How To Create A WORKOUT PLAN
Summary
TLDRIn this video, the host shares a beginner-friendly workout program for those who can't afford a coach or trainer. They discuss the importance of setting fitness goals, suggest a three-day lifting and two-day cardio routine, and provide general guidelines on exercises, sets, and reps. The video also includes a sample workout plan and emphasizes the need for proper form and warm-ups.
Takeaways
- 😀 The video is a tutorial on how to program a workout for beginners who can't afford a coach or trainer.
- 🔄 The speaker emphasizes that workout programs are not simply thrown together; they require a scientific approach and understanding of the individual's needs.
- 📝 The speaker uses a questionnaire to gather information about the person's fitness experience, goals, and any past injuries when creating a personalized workout program.
- 🏋️♂️ The video suggests a general workout program for beginners, recommending three days of lifting and two days of cardio per week.
- 🚶♂️ It's advised to start slow, especially for beginners, to avoid burnout and injury, with the possibility of gradually increasing workout frequency.
- 💪 The importance of setting clear fitness goals such as strength training, muscle building, or endurance training is highlighted.
- 🗓️ The video outlines a sample workout schedule for a week, dividing exercises among different muscle groups across the days.
- 🏋️♀️ The general rule of thumb for exercises per muscle group is two to four, with the number of sets and reps varying based on the training goal.
- 🔢 For beginners, a safe starting point is three sets of 12 to 15 reps, with the option to adjust based on individual capabilities and progress.
- 🛑 The necessity of a proper warm-up before starting a workout to prevent injury and enhance muscle performance is stressed.
- 🎁 The video ends with an offer to win a tub of protein for viewers who like the video and comment, emphasizing community engagement.
Q & A
What is the main topic of the video?
-The main topic of the video is to provide guidance on how to program a workout for beginners who can't afford a coach or a trainer.
Why did the video creator decide to make this video?
-The video creator decided to make this video because they received a request in the comment section for a video on how to program a workout without a coach or trainer.
What does the video creator emphasize about workout programs?
-The video creator emphasizes that workout programs are not something that can be thrown together without thought; they involve a scientific approach and understanding of the individual's needs.
What is the video creator's opinion on the importance of proper form in exercises?
-The video creator stresses the importance of proper form in exercises, suggesting that beginners should research or have access to a trainer or coach to ensure they are performing exercises correctly to avoid injury.
What is the recommended workout frequency for beginners according to the video?
-The recommended workout frequency for beginners is three to four days a week, with a focus on easing into the routine to avoid burnout and injury.
Why does the video creator suggest starting with three days a week of lifting for beginners?
-The video creator suggests starting with three days a week of lifting for beginners to help them ease into the habit of working out, avoid burnout, and allow for adequate recovery time between sessions.
What is the video creator's approach to organizing workout days?
-The video creator organizes workout days by focusing on specific muscle groups, such as legs and shoulders on Monday, back and biceps on Wednesday, and chest and triceps on Friday, with cardio and abs exercises on Tuesday and Thursday.
What is the general rule of thumb for the number of exercises per muscle group in a workout program?
-The general rule of thumb for the number of exercises per muscle group in a workout program is two to four exercises.
How does the video creator describe the general approach to sets and reps for beginners?
-For beginners, the video creator suggests starting with three sets of 12 to 15 reps for strength training, six to twelve reps for muscle building, and 15 reps and up for endurance and fat shredding.
What is the video creator's view on the importance of warming up before a workout?
-The video creator views warming up as extremely important for muscle development, growth, and strength, but acknowledges that they did not have time to map out a proper warm-up routine in the video.
Why did the video creator choose to include a variety of rowing exercises for the back workout?
-The video creator chose to include a variety of rowing exercises to target the back muscles from different angles, such as seated cable row for horizontal pulling, lat pulldown for vertical pulling, and bent over barbell or dumbbell row for an upward angle pull.
What is the incentive for viewers to like and comment on the video?
-The incentive for viewers to like and comment on the video is a chance to win a tub of protein, with the winner being picked 24 hours after the video is posted.
Outlines
🏋️♂️ Introduction to Creating a Workout Program
The video starts with the host introducing a new type of content, focusing on how to program a workout for those who can't afford a coach or trainer. The host emphasizes the importance of understanding the science behind workout programs and the need for customization based on individual goals and experiences. They mention their own process of gathering information through questionnaires to create personalized workout plans. The video is aimed at beginners and the host shares their excitement about the topic, explaining that they will cover the basics of workout programming, including setting goals, determining workout frequency, and understanding the science behind exercise.
💪 Training Days and Muscle Groups
In this paragraph, the host discusses the structure of a typical workout week, suggesting a three-day lifting schedule with two additional days for cardio and abs. They break down the muscle groups targeted on each day: legs and shoulders on Monday, back and biceps on Wednesday, and chest and triceps on Friday. The host also advises on the number of exercises per muscle group, recommending two to four exercises. They further delve into the specifics of sets and reps, explaining the general ranges for strength training (1-5 reps), muscle building (6-12 reps), and endurance training (15+ reps). The host shares their personal training approach, which includes a mix of these training styles, and encourages viewers to find what works best for them.
📝 Detailed Beginner Workout Plan
The host provides a detailed beginner workout plan, starting with a proper warm-up, which is crucial for muscle development and injury prevention. The plan includes specific exercises for each muscle group and suggests a routine for Monday (legs, shoulders, calves), Tuesday (cardio and abs), Wednesday (back and biceps), Thursday (cardio and abs), and Friday (chest and triceps). They emphasize the importance of mixing up exercises to target muscles from different angles and provide examples of exercises for each muscle group. The host also shares their personal fitness journey, relating to viewers who may be starting out without the means to hire a coach or trainer, and encourages viewers to customize the workout plan to fit their needs.
Mindmap
Keywords
💡Workout Program
💡Beginner
💡Strength Training
💡Muscle Building
💡Endurance Training
💡Repetitions (Reps)
💡Sets
💡Ladder Training
💡Warm-Up
💡Recovery
💡Form
Highlights
Introduction to a new type of video focused on programming workouts for those who can't afford a coach or trainer.
The importance of understanding the science behind workout programs and the role of coaches and trainers.
The necessity of personalizing workout programs based on individual needs, including past injuries and experience.
A general guide for beginners on how to create their own workout plan without professional help.
The emphasis on the importance of proper form in exercises to prevent injuries.
The suggestion for beginners to start with three days of lifting and two days of cardio per week.
The recommendation to ease into a workout routine to avoid burnout and injury.
The idea of using a mixture of strength training, muscle building, and endurance training in a workout routine.
A breakdown of the typical muscle groups targeted in a workout program: legs, shoulders, back, biceps, chest, triceps, and core.
The concept of varying rep ranges based on the goal of the workout: strength, muscle building, or endurance.
The introduction of descending ladders as a training technique to mix different rep ranges in one workout.
A sample beginner workout plan including days for legs, shoulders, back, biceps, chest, triceps, cardio, and abs.
The importance of a proper warm-up before starting any workout routine.
The inclusion of various exercises for each muscle group to ensure comprehensive muscle development.
The personal story of the creator's fitness journey as a broke college student, highlighting the video's relatable and practical approach.
A reminder that workout programs should be adaptable and not strictly confined to one method.
The offer of a giveaway for viewers who like the video and comment, adding an interactive element to the video.
Transcripts
[Music]
what's up guys welcome to another video
another
it's not a vlog today actually I'm
switching it up because I asked you guys
in the comment section I said hey what
do you guys want to see more of like
tell me a video what you guys want to
see and someone said I want a video
seeing how to program a workout for
people that can't afford a coach can't
afford a trainer that they have like
some knowledge when it comes to working
out and exercises they just they don't
know how to put a workout together this
video is very general it's gonna be more
suited for beginners and I'm excited I'm
excited because I was just like gosh
it's such a cool video I I don't know if
anyone has done this before like I had
fun mapping this whole thing out so
let's get started first of all it's not
a vlog so it's throwing me off but gotta
have some coffee in there so
and PS I spilled them
and I also got marker on me so it's not
it's not my day today I've been a little
clumsy it's everyday every day every day
is like that so we're gonna go over a
couple things so I mapped out this all
of this stuff
on the board because we have this
massive whiteboard I think it's eight
feet and I haven't used it at all so I
was like you know what we're gonna draw
everything on on the Whiteboard and it's
gonna be fun so that's what we're doing
when it comes to putting together
workout program
um it's not something that someone just
throws together you can't just throw
together a legit awesome workout program
that's why you know trainers do this
this is why coaches do this this is why
athletes put together workouts it's
because there's a science behind it it
is not as easy as one two three ABC
things that go into it there's a lot of
science that goes behind it honestly I
really enjoy putting it putting together
workout programs um sometimes even my my
friends and family they'll say hey can
you put together a workout program for
me I'm like yes and so I'll sit down and
I ask 25 different questions on my
questionnaire it's not as simple as like
how much do you weigh how tall are you
that way I can kind of get to know the
person what their experience is if
they've had any like past injuries or
anything like that I need to know those
things to create a workout program but
this video is going to be very general
it is for beginners it is if you cannot
for a coach or a trainer and you just
want a general kind of guidance on how
to put together your own workout plan it
is a great thing to get a coach and a
trainer someone that can help guide you
especially if you are unfamiliar with
these exercises you want to be able to
get your form down
um so if you do take this video and
create your own workout plan and kind of
put things together just make sure that
you do research you have access to a
trainer or coach in order to practice
these exercises and make sure that you
are getting the form down because that
is number one I've had a lot of coffee
first thing we're going to go over is
when it comes to a training program what
is your goal because there are so many
different ways that you can train your
body find out what your goal is is it to
become stronger some people you know
especially guys are like I just want to
get stronger I'm like all right cool
there's there's a training technique for
that
um maybe you want to build some muscle
maybe you just want to work on your
endurance we want to start cutting and
you have the muscle mass but now you
want to shape the muscle mass type of
thing you want to shred the fat to
uncover that muscle mass that's kind of
what this is for so figure out what
you're wanting to do
um me personally I do a mixture of all
of all three really I try to stick more
up to the muscle mass building but I
will still dabble into strength training
heavier squats deadlifts all that so and
then I also still do some endurance
training so I kind of dabble into all
three how often to work out for beginner
I suggest working out three days a week
like three to four but for the sake of
this video I like to make everything
organized I said hey let's focus on
three days lifting and then like two
days of like in cardio but three lifting
days why do I suggest that a lot of
beginners go out there and say I'm gonna
work out seven days a week I'm gonna eat
fish I'm gonna eat tilapia for the rest
of my life it's gonna be great if you're
going from one extreme to the next
you're gonna burn out if you're going
from not working out at all to seven
days a week eating fish tilapia training
hard your body's gonna say I'm I'm no
like this is too much you have to ease
into it especially to avoid an injury as
well because some people get in the gym
they just start going hard I'm like calm
down calm down all right you got time
and it's something that really helped me
when I was started lifting weights I
used to hate the gym but for me what
helped me is I was like uh after the gym
okay if I go today I don't have to go
tomorrow getting into that habit of that
I was like okay every other day
um I need to go to gym I'm gonna reward
you by not having to go tomorrow perfect
and I got into that habit of doing that
and then so it went for my three days a
week to four days a week to five days a
week to six days a week depending on
what now I kind of do like five days a
week five to six days a week and I love
it I enjoy it so much more now because I
started seeing results in my body and I
it made me feel good that's kind why I
suggest three days a week and because
you're gonna be sore when you first
start working out you're gonna be sore
and you're gonna need some time to
recover so I think three days a week is
perfect when you were a beginner but if
you want to go more than that and you
can keep that up like go for it I'm not
saying don't do that I'm saying that if
you hate the gym and you are just not
looking forward to it right now just
doing start maybe starting out three
days a week make it something attainable
for you will really help next thing is
uh main training days when it comes to
lifting weights you have six different
muscle groups have your legs shoulders
back biceps chest and triceps and then
your core of course so if we're gonna
break it down into three training days I
have Monday legs and shoulders Wednesday
back in biceps Friday chests and triceps
and then I I would suggest Tuesday and
Thursday is when you can do like your
cardio and your abs so you want to slide
those in there or if you want to do you
know two cardio days after like back and
biceps I don't really suggest doing it
on legs because that's a long that's a
long day if you want to just go to the
gym three days a week maybe do your abs
and cardio on Wednesday and Friday along
with these two or if you want to go five
days a week and do that you can pick it
because you're gonna write your own
okay so how many exercises to do it
really depends on the person the workout
program all of that but generally
remember this is General it's two to
four exercises per muscle group now this
is General I have gone to the gym before
where I have done 10 sets of squats and
that is my whole workout I'm like I'm
not doing anything more than that so
technically that is one exercise and
that's not even on here so don't think
that this is the only thing that you can
do there are so many different things
you can do but we'll keep it in general
so General two to four for muscle group
next thing how many sets and how many
reps to do this is also can be very
general because you guys might have seen
me do reps before where you might see me
do ascending ladders and descending
ladders so there's not one right way to
train but let's keep it General all
right I keep saying that because I feel
like there's just so much that goes into
like workout programs it's hard for me
to simplify things but I'm doing the
best I can for you guys it's for my
beginners all right so how many sets to
do and how many reps like I said this is
going to depend on the workout program
this is very general generally when you
are strength training you are trying to
gain strength in your body It's usually
the one to five rep range if you are
trying to build muscle this is going to
be generally six to twelve rep range if
you are trying to uncover that muscle
and get your endurance up and get some
get some shreds going that's usually
gonna be 15 reps and up so the way that
I train guys is I kind of utilize all
three different ways of training
sometimes you'll see me doing like
descending ladders where I will do 15
reps and then I will do 12 reps then 10
and 8 then six then maybe even down to
four I've done that and then going all
the way back up so I'll descend and then
Ascend if that makes any sense so let me
just draw that out real quick so
sometimes I'll start off with doing like
15 Reps for the first set and then I
will do 12 reps and then I will do 10
and then I will do eight and then six
and then possibly four this is one two
three four five six different sets but
you're utilizing all three of these
different training Styles technically
this is descending and then you're gonna
Ascend back up the reason I'm showing
you guys this is because I don't want
you guys to think oh in order to build
muscle I can only stay in this rep range
in order to get stronger I can only do
this rep range there's not one right way
to train there's not one there's not one
exact workout program that works for
everyone everyone is different and it's
fun to keep it different and change it
up you know so that's why I like that
and I also like to do these descending
Ladders because you're starting out with
higher reps and working your way down to
lower reps you're going to be increasing
your weight along this time so it's
going to be less chance of injury
instead of jumping into and power
lifters do this too you know they warm
up their body they don't just walk in
the gym and say okay I'm only gonna do
one to five reps they have to warm up
their body properly for the sake of this
video if you are a beginner let's start
you at like three sets of 12 to 15. I
feel like this is like a safe number
three sets of 12 and 15. but don't feel
like this is the only thing you have to
do maybe you want to do um three sets of
eight to ten figure out what works best
for you you know okay so moving on I
kind of threw together this workout plan
for a beginner and just kind of like
mapped it out and I want to go over a
little bit so first of all before any of
these you're gonna have to have to do a
proper warm-up and I did not have time
to map that out so this video is
probably going to be long as it is so
sorry guys maybe we'll do that in
another video uh proper warm-ups are
extremely important in order to get the
muscle development growth cuts that you
want and strength let's say Monday
legs shoulders calves this is a long day
as you can see I mapped out here here's
your legs movements and then I put some
calves here and then I put two shoulder
workouts so there you go so that's
Monday and then we have Tuesday cardio
and abs do whatever you want go to Zumba
go go swim go Sprint go run go give your
boyfriend a piggyback ride for like an
hour do whatever is like fun and you
enjoy jump on the treadmill jump on the
stand Master elliptical join a cycling
class
I freaking hate cardio and then when it
comes to ABS uh maybe choose two to four
and two to four for muscle group two to
four exercises for your abs on Tuesdays
and then we're going to back and biceps
this would be Wednesday you're gonna do
a seated cable row lap pull down bent
over barbell row or dumbbell row if
you're not strong enough to do barbell
and this is another reason that there's
a lot of technical things that go into
putting together a workout program so
the reason I picked out these different
rows and these different movements for
back is that you had your seated cable
row where it you're pulling like this
you're pulling horizontally
and then you're gonna have your lat pull
down where you're pulling down
vertically and then you're going to have
your bent over barbell dumbbell row
where you're pulling vertically but at
an upwards angle you gotta mix it up and
then I added hammer curls for your
biceps and alternating dumbbell curls
for your biceps the next day Thursday
would be Cardio Abs uh Friday this is
chests and triceps I just kind of Drew
in a chest and triceps workout real
quick and I have push-ups 25 reps and
that doesn't mean that you do 25 in a
row I put 20 if you can only do 15 or 20
do you have one you can take breaks if
you need them now I I like to do a
hundred push-ups for a warm-up sometimes
and I just like bust it out but it took
me a long time to get to that point
um there was a while where I would do 50
push-ups and I would literally do one
and then like literally take a break
wait till I could kind of
and then go back into it and do another
one and then just kind of wait for a
second it takes a lot of patience but
you gotta get there push-ups dumbbell
chest press you can do it on the bench
if you want but um I prefer laying on
the ground if you're a if you're a
beginner you can do it on the bench you
can do it laying on the ground where you
do your chest press dump up flies uh
that would be the last chest exercise um
overhead try some extensions and bench
tips and that would be it so I literally
just like sketch this out real quick
guys so this is a very general beginner
workout plan the legs shoulders and
calves might look a little bit
intimidating right now you're not able
to get through the whole workout don't
feel like you have to do every single
thing very general way to set up a
workout program I do want to say one
thing the reason that I wanted to make
this video is because when I started my
fitness journey I was a broke college
student so I couldn't afford a coach I
couldn't afford a trainer I couldn't
afford any of that and you know I had
gained quite a bit of weight so I feel
for people when you can't afford a coach
or a trainer and then I feel for people
that are a coaching trainer and they say
hey like I need to also make money this
is my way of living that's why I was so
passionate about wanting to make this
video because I know that not everyone
can afford a coach not everyone can
afford a trainer and you might only be
able to sketch out a generalized plan
for yourself but it's still something
helpful it sells something that can help
you with your fitness journey it's not
like I I told you the exact way of how
to do everything but I do hope that it
does help some people out there I know
that I would have really really
appreciated this video when I first
started my fitness journey which is why
I wanted to make it so I hope you guys
enjoy it as much as I would have a long
time ago give this video a thumbs up if
you liked it maybe I'll make more like
this and if you guys have another topic
for a YouTube video you want to see make
sure to comment below and yeah that's
all I got also if you give this video a
thumbs up and you comment you have a
chance to win a tub of protein I'm gonna
pick a winner in 24 hours after I post
this video so thank you guys so much for
watching and
I'm wearing the new buff bunny
collection leggings if you guys haven't
been the hotel okay all right bye guys
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