How To Create A WORKOUT PLAN

Summary

In 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

00:00

🏋️‍♂️ 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.

05:00

💪 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.

10:01

📝 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.

Keywords

💡Workout Program

A workout program is a structured plan designed to achieve specific fitness goals through targeted exercises and training methods. In the video's context, the creator emphasizes the importance of a workout program for beginners who can't afford a coach or trainer, and provides a general guide to help them create their own. The script mentions the creator's personal experience with designing workout programs for friends and family, highlighting the scientific approach behind it.

💡Beginner

A beginner refers to someone who is new to an activity or skill, in this case, fitness training. The video is tailored for beginners who lack the knowledge to put together a workout routine. The script suggests starting with three days a week of lifting and two days of cardio, which is a manageable approach for those new to working out.

💡Strength Training

Strength training is a type of exercise that aims to increase muscle strength and size. The script discusses the importance of strength training for those looking to become stronger, mentioning that it typically involves heavier weights and lower repetitions, such as the 1 to 5 rep range.

💡Muscle Building

Muscle building, also known as hypertrophy training, focuses on increasing muscle mass. The video script explains that muscle building generally involves a rep range of 6 to 12, which is a common range for stimulating muscle growth.

💡Endurance Training

Endurance training is designed to improve one's ability to sustain physical activity over a long period. In the script, the creator mentions incorporating endurance training for those who want to shape their muscle mass and reduce fat, suggesting higher rep ranges like 15 and up.

💡Repetitions (Reps)

Repetitions, or reps, refer to the number of times an exercise is performed in a set. The video script explains that the number of reps can vary based on the goal, with lower reps for strength and higher reps for endurance and muscle definition.

💡Sets

A set is a group of consecutive repetitions of an exercise without rest. The script provides general guidelines for the number of sets for beginners, suggesting starting with three sets of 12 to 15 reps to build a foundation of strength and endurance.

💡Ladder Training

Ladder training is a workout method where the number of reps or weight is progressively increased and then decreased in a systematic pattern. The script describes the creator's use of descending and ascending ladders as a way to vary training intensity and prevent injury.

💡Warm-Up

A warm-up is a preliminary exercise to prepare the body for more intense physical activity. The video script stresses the importance of a proper warm-up before starting a workout to prevent injury and enhance performance, although the specifics of the warm-up are not detailed in the transcript.

💡Recovery

Recovery in the context of fitness refers to the rest period between workouts, allowing the body to repair and build muscle. The script suggests that beginners should start with three days a week to allow for adequate recovery, especially as they may experience soreness from new physical activities.

💡Form

Form refers to the correct technique or posture used while performing an exercise. The video script emphasizes the importance of proper form to prevent injury and ensure effective muscle engagement, especially when beginners are learning new exercises.

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