Not sure where to start with your workouts? The perfect plan depends on your goal, experience level, and available time. Whether you want to build muscle, gain strength, or improve endurance, the key is having a structured approach that allows for progressive overload and proper recovery.
Step 1: Choose Your Workout Split
| Split Type | Best For | Example Schedule |
|---|---|---|
| Full-Body | Beginners, limited time | Mon/Wed/Fri or 2-3x/week |
| Upper/Lower | Strength & hypertrophy | 4x/week (Mon/Tue/Thu/Fri) |
| Push/Pull/Legs | Intermediate lifters | 3-6x/week |
| Body Part Split | Advanced lifters | Each muscle 1x per week |
- Beginners: Start with full-body 3x per week
- Strength-focused? Use an Upper/Lower split
- Want muscle growth? Try Push/Pull/Legs (PPL)
Step 2: Select the Right Exercises
Combine compound movements (multi-joint) and isolation exercises (single-joint).
- Compound Lifts → More overall muscle activation
- Isolation Movements → Target specific muscles
Example – Upper Body Day:
- Bench Press (Compound – Chest, Triceps, Shoulders)
- Pull-Ups (Compound – Back, Biceps)
- Lateral Raises (Isolation – Shoulders)
- Biceps Curls (Isolation – Biceps)
Step 3: Choose the Right Sets, Reps & Rest Times
| Goal | Reps | Sets | Rest Time |
|---|---|---|---|
| Strength | 1-6 | 3-5 | 2-5 min |
| Hypertrophy | 6-12 | 3-4 | 30-90 sec |
| Endurance | 12+ | 2-3 | 15-45 sec |
Track your sets, reps, and rest times with Workout History in Volym.
Step 4: Plan Your Progression
To keep improving, apply progressive overload:
- Add more weight when you hit the top of your rep range
- Increase reps or sets if weight can’t be added
- Reduce rest time for endurance & hypertrophy
It depends on your goal and experience level. Beginners can start with 3 days per week, while advanced lifters may train 5-6 days a week.
Yes! Some people combine upper/lower and PPL depending on their schedule and recovery needs.
Focus on full-body workouts 2-3x per week with compound exercises to get the most benefit in less time.
Track your progress! If you're getting stronger, adding reps, or improving endurance, you're on the right track.
Yes! Every 6-8 weeks, make small adjustments like changing exercises, rep ranges, or intensity.