How to Create a Workout Plan: Examples and Exercises

Have you wondered how to make a workout plan for weight loss? 

Or are you working towards a goal of building muscle to look like your favorite Golden Era bodybuilder? 

Maybe you’re simply bored with your routine and want to try something new. If you think creating your own workout plan is too hard, we’re here to tell you it’s not.

Whether you are a man or woman, today you can find out how to make a workout plan tailored to you. No matter your limitations or goals, we take you step-by-step to help you create the right plan for you.

First, you’ll answer some questions to help determine the exercises to include in your plan. Then, we’ll go over the methods you can use to build your plan. We’ll provide some plan examples and finally, some tips to keep you going.

Questions to Ask Yourself Before Creating a Workout Plan

Before creating your workout plan, there are questions you’ll want to ask yourself. These answers will help you make a workout plan that is sure to help you meet your goals.

Once you’ve got an idea of how to create your workout plan tailored to your needs, check out our library. We’ve got plans broken down by muscle group, skill level, and equipment needed.

Goals

One of the most important things to consider when creating your own workout plan is what you want to achieve.

• Do you want to build muscle?
• Are you looking to lose weight?
• Looking to become stronger?
• Want to focus on a specific body part or muscle group?

Figuring out your workout goals will help you determine how to tailor your exercises to meet those goals. A gym workout plan for beginners will be different than one created for a bodybuilder. 

However, realistic goals are key to achieving what you set out to. Don’t strive too high, especially as a beginner. Not only can it cause you to lose motivation, but you could also injure yourself if you go too hard too fast.

Available Time

Another thing to consider when creating your workout plan is the time you have to commit. Before creating the plan, ask yourself the following questions:

• How many times a week can I really make it to the gym/set aside time to workout?
• What days work the best?
• Will you be able to commit to specific days or will it fluctuate and why?
• What time of day is best for you to workout?

After answering these questions, you’ll have a better understanding of how to make a workout routine that actually works. 

Even if you can only commit 15 minutes (excluding travel time) to your workout, it’s still better than nothing.

Location

Another factor you’ll want to consider is where you want to workout. 

• If you don’t already have a gym membership, do you plan to get one?
  • If you do, what is your budget per month?
• Would you rather complete your workout routine at home?
  • If so, what equipment do you currently have and what, if any, will you have to purchase?

Some people just can’t work out at home, and that’s okay. Working out, regardless of location, is a big commitment. If time is short, you may only be able to fit in your workout at home. Or, your budget might not allow you to purchase that gym membership.

One of the best things about creating a personalized workout routine is it is entirely focused on you: 

• Goals
• Abilities
• Budget
• Preferred Workouts

Working out at home can be done using just your own bodyweight to start. Or, you can make a small investment in dumbbells or kettlebells to get you started. When you’re just starting out, you don’t have to make a big monetary commitment to see results.

If you can make it to the gym, great! Don’t have a gym membership already? Take a free tour of convenient locations near your home or work to see what they have to offer.

Find a plan that meets your needs and your budget so that it’s easier to commit to in the long term.

Experience

Another factor to consider is how much experience you currently have.

• If you are a seasoned lifter, how long have you been lifting?
• Can you handle working out multiple times a week every week?
• What exercises do you have proper form in and which ones do you need more time to perfect?
• Will you need a spotter to perform your workout routine?

If you need a spotter, you’ll need to plan accordingly. Also, your skill and comfort level will help rule out certain exercises. If you’re going to work out at home alone, you’ll be limited to exercises you can complete safely. 

Consider the answers to all these questions and what exercises can fit in with your skill level. If you plan to go to the gym and have a spotter, this is a great way to improve your skills.

Once you’ve gotten more experience and perfected your form, you can adjust your workout plan accordingly.

Injuries

Even if you’ve never injured yourself, you still need to consider injuries when creating a workout plan. Especially if you are including exercises that you aren’t familiar with or have a higher risk of causing injury.

• If you have been injured prior, was it from working out or something else?
• Do you have limitations due to your injury?
• What will you do to prevent future injury?

Proper form and knowledge of the steps involved in each exercise is key to working out safely. 

Get a gym buddy or accountability partner to spot you and teach you how to do each exercise. If you can afford it, consider a trainer (or gym who offers one as part of membership) to get you started on the right path.

Tools to Help Create a Workout Plan

Now that you’re ready to create your personalized workout plan, which method is preferred? You have a few options to consider.

Pen and Paper

Even with easy access to smartphones and computers, some still prefer the old-fashioned method. Pen (or pencil) and paper is always a great option, and there’s no limit to how you create your plan.

Make it as simple or as detailed as you want. Use: 

• Regular notebook paper
• Graph paper
• A wall calendar
• A weekly or monthly planner
• A whiteboard

These are just a few ideas of ways to put pen to paper so you can create the perfect workout plan. 

If you do like the idea of using a computer, you can also type it out in a document or even use a program like Excel. A simple list of exercises can work, or you can get super detailed and list your progressions. 

Apps

If you are like many, you probably have a smartphone. If so, then there are apps in the Google Play (Android) and App Store (Apple) that can help.

Some apps are even geared specifically toward women who want to create their own workout plans. Depending on your goals and preferences, you can find an app that will work for you.

But, if you can’t, you can always create your own workout plan app. Yes, really! If you’ve spent some time searching through the store only to come up empty-handed, consider making your own.

This step-by-step guide makes it pretty easy to create an app that is exactly what you’re looking for.

Workout Plan Generator

Can’t find what you’re looking for but don’t want to create your own fitness app? Consider using a workout plan generator.

Fitness plan generators will ask you a few questions and based on your responses, create a tailored workout routine. This is a great option for beginners who don’t know what is best to meet their needs and goals.

The best thing about these different workout plan creation methods is that you can change up your routine anytime. Some people may use the same routine for weeks or months, while others will change theirs up weekly.

Whichever way you prefer, there is a method that will work for you. Try one method or try them all if you don’t know what will help you meet your goals and stay committed.

Example Workout Plans

If you still need help to create your workout plan, here are some examples we’ve created. Feel free to use them as written or change them up as needed.

Workout Plan for Beginners

If you are a true beginner to working out, you’ll want to start small. We suggest getting a foundation of strength using bodyweight exercises. After a few weeks, you can add lightweight exercises.

To begin, complete a full-body workout two to three times per week for at least three weeks. Then, you can choose to continue the full-body routine or focus on specific muscle groups to meet your goals.

Here is a sample full-body workout plan using just bodyweight exercises.

Monday

• Warm-up: 5 minutes
• Plank: 20 seconds x2
• Glute Bridges: 15 reps x2
• Push-ups: 5 reps/3 sets
• Squats: 10 reps/2 sets
• Lunges: 8 reps/2 sets
• Cool-down: 5 minutes

Tuesday

Rest Day

Wednesday

• Cardio (biking, jogging, dancing, swimming, treadmill): 30 minutes

Thursday

Rest Day

Friday

• Warm-up: 5 minutes
• Push-ups: 8 reps/3 sets
• Mountain climbers: 10 reps/3 sets
• Plank: 20 seconds/2 sets
• Rear lunges: 8 reps/2 sets
• Superman: 8 reps/3 sets
• Bird-dog: 8 reps/3 sets
• Cool-down: 5 minutes

Saturday

• Walk – 20 to 30 minutes

Sunday

Rest day

As you gain confidence and strength, you can increase the reps and sets, or time per exercise. Take notes and figure out what works and what doesn’t, then change your workout plan as needed.

If you aren’t sure about the proper technique and form, be sure to check out our workout library. There, you can find out how to do all these exercises (and more)!

Muscle Building Workout Plans

If you are more seasoned in the gym and want to build muscle, here’s a plan that can work for you.

You’ll focus on one muscle group each day in this plan. We purposely left off the type of equipment for some; choose what works best for you.

Monday – Chest/Shoulders:

• Warm-up: 5 – 10 minutes
• Pull-ups: 10 – 15 reps/3 sets
• Wide push-ups: 8 – 10 reps/2 sets
• Shrugs: 8 – 10 reps/3 sets
• Shoulder Press: 10 – 12 reps/3 sets
• Bench Press: 10 – 12 reps/3 sets
• Weighted Dips: 10 – 15 reps/3 sets
• Upright Row: 10 – 12 reps/3 sets
• Arnold Press: 8 – 13 reps/3 sets
• Crab Walk: 8 – 10 reps/3 sets
• Cool-down: 5 – 10 minutes

Tuesday – Legs

• Warm-up: 5 – 10 minutes
• Hip flexor stretch: 12 – 15 reps/2 sets
• Leg press: 10 – 12 reps/3 sets
• Weighted Squats (choose variety): 10 – 15 reps/2 sets
• Weighted walking lunges: 10 – 15 reps/3 sets
• Standing calf raises: 12 – 15 reps/3 sets
• Romanian deadlift: 10 – 12 reps/2 sets
• Hack Squat: 10 – 15 reps/3 sets
• Leg extension: 10 – 15 reps/3 sets
• Cool-down: 5 – 10 minutes

Wednesday – Full Body

• Cardio: 30 – 45 minutes

Thursday – Rest Day

Friday – Arms

• Warm-up: 5 – 10 minutes
• Tricep kickbacks: 10 – 15 reps/3 sets
• Triangle push-ups: 10 – 12 reps/2 sets
• Bicep curls: 10 – 15 reps/3 sets
• Chin-ups: 8 – 12 reps/2 sets
• Concentration curl: 10 – 12 reps/3 sets
• Tricep dips: 10 – 15 reps/3 sets
• Skull crushers: 10 – 12 reps/3 sets
• Cool-down: 5 – 10 minutes

Saturday – Core

• Warm-up: 5 – 10 minutes
• Plank: 30 – 45 second/3 sets
• Dead bug: 10 – 12 reps/2 sets
• Side plank: 30 – 45 seconds/2 sets
• Hollow body rock: 10 – 12 reps/3 sets
• Hip Dip: 10 – 15 reps/3 sets
• The Bicycle: 12 – 15 reps/3 sets
• Russian Twists: 15 reps/3 sets
• Cool-down: 5 – 10 minutes

Sunday – Rest Day or Optional Cardio

• Cardio: 30 – 45 minutes

Things to Consider

No matter where you are in your workout journey, there are some additional things to consider when creating your workout plan.

1. Get Adequate Rest

This includes in between each exercise set. Depending on the exercise, you may not need to rest at all between sets. However, the heavier you lift, the more rest you’ll need to recover.

Also, make sure you get at least two entire rest days each week. If you are a beginner, you only want to work out two to three times a week. You don’t have to be completely sedentary on your rest day – unless you want to!

A rest day can include a walk or bike ride around the neighborhood. Or, hit the pool at the gym and swim a few laps. 

Remember, recovery time is when your muscles are actually making the gains, not when working out! You need to allow your body time to recover properly if you want to continue making progress.

2. Take it Slow

Especially when you’re a beginner. Strive for around 30-minute workout sessions per day. It’s easy to think I want to go all-in! But going too hard too fast will leave you sore and much more likely to injure yourself.

As you progress, add more reps, sets, and time to increase your stamina and strength. Increasing slowly over time will set you up for success.

3. Drink Water and Eat Healthily

Meeting your fitness goals is more than just working out, it requires proper nutrition and water intake. 

Make sure you drink plenty of water before, during, and after your workout. Hydrating will keep you going and help replenish what you sweat out. 

What you eat is even more important that working out, especially if you want to lose weight. Reducing your caloric intake and choosing healthy, unprocessed foods will start you on the road to weight loss.

If you struggle with finding the right food to eat, check out our nutrition library. It’s packed with different ways of eating so you can find the right choice.

4. Boost Your Results

Depending on your goals, seeing results can take time. If you want to accelerate that timeframe, supplements might be the right choice for you.

If you are new to supplements or don’t know what is best for your needs, we’re here to help. Start here by choosing which goal you want to meet and we’ll provide you a list of supplements specific to that goal.

5. Track Your Progress

A simple workout plan like the ones above are great to start, but tracking your progress is where the magic happens.

As you work through your exercises, keep track of how many reps and sets you complete. Include the weight you lifted and set a goal to increase the weight each session if muscle building is your goal.

Having all this information at your fingertips can help you improve your workout routine. Challenge yourself to do better each day, but remember, don’t push too hard to avoid injury.

6. Mix It Up

Don’t be afraid to mix up your workouts. Doing the same routine each time is a sure way to get bored or burnt out. 

As you work out, make notes of exercises you like and don’t like. Tailor your plan to keep your favorites in the rotation and swap out the others for new exercises.

If your gym offers classes, try them out. You might find you like a structured class more than just hitting the weights and machines. Figure out what works best for you to keep you committed to your goals.

The Bottom Line

Creating your own workout plan might seem daunting, but doing the pre-work and asking the right questions makes it easier.

Set some time aside to answer each question, then go through the library to help you pick the right exercises. If you’d rather have someone else do the work, download an app or use a plan generator.

There are lots of options to consider when thinking about how to create your own workout plan. Putting in the effort to tailor something specific to your needs and goals will help you commit to the journey.

It doesn’t matter if you are a beginner or a seasoned bodybuilder, there is a workout plan that’s right for you.

Do you create your own workout plans? If so, what method do you use? Do you change it up weekly or do you have a set routine you like? If you’re open to it, consider sharing your plan in the comments to help others out when visualizing theirs.