muscle groups. The main goal is 1 large muscle group for training and restoring another. 4-5 exercises. For example: 1. Legs, buttocks, abs 2. Back, biceps 3. Chest, triceps, shoulders 

The frequency of training - These workouts require regularity and are ideal for weight loss and ideal for weight gain.


There are many ways to best start your workout. But it’s better to start with the classics. The basis of the program should always be based on basic exercises: squat, bench press, traction.

The first 1-2 exercises should be basic. After, depending on the problem areas and preferences, isolation should be added (work of 1 joint). 

For example (Circular)
  • Leg Press
  • Lunges 
  • Leg curl 
  • Inclined rod pull 
  • Flattening Dumbbells 
  • Triceps in a crossover
Split example:
  • Dead-lift / Pull-ups
  • Bulgarian lunges / Belt pull 
  • Glutenous Bridge / Dumbbell Bench Press 
  • Flexion / Biceps

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