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.