{"id":17700,"date":"2022-12-02T13:30:21","date_gmt":"2022-12-02T18:30:21","guid":{"rendered":"https:\/\/barbend.com\/?p=17700"},"modified":"2024-08-01T14:56:03","modified_gmt":"2024-08-01T18:56:03","slug":"build-workout-program","status":"publish","type":"post","link":"https:\/\/barbend.com\/build-workout-program\/","title":{"rendered":"How to Build Your Own Workout Plan (+ Sample Template)"},"content":{"rendered":"\n<p>Whether you\u2019re heading back to the gym after a long period away or you\u2019re braving the weight room for the first time, figuring out what actually to do once you hit the gym can be daunting. That <a href=\"https:\/\/barbend.com\/how-to-find-a-personal-trainer\/\">personal trainer<\/a> you worked with a few years ago had you do awesome exercises, but now that you\u2019re striking out on your own, you might have no idea how to&nbsp;build your own <a href=\"https:\/\/barbend.com\/beginner-workout-plan\/\">workout plan<\/a>&nbsp;without someone else telling you what to do.<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone is-style-no-margin\"><img decoding=\"async\" width=\"760\" height=\"427\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1.jpg\" alt=\"A person prepares to perform a barbell back squat.\" class=\"wp-image-169939\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/02\/Shutterstock_2197677731-1-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Credit: Prostock-studio \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n<p>The good news is, as long as you know what your goals are and some weight training basics, you\u2019ll be good to get started in the gym \u2014 be it a commercial gym or\u00a0your personal <a href=\"https:\/\/barbend.com\/best-home-gyms\/\">home gym<\/a>. This guide will help you figure out your workout goals and translate them into your first workout plan. You\u2019ll also get a four-week training program template that you can modify as desired to fit your own goals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"how-to-build-your-workout-plan-7-steps-to-get-started\">How To Build Your Workout Plan: 7 Steps to Get Started<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong><a href=\"#establish-a-goal\">Establish a Goal<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#select-a-workout-split\">Select a Workout Split<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"#choose-your-exercises\"><strong>Choose Your Exercises<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#choose-your-sets-and-reps\"><strong>Choose Your Sets and Reps<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"#learn-about-progression\">Learn About Progression<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"#one-rep-max-calculator\"><strong>One-Rep Max Calculator<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#put-it-all-together\"><strong>Put it All Together<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorestablish-a-goal1-establish-a-goal\"><a id=\"establish-a-goal\" class=\"linkj\"><\/a>\r\n1. Establish a Goal<\/h2>\n\n\n\n<p>When you\u2019re starting your first training program \u2014 regardless of your experience level \u2014 it\u2019s going to be most effective if you\u2019re clear about your goals from the jump. You might be looking to <a href=\"https:\/\/barbend.com\/how-to-build-muscle\/\">build muscle<\/a>, or you may be on the hunt for maximum strength. Your goals might also be related to cardiovascular endurance, weight loss, or a combination of multiple goals.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"videos\"><div class=\"video-wrapper\"><div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=_xlBMgYuDdg\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Weightlifting vs. Powerlifting vs. CrossFit vs. Strongman | What&#039;s the Difference?\" title=\"Play video &quot;Weightlifting vs. Powerlifting vs. CrossFit vs. Strongman | What&#039;s the Difference?&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=_xlBMgYuDdg<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=_xlBMgYuDdg\" title=\"Weightlifting vs. Powerlifting vs. CrossFit vs. Strongman | What&#039;s the Difference?\" target=\"_blank\" rel=\"noopener\">Weightlifting vs. Powerlifting vs. CrossFit vs. Strongman | What&#039;s the Difference? (https:\/\/youtube.com\/watch?v=_xlBMgYuDdg)<\/a><\/noscript><\/div><\/div><\/div>\n<\/div><\/figure>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/5x5-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a>Get Freakishly Strong With the <a href=\"https:\/\/barbend.com\/5x5-workout\/\">5\u00d75 Workout Program<\/a>]<\/em><\/strong><\/p>\n\n\n\n<p>It\u2019s okay if you\u2019ve got more than one goal \u2014 people usually do. For example, even powerlifters (whose main goal is strength) often want to get more muscular. Still, you want to maintain some type of focus. To design a training program&nbsp;that will keep you most engaged in and happiest with your program,&nbsp;<strong>focus on your top priority goal<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"form-a-habit\">Form a Habit<\/h3>\n\n\n\n<p>As a beginner, the main focus and <strong>goal of your program may be to form a consistent exercise habit<\/strong>. As such, your methods will depend less on the specific physical benefits they offer. Instead,&nbsp;figure out what kinds of exercises you like and <strong>base your program around movements that are enjoyable and sustainable for you<\/strong>. Once you have a strong training habit, you can get more specific.<\/p>\n\n\n\n<p>All these goals leave a lot of room for creativity, but that creativity must be accompanied by training logic and know-how. That&#8217;s where programming gets blurry. Once you\u2019ve got a handle on your main goal(s), you\u2019ll be able to take a deep dive into the nitty-gritty of creating a training program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorselect-a-workout-split2-select-a-workout-split\"><a id=\"select-a-workout-split\" class=\"linkj\"><\/a>\r\n2. <strong>Select a Workout Split<\/strong><\/h2>\n\n\n\n<p>A&nbsp;<a href=\"https:\/\/barbend.com\/workout-splits\/\" target=\"_blank\" rel=\"noopener\">workout split<\/a> is how you decide to break up your program day by day. These splits determine what kinds of exercises you do and when you do them. This is a huge component of organizing your turning so you can <strong>manage your energy and recovery while making steady progress<\/strong>.<\/p>\n\n\n\n<p>For example, unless you\u2019re following a specific and advanced training regimen, you don\u2019t want to squat super heavy two days in a row. Your <a href=\"https:\/\/barbend.com\/activate-central-nervous-system\/\">central nervous system<\/a> <em>and&nbsp;<\/em>the muscles involved in squatting&nbsp;will be shot.<\/p>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/full-body-bodybuilding-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a>The Best <a href=\"https:\/\/barbend.com\/full-body-bodybuilding-workout\/\">Full-Body Bodybuilding Workout<\/a> for Beginner to Advanced Lifters]<\/em><\/strong><\/p>\n\n\n\n<p>Additionally, the way you go about your program day-to-day informs what goal you\u2019re emphasizing. If you\u2019re looking to <a href=\"https:\/\/barbend.com\/how-to-gain-muscle\/\">gain muscle<\/a> mass, you probably won\u2019t design a program focused on steady-state running (though&nbsp;integrating running into your lifting program isn\u2019t a bad idea if you know how to do it).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"days-per-week\">Days Per Week<\/h3>\n\n\n\n<p>There are many ways you can organize a workout split. That said, knowing how many days you\u2019ll be training is a good start.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/barbend.com\/effective-training-frequency\/\">Training frequency<\/a> is an important variable when you\u2019re designing your workout plan. <strong>Consider how often you want to work out in a week<\/strong>. Choose a frequency that\u2019s realistic for your energy and time allotments. Because your muscles need rest to recover, three, four, and five-day splits are the most common.<\/p>\n\n\n\n<p>The next step is figuring out what you\u2019ll be doing each day. Your goal will dictate your split\u2019s focus.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"muscle-group-split\">Muscle Group Split<\/h3>\n\n\n\n<p>If you\u2019re looking to build muscle, you might consider <strong>focusing on particular muscle groups each workout<\/strong> \u2014&nbsp;training your back&nbsp;and&nbsp;biceps&nbsp;on one day,&nbsp;your chest&nbsp;and&nbsp;triceps&nbsp;on another, and&nbsp;your legs&nbsp;and&nbsp;shoulders&nbsp;on the third and final day. You could also program an optional fourth cardio and&nbsp;core day.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"videos\"><div class=\"video-wrapper\"><div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=U_ICD8F2Q6Q\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Squat Vs Deadlift | Which Is Better for Strength and Mass?\" title=\"Play video &quot;Squat Vs Deadlift | Which Is Better for Strength and Mass?&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=U_ICD8F2Q6Q<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=U_ICD8F2Q6Q\" title=\"Squat Vs Deadlift | Which Is Better for Strength and Mass?\" target=\"_blank\" rel=\"noopener\">Squat Vs Deadlift | Which Is Better for Strength and Mass? (https:\/\/youtube.com\/watch?v=U_ICD8F2Q6Q)<\/a><\/noscript><\/div><\/div><\/div>\n<\/div><\/figure>\n\n\n\n<p>This is\u00a0a popular approach for bodybuilders, who aim to put on as much muscle as possible. Focusing on just two body parts per workout allows you to hit each muscle with more overall volume for optimal growth.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"exercise-split\">Exercise Split<\/h3>\n\n\n\n<p>When you\u2019re trying to\u00a0bolster strength, you might design a workout split that revolves around your <strong>major compound movements<\/strong>. So, you\u2019d have one day centered around the <a href=\"https:\/\/barbend.com\/bench-press\/\">bench press<\/a>, another focused on the squat, and one on the <a href=\"https:\/\/barbend.com\/deadlift\/\">deadlift<\/a>. This is often how powerlifters design their programs.<\/p>\n\n\n\n<p>If you want to include the <a href=\"https:\/\/barbend.com\/overhead-press\/\">overhead press<\/a>, you can work it into its own day, as well. You can also pair your lower body movements together and your upper body movements together. All of your accessory work (exercises meant to strengthen your main lift of the day) will be built around those exercises.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"push-pull-leg-split\">Push-Pull-Leg Split<\/h3>\n\n\n\n<p>A slight variation of this method is called<strong> the <a href=\"https:\/\/barbend.com\/news\/push-pull-legs-workout-split\/\">push-pull-leg workout split<\/a><\/strong>, which is when you do an upper-body push day, a lower-body day, and an upper-body pull day. So, you\u2019d perform the bench press on the push day, the deadlift on the pull day, and the squat on the leg day.<\/p>\n\n\n\n<p>If you want to overhead press, you can also do that on the push day. This option is also common among powerlifters\u00a0since each day naturally emphasizes\u00a0the deadlift, <a href=\"https:\/\/barbend.com\/back-squat\/\">back squat<\/a>, and bench press. You&#8217;ll choose your accessory exercises accordingly, depending on whether they fall under the category of push, pull, or leg-oriented work.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorchoose-your-exercises3-choose-your-exercises\"><a id=\"choose-your-exercises\" class=\"linkj\"><\/a>\r\n3. <strong>Choose Your Exercises<\/strong><\/h2>\n\n\n\n<p>Once you have your split worked out, you need to pick which exercises you\u2019ll do each day.&nbsp;The exercises you choose for your program<strong> should reflect your primary goals<\/strong>.<\/p>\n\n\n\n<p>If you\u2019re an aspiring powerlifter or strength athlete, <strong>build your training around the big barbell lifts in your sport<\/strong>. All your other exercises (called accessory or assistance exercises) will <strong>support those lifts<\/strong>.\u00a0<\/p>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/best-online-workout-programs\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a>The <a href=\"https:\/\/barbend.com\/best-online-workout-programs\/\">Best Online Workout Programs<\/a> For Coaching, Cardio, Value, And More]<\/em><\/strong><\/p>\n\n\n\n<p>Athletes who want to build muscle will still benefit from performing those basic compound movements. In general, the bigger the movement, the more muscles you&#8217;ll be recruiting. But for muscle growth, you&#8217;ll also need <strong>more exercise variety to give each muscle the attention it needs to grow<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"compound-exercises\"><strong>Compound Exercises<\/strong><\/h3>\n\n\n\n<p>To develop a firmer understanding of your choices of exercises, it helps to be familiar with the components of compound exercises. These<strong> movements are multi-joint and require ample neural drive, mental focus, coordination, technique, and muscle recruitment<\/strong>. Think deadlifts, squats, <a href=\"https:\/\/barbend.com\/clean-and-jerk\/\">clean &amp; jerks<\/a>, and overhead presses.<\/p>\n\n\n\n<p>For these reasons, you should <strong>program these movements at the beginning of your workout<\/strong>. Otherwise, you\u2019ll be fatigued and perform them with lackluster form (which can possibly lead to injury). Below are some of the most fundamental <a class=\"wpil_keyword_link\" href=\"https:\/\/barbend.com\/best-compound-exercises\/\" title=\"compound exercises\" data-wpil-keyword-link=\"linked\">compound exercises<\/a> you might choose to start your workouts with.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"\"><img decoding=\"async\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2018\/03\/Chart-5.png\" sizes=\"(max-width: 760px) 100vw, 760px\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2018\/03\/Chart-5.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2018\/03\/Chart-5-300x132.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2018\/03\/Chart-5-50x22.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2018\/03\/Chart-5-626x275.png 626w, https:\/\/barbend.com\/wp-content\/uploads\/2018\/03\/Chart-5-750x330.png 750w\" alt=\"Compound Exercise Chart\" width=\"760\" height=\"334\"><\/h3>\n\n\n\n<p><strong><em>[Read More: <a href=\"http:\/\/v\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a>The Ultimate 10-Week <a href=\"https:\/\/barbend.com\/powerbuilding-workout-routine\/\">Powerbuilding Workout Routine<\/a> for Mass and Strength]<\/em><\/strong><\/p>\n\n\n\n<p>Compound movements are what give you the most bang for your buck in training, so you must put most of your <a href=\"https:\/\/barbend.com\/how-to-naturally-boost-energy-and-focus\/\">energy and focus<\/a> into strengthening them. Not to mention, if you\u2019re a prospective competitive strength athlete, then these movements need to be strong because they\u2019re your competition movements.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"accessory-movements\"><strong>Accessory Movements<\/strong><\/h3>\n\n\n\n<p>Accessory lifts are less demanding movements that help create balance in your body. They complement your compound exercises.<\/p>\n\n\n\n<p>These movements involve one joint, such as barbell curls,\u00a0<a href=\"https:\/\/barbend.com\/lateral-raises\/\" target=\"_blank\" rel=\"noopener\">lateral raises<\/a>, and\u00a0<a href=\"https:\/\/barbend.com\/triceps-pushdown\/\" target=\"_blank\" rel=\"noopener\">triceps pushdowns<\/a>. Athletes use accessories to improve upon weaknesses\u00a0and muscular imbalances. These moves also add extra volume to targeted muscle areas.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2018\/03\/Chart-2.png\" alt=\"Accessory Exercise Chart\"\/><\/figure>\n\n\n\n<p>For those who want to build muscle, accessory exercises are as important as compound lifts. Above are examples of upper body and lower body accessory movements.<\/p>\n\n\n\n<p>Different athletes and strength sports will require different accessory lifts, but when you\u2019re just starting out, it\u2019s important to get a broad understanding of what moves are available to you.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"how-to-program-your-exercises-into-your-workout-split\"><strong>How to Program Your Exercises Into Your Workout Split<\/strong><\/h3>\n\n\n\n<p>In short: After your <a href=\"https:\/\/barbend.com\/news\/dynamic-warm-up\/\">dynamic warm-up<\/a>, <strong>start each workout with compound exercises<\/strong> to bolster strength and recruit the most muscles. Yes, do this even if your main goal is building maximum muscle mass.<\/p>\n\n\n\n<p><strong>Complete your workout with accessory movements<\/strong> to support your strength gains and isolate smaller muscles. When you want to build muscle or if you simply enjoy variety, you can plan to incorporate more accessory exercises.<\/p>\n\n\n\n<p>Below are two examples of how you may structure a strength-focused and <a href=\"https:\/\/barbend.com\/hypertrophy\/\">muscle hypertrophy<\/a>-focused workout (sets and reps are not included, but they will be discussed below).<\/p>\n\n\n\n<div class=\"wp-block-group is-style-call-out-dumbbell is-layout-constrained wp-block-group-is-layout-constrained\">\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"upper-body-push-day-example\"><strong>Upper-Body Push Day Example<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Barbell Bench Press<\/strong><\/li>\n\n\n\n<li><strong>Barbell Overhead Press<\/strong><\/li>\n\n\n\n<li><strong>Neutral-Grip <a href=\"https:\/\/barbend.com\/dumbbell-bench-press\/\">Dumbbell Bench Press<\/a><\/strong><\/li>\n\n\n\n<li><strong>Half-Kneeling Dumbbell Overhead Press<\/strong><\/li>\n\n\n\n<li><strong>EZ-Bar <a href=\"https:\/\/barbend.com\/skull-crushers\/\" target=\"_blank\" rel=\"noopener\">Skull Crusher<\/a><\/strong><\/li>\n\n\n\n<li><strong>Dumbbell Rear Delt Flye<\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/barbend.com\/side-plank\/\" target=\"_blank\" rel=\"noopener\">Side Plank<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"leg-workout-example\"><strong>Leg Workout Example<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Front Squat<\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/barbend.com\/romanian-deadlift\/\" target=\"_blank\" rel=\"noopener\">Romanian Deadlift<\/a><\/strong><\/li>\n\n\n\n<li><strong>Reverse Lunge<\/strong><\/li>\n\n\n\n<li><strong><strong>Leg Extension<\/strong> + Leg Curl Superset<\/strong><\/li>\n\n\n\n<li><strong>Standing <a href=\"https:\/\/barbend.com\/calf-raise\/\">Calf Raise<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/barbend.com\/hanging-leg-raises\/\">Hanging Leg Raise<\/a><\/strong><\/li>\n<\/ul>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorchoose-your-sets-and-reps4-choose-your-sets-and-reps\"><a id=\"choose-your-sets-and-reps\" class=\"linkj\"><\/a>\r\n4. <strong>Choose Your Sets and Reps<\/strong><\/h2>\n\n\n\n<p>Repetitions \u2014 or reps as they\u2019re commonly called \u2014 are <strong>the number of times you perform a certain exercise<\/strong>. A set is <strong>how many times you do those repetitions<\/strong>. So, if a program tells you to do three sets of 10 reps for <a href=\"https:\/\/barbend.com\/bicep-curls-shoulders\/\">biceps curls<\/a>, you\u2019ll curl the weight 10 times, rest, and repeat two more times.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2018\/03\/Chart-3.png\" alt=\"Set and Rep Chart\"\/><\/figure>\n\n\n\n<p>Certain goals require specific rep ranges. For strength, <strong>a lower rep range<\/strong> allows you to lift heavier weight. For muscle growth, working in the six to 12 rep range can yield enough time under tension to grow your muscles. Go much higher than that and expect to be looking at more endurance-oriented gains. Check out our rep chart above.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"rest-between-sets\"><strong>Rest Between Sets<\/strong><\/h3>\n\n\n\n<p>It\u2019s not all about how many reps you do, though. <strong>Rest is an important factor in a well-designed program<\/strong> and can also be used as a training tool. You can use <a href=\"https:\/\/barbend.com\/news\/rest-times\/\">rest times<\/a> as a way to track progressive overload&nbsp;when working towards a goal.<\/p>\n\n\n\n<p>For example, resting less in between sets can help increase your muscular endurance. Keep tabs on your rest times to track how much better you&#8217;re getting over time.<\/p>\n\n\n\n<p>There are multiple ways to assess how long you should rest, but the general rest times below are a good rule of thumb. These ranges will coincide with how the body\u2019s energy systems will respond to various movements and intensities, along with giving them adequate time to recover.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Compound Movements<\/strong>: 2 to 4 minutes&nbsp;<\/li>\n\n\n\n<li><strong>Accessory Movements<\/strong>: 45 seconds to 90 seconds&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>It doesn\u2019t make you cooler to rest for shorter amounts of time, and it doesn\u2019t make you less fit to rest for longer amounts of time. If you\u2019re using very heavy weights with compound movements, let your body recover accordingly between sets.<\/p>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/best-post-workout-supplements\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a>The <a href=\"https:\/\/barbend.com\/best-post-workout-supplements\/\">Best Post-Workout Supplements<\/a> For Muscle Recovery, Mass Gain, And More]<\/em><\/strong><\/p>\n\n\n\n<p>When you\u2019re using lighter weights with accessory movements, challenge yourself to stick to the quick rest periods if you can. <strong>Three to four sets are generally good to start with when you\u2019re first beginning a program<\/strong>, and those rest periods will add up \u2014 so make sure you\u2019re accounting for rest time when you\u2019re planning out your gym time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorlearn-about-progression5-learn-how-to-progress\"><a id=\"learn-about-progression\" class=\"linkj\"><\/a>\r\n5. <strong>Learn How to Progress<\/strong><\/h2>\n\n\n\n<p>You have a goal in mind, a workout split laid out, and your exercises are chosen along with set and rep schemes for each. That\u2019s great. But now you need to ensure that you\u2019re progressing workout to workout \u2014 otherwise, you\u2019ll stay stagnant. <strong>Enter <a href=\"https:\/\/barbend.com\/progressive-overload\/\">progressive overload<\/a> \u2014 the method of making your workouts slightly more challenging each session<\/strong>.<\/p>\n\n\n\n<p>There are multiple ways to progress, but<strong>&nbsp;the two most common are increasing the reps and\/or weight you\u2019re lifting<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"videos\"><div class=\"video-wrapper\"><div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=_1U9H_2luY8\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"What Most Lifters Get WRONG About Progressive Overload\" title=\"Play video &quot;What Most Lifters Get WRONG About Progressive Overload&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=_1U9H_2luY8<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=_1U9H_2luY8\" title=\"What Most Lifters Get WRONG About Progressive Overload\" target=\"_blank\" rel=\"noopener\">What Most Lifters Get WRONG About Progressive Overload (https:\/\/youtube.com\/watch?v=_1U9H_2luY8)<\/a><\/noscript><\/div><\/div><\/div>\n<\/div><\/figure>\n\n\n\n<p>Here\u2019s a simple example: Say you\u2019re curling a barbell for three sets of 10 reps with 60 pounds. During your next workout, do three sets of 11 reps. Then, do three sets of 12 reps and then 13 reps. After four weeks of upping the rep count, add five pounds to the <a href=\"https:\/\/barbend.com\/best-barbells\/\">barbell<\/a> and then start all over at three sets of 10 reps.<\/p>\n\n\n\n<p>That method can be applied to every exercise throughout your beginner program. As you get more experienced, you\u2019ll find other ways to increase your intensity and fight through plateaus.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"a-word-on-intensity\">A Word on Intensity<\/h3>\n\n\n\n<p><strong>Intensity refers to the amount of effort you put into a lift<\/strong>, measured by both the weight on the bar and the number of reps you perform. You\u2019ll see this word tossed around a lot, and that\u2019s because intensity determines a lot of factors in your workouts \u2014 namely your sets and reps, overall <a href=\"https:\/\/barbend.com\/news\/study-volume-intensity-strength-training\/\">training volume<\/a>, and rest times.\u00a0<\/p>\n\n\n\n<p>There\u2019s an inverse relationship between the weight on the bar and the number of reps you perform. <strong>The more weight you lift<\/strong>, typically measured using a percentage of&nbsp;your <a href=\"https:\/\/barbend.com\/test-1-rep-max\/\">one-rep max<\/a>, <strong>the fewer reps you\u2019ll perform<\/strong>.<\/p>\n\n\n\n<p>But intensity also doesn\u2019t just equate to more weight. A <a href=\"https:\/\/barbend.com\/20-rep-squat-workout\/\">20-rep squat workout<\/a> set&nbsp;can be just as intense as a heavy one-rep max squat, and both require ample amounts of rest between sets. So, remember:&nbsp;<strong>A heavy, heavy lift for few reps can require as much rest as a lighter lift done for many reps<\/strong>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorone-rep-max-calculator6-one-rep-max-calculator\"><a id=\"one-rep-max-calculator\" class=\"linkj\"><\/a>\r\n6. One-Rep Max Calculator<\/h2>\n\n\n\n<p>To help you figure out how to gauge your intensity, take advantage of <em>BarBend<\/em>&#8216;s <a href=\"https:\/\/barbend.com\/find-1-rep-max\/\">one-rep max calculator<\/a>. Here, you&#8217;ll be able to assess which weights to use in your first workout plan. Since you likely won&#8217;t be actually maxing out as a beginner, you can use this calculator to assess your starting point and build out your programming from there.<\/p>\n\n\n\t\t<div id=\"bb_cal_ui\">\r\n\r\n\t\t\t<div class=\"dpg-calculator onerepcalculator\">\r\n\t\t\t\t<h2 class=\"dpg-h2 calc-header\">One Rep Max Calculator<\/h2>\r\n\t\t\t\t<div class=\"calc-container\">\r\n<div class=\"g-heading\">\r\n\t<h4 id=\"form-heading_3-1\" class=\"comp form-heading mntl-text-block\"><\/h4>\r\n\t<div id=\"radio-toggle_3-1\" class=\"comp radio-toggle g-item\">\r\n\t\t<input id=\"radio_3-1_0\" checked=\"checked\" name=\"units\" type=\"radio\" value=\"EN\">\r\n\t\t<label class=\"btn\" for=\"radio_3-1_0\">Imperial <\/label>\r\n\t\t<input id=\"radio_3-1_1\" name=\"units\" type=\"radio\" value=\"SI\">\r\n\t\t<label class=\"btn\" for=\"radio_3-1_1\">Metric <\/label><\/div>\r\n<\/div>\r\n\t\t\t\t\t<h3 class=\"dpg-h3 calc-answer\"><\/h3>\t\t\t\t\t\r\n\t\t\t\t\t<span class=\"calc-subheader\">Weight Lifted<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t<input class=\"bbTextBox calc-textbox\" name=\"weight\" placeholder=\"Pounds\" type=\"text\"><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Reps Performed<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox\" name=\"reps\" placeholder=\"Reps\" type=\"text\" value=\"\"><\/div>\r\n\r\n\t\t\t\t\t\t\r\n\t\t\t\t\t<button class=\"bb-flat-btn calc-submit\" type=\"button\">Calculate<\/button>\r\n<!--result--->\r\n<div id=\"cal_result\" style=\"display:none;\">\t\r\n\t<div class=\"onerepresults\">\r\n\t<div class=\"result-head\">\r\n\t<h3 class=\"onereptitle\">Your one rep max is: <font style=\"color:#8cc53f;\"><strong><span class=\"onerepcals_rs\"><\/span><\/strong><\/font><\/h3>\r\n\t<\/div>\r\n\t<div class=\"onereptable\" style=\"padding:10px 0;\"><\/div>\r\n        <table class=\"onerepmax_table\">\r\n            <thead>\r\n            <tr>\r\n                <th style=\"width: 33%\">Percentage of 1RM<\/th>\r\n                <th style=\"width: 33%\">Lift Weight<\/th>\r\n                <th>Repetitions of 1RM<\/th>\r\n            <\/tr>\r\n            <\/thead>\r\n            <tbody>\r\n                      <tr>\r\n                    <td>100%<\/td>\r\n                    <td class=\"A\"><\/td>\r\n                    <td>1<\/td>\r\n                <\/tr>\r\n                            <tr>\r\n                    <td>95%<\/td>\r\n                    <td class=\"B\"><\/td>\r\n                    <td>2<\/td>\r\n                <\/tr>\r\n                            <tr>\r\n                    <td>90%<\/td>\r\n                    <td class=\"C\"><\/td>\r\n                    <td>4<\/td>\r\n                <\/tr>\r\n                            <tr>\r\n                    <td>85%<\/td>\r\n                    <td class=\"D\"><\/td>\r\n                    <td>6<\/td>\r\n                <\/tr>\r\n                            <tr>\r\n                    <td>80%<\/td>\r\n                    <td class=\"E\"><\/td>\r\n                    <td>8<\/td>\r\n                <\/tr>\r\n                            <tr>\r\n                    <td>75%<\/td>\r\n                    <td class=\"F\"><\/td>\r\n                    <td>9<\/td>\r\n                <\/tr>\r\n                            <tr>\r\n                    <td>70%<\/td>\r\n                    <td class=\"G\"><\/td>\r\n                    <td>12<\/td>\r\n                <\/tr>\r\n                            <tr>\r\n                    <td>65%<\/td>\r\n                    <td class=\"H\"><\/td>\r\n                    <td>16<\/td>\r\n                <\/tr>\r\n                            <tr>\r\n                    <td>60%<\/td>\r\n                    <td class=\"I\"><\/td>\r\n                    <td>20<\/td>\r\n                <\/tr>\r\n                            <tr>\r\n                    <td>55%<\/td>\r\n                    <td class=\"J\"><\/td>\r\n                    <td>24<\/td>\r\n                <\/tr>\r\n                            <tr>\r\n                    <td>50%<\/td>\r\n                    <td class=\"K\"><\/td>\r\n                    <td>30<\/td>\r\n                <\/tr>\r\n                        <\/tbody>\r\n        <\/table>\r\n    \r\n\t\r\n<\/div>\r\n\t\t\r\n\t<\/div>\r\n<!--end--->\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t\t\r\n<script>\r\njQuery(document).ready(function($) {\r\n\tvar units_x, OneRepMax;\r\n\tvar stweigth=' lb';\r\n\tunits_x=\"EN\";\r\n\t$('.onerepcalculator input[name=\"units\"]').click(function() {\t\r\n\t\tvar units_v = $(this).val();\r\n\r\n\t\tif (units_v == \"SI\") {\r\n\t\t\t$('.onerepcalculator input[name=\"weight\"]').attr(\"placeholder\", \"Kilograms\");\r\n\t\t\t\/\/$('.onerepcalculator input[name=\"weight\"]').val(\"\");\r\n\t\t\tstweigth=' kg';\r\n\t\t}\r\n\t\telse if (units_v == \"EN\") {\r\n\t\t\t$('.onerepcalculator input[name=\"weight\"]').attr(\"placeholder\", \"Pounds\");\r\n          \/\/  $('.onerepcalculator input[name=\"weight\"]').val(\"\");\t\t\r\n\t\t\tstweigth=' lb';\r\n\t\t}\r\n\t});\r\n\t$('.onerepcalculator .calc-submit').click(function() {\r\n    var weight = parseInt($('.onerepcalculator input[name=\"weight\"]').val());\r\n\tvar reps = parseInt($('.onerepcalculator input[name=reps]').val());\r\n\r\n     if (isNaN(weight) || isNaN(reps)) {\r\n            $('.onerepcalculator .calc-answer').show(0).html('<span style=\"color: #ca242a;\">Please enter values for all the fields.<\/span>').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {\r\n            $(this).removeClass('bb_cal_error');\r\n            });\r\n \t\t\t$('html, body').animate({scrollTop: $(\".calc-header\").offset().top-150}, 1000);\r\n            $('.onerepcalculator #cal_result').hide();\r\n\t\t}else if (reps > 10){\r\n\t\t\t$('.onerepcalculator .calc-answer').show(0).html('<span style=\"color: #ca242a;\">Reps Performed must be between 1 and 10.<\/span>').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {\r\n            $(this).removeClass('bb_cal_error');\r\n            });\r\n \t\t\t$('html, body').animate({scrollTop: $(\".calc-header\").offset().top-150}, 1000);\r\n            $('.onerepcalculator #cal_result').hide();\t\t\t\r\n\t\t}else{\t\t\t\r\n\t\t\tif (reps < 10){\r\n\t\t\t\tOneRepMax = (weight\/(1.0278-0.0278*reps));\r\n\t\t\t}\r\n\t\t\tif (reps == 10){\r\n\t\t\t\tOneRepMax = (weight\/0.75);\r\n\t\t\t}\r\n\r\n          $('.onerepcalculator  #cal_result').show();\r\n\t\t\t\r\n\t\t  $('.onerepcalculator .onerepcals_rs').html(OneRepMax.toFixed(2)+stweigth);\r\n\r\n\t\t  $('.onerepcalculator .onerepmax_table .A').html((OneRepMax*0.9999).toFixed(1)+stweigth);\r\n\t\t  $('.onerepcalculator .onerepmax_table .B').html((OneRepMax*0.95).toFixed(1)+stweigth);\r\n\t\t  $('.onerepcalculator .onerepmax_table .C').html((OneRepMax*0.90).toFixed(1)+stweigth);\r\n\t\t  $('.onerepcalculator .onerepmax_table .D').html((OneRepMax*0.85).toFixed(1)+stweigth);\r\n\t\t  $('.onerepcalculator .onerepmax_table .E').html((OneRepMax*0.80).toFixed(1)+stweigth);\r\n\t\t  $('.onerepcalculator .onerepmax_table .F').html((OneRepMax*0.75).toFixed(1)+stweigth);\r\n\t\t  $('.onerepcalculator .onerepmax_table .G').html((OneRepMax*0.70).toFixed(1)+stweigth);\r\n\t\t  $('.onerepcalculator .onerepmax_table .H').html((OneRepMax*0.65).toFixed(1)+stweigth);\r\n\t\t  $('.onerepcalculator .onerepmax_table .I').html((OneRepMax*0.60).toFixed(1)+stweigth);\r\n\t\t  $('.onerepcalculator .onerepmax_table .J').html((OneRepMax*0.55).toFixed(1)+stweigth);\r\n\t\t  $('.onerepcalculator .onerepmax_table .K').html((OneRepMax*0.50).toFixed(1)+stweigth);\r\n\r\n\t\t  $('html, body').animate({scrollTop: $(\".onerepcalculator #cal_result\").offset().top-150}, 1000);\r\n\t\t  $('.onerepcalculator .calc-answer').html('');\t\t\t\t\r\n\r\n\t\t}\r\n    });\r\n\r\n\r\n\t\r\n});\r\n<\/script>\r\n<style>\r\n#bb_cal_ui .calc-header {\r\n    border-bottom: 2px solid #8cc540;\r\n    padding: 5px 0 !important;\r\n    font-size: 36px;\r\n    font-weight: 700;\r\n    margin: 34px 0 30px 0px !important;\r\n}\r\n#cal_result .macrotable, #cal_result .macrotable td, #cal_result .macrotable tr, #cal_result .macrotable th{\r\n\tborder: 0px;\r\n    padding: 8px 2px;\r\n}\r\n\t\r\n#cal_result .macrotable td{\r\n    border-bottom: 1px solid #ccc;\r\n}\r\n#cal_result .macrotable th{\r\n    border-bottom: 2px solid #92c663;\r\n}\t\r\n\t.onerepresult_align{text-align:center; font-weight:600;}\t\r\n#bb_cal_ui {\r\n    box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);\r\n    transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;\r\n    margin: 0px;\r\n    padding: 18px 20px 20px 20px;\r\n\tmargin-bottom:30px;\r\n}\t\r\n.calc-label span{display:none!important;}\r\n\r\ndiv#bb_cal_ui 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{\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 49.5%;\r\n}\r\ndiv#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {\r\nbox-sizing: border-box;\r\n    height: auto;\r\n    line-height: inherit;\r\n    padding: 4px 15px;\r\n    width: 48.5%!important;\r\n    font-weight: 500;\r\n    background: #fff;\r\n    color: #000;\r\n\tfont-size: 17px;\r\n}\t\r\n@media (max-width: 768px) {\r\ndiv#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {\r\n\twidth: 100% !important;\r\n\t}\t\r\n\t.onerepcalculator{margin:0px !important;}\r\n\t#bb_cal_ui h3 {font-size: 20px;}\r\n\r\n#bb_cal_ui .calc-header {\r\n    padding: 5px 0 !important;\r\n    font-size: 22px;\r\n    margin: 10px 0 25px 0px !important;\r\n}\t\r\n}\t\r\n.cals-and-onerepcalculator .calc-float-right {\r\n\tfloat: right;\r\n}\r\n.cals-and-onerepcalculator .calc-row input[type=radio] {\r\n\tdisplay: 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inline-block;\r\n\tfont-size: 14px;\r\n\tfont-size: 1.4rem;\r\n\tfont-weight: bold;\r\n\tpadding: 6px;\r\n\twidth: 49.5%;\r\n}\r\n.cals-and-onerepcalculator .calc-label:hover {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n\r\n.cals-and-onerepcalculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n#bb_cal_ui h3:after {\r\n    content: \"\";\r\n    display: block;\r\n    width: 100px;\r\n    padding: 0px 0;\r\n    border-bottom: 0px solid #8cc540;\r\n}\t\r\n#bb_cal_ui .calc-container{\r\n    padding:0px;\r\n}\r\n#bb_cal_ui .g-heading {\r\n    display: -webkit-box;\r\n    display: -webkit-flex;\r\n    display: -ms-flexbox;\r\n    display: flex;\r\n    margin-bottom: 0;\r\n    padding: 0;\r\n    -webkit-box-pack: justify;\r\n    -webkit-justify-content: space-between;\r\n    -ms-flex-pack: justify;\r\n    justify-content: space-between;\r\n    -webkit-box-align: center;\r\n    -webkit-align-items: center;\r\n    -ms-flex-align: center;\r\n    align-items: center;\r\n\tfloat:right;\r\n}\r\n\r\n#bb_cal_ui .form-heading {\r\n    -webkit-box-flex: 1;\r\n    -webkit-flex: 1 0 auto;\r\n    -ms-flex: 1 0 auto;\r\n    flex: 1 0 auto;\r\n}\r\n#bb_cal_ui h3 {\r\n    font-size: 24px;\r\n}\r\n#bb_cal_ui h3, .tool-heading {\r\n    margin: 0 0 8px;\r\n    padding: 0;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle {\r\n    font-size: 0;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle input[type=radio] {\r\n    position: absolute;\r\n    visibility: hidden;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle input[type=radio]:checked+label {\r\n    background-color: #15131D;\r\n}\r\n#bb_cal_ui .radio-toggle input[type=radio]:checked+label {\r\n    color: #fff;\r\n}\r\n#bb_cal_ui .radio-toggle input[type=radio]+label {\r\n    background-color: #fff;\r\n    color: #777;\r\n}\r\n#bb_cal_ui .radio-toggle label:last-of-type {\r\n    border-radius: 0;\r\n    border-left: none;\r\n}\r\n#bb_cal_ui .radio-toggle label {\r\n    font-size: 1rem;\r\n    padding: 5px 14px;\r\n    border: 1px solid #DADADA;\r\n}\r\n#bb_cal_ui .btn {\r\n    display: inline-block;\r\n    border: 0;\r\n    padding: 1em;\r\n    background: #E25F2F;\r\n    color: #fff;\r\n    line-height: 1;\r\n    text-align: center;\r\n    -webkit-transition: all .15s ease-out;\r\n    transition: all .15s ease-out;\r\n}\r\n#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {\r\n    cursor: pointer;\r\n}\r\n\r\n.calc-note {\r\n\tmargin: 10px 0 40px 0;\r\n}\r\n\r\ndiv#bb_cal_ui .onerepslider-calculator h2.calc-header {\r\n    background: #232323;\r\n\tborder: solid 1px #232323;\r\n\tborder-bottom: none;\r\n\tborder-radius: 3px 0px;\r\n\tcolor: #ffffff !important;\r\n\tmargin: 0 !important;\r\n\tpadding: 15px;\r\n}\r\n.onerepslider-calculator .calc-container {\r\n\tborder: solid 1px #cccccc;\r\n\tborder-top: solid 1px #ffffff;\r\n\tborder-radius: 0 3px;\r\n\tpadding: 10px;\r\n}\r\n\r\n.onerepslider-calculator .calc-subheader {\r\n\tdisplay: block;\r\n\tfont-family: ProximaNovaExCnSemiBold;\r\n\tfont-size: 20px;\r\n\tfont-size: 2rem;\r\n\tmargin-top: 10px;\r\n\ttext-transform: uppercase;\r\n}\r\n\r\n.onerepslider-calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\n\r\n.onerepslider-calculator .calc-row-half {\r\n    display: inline-block;\r\n    vertical-align: top;\r\n    width: 49.5%;\r\n}\r\n\r\n.onerepslider-calculator .float-right {\r\n    float: right;\r\n}\r\n\r\ndiv#bb_cal_ui .onerepslider-calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 100%;\r\n}\r\n\r\ndiv#bb_cal_ui .onerepslider-calculator input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 49.5%;\r\n}\r\n\r\n.onerepslider-calculator .calc-dropdown {\r\n    height: 46px;\r\n    vertical-align: top;\r\n    width: 100%;\r\n    border-radius: 3px;\r\n    font-size: 16px;\r\n}\r\n\r\n.onerepslider-calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n\r\n\r\n.onerepcalculator .calc-container{\r\n\tmargin: 0px;\r\n}\r\n\r\n.onerepcalculator{\r\n\tmargin: 15px;\r\n}\r\n\r\n.onerepcalculator .calc-subheader, .calc-subheader {\r\n    display: block;\r\n    margin: 25px 2px 8px 2px;\r\n    font-weight: 600;\r\n}\r\n.onerepcalculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\ndiv#bb_cal_ui .onerepcalculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 4px 15px;\r\n\twidth: 100%;\r\n\tbackground:#fff;\r\n\tcolor:#000;\r\n\tfont-size: 17px;\r\n}\r\ndiv#bb_cal_ui .onerepcalculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 4px 15px;\r\n\twidth: 48.5%;\r\n\tfont-weight: 500;\r\n\tbackground:#fff;\r\n\tcolor:#000;\r\n\tfont-size:17px;\r\n\t}\r\n.onerepcalculator .calc-float-right {\r\n\tfloat: right;\r\n}\r\n.onerepcalculator .calc-row input[type=radio] {\r\n\tdisplay: none;\r\n}\r\n.onerepcalculator .calc-row input[type=radio] + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -75px -1250px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\theight: 23px;\r\n\tmargin: 2px 5px 5px 6px;\r\n\tvertical-align: middle;\r\n\twidth: 21px;\r\n}\r\n.onerepcalculator .calc-row input[type=radio]:checked + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -50px -1250px;\r\n}\r\n.onerepcalculator .calc-row input[type=radio]:checked + label {\r\n\tbackground-color: #8cc53f;\r\n}\r\n.onerepcalculator .calc-label, .calc-label {\r\n    border: solid 1px #cccccc;\r\n    cursor: pointer;\r\n    display: inline-block;\r\n    font-size: 14px;\r\n    font-weight: 600;\r\n    width: 100%;\r\n    padding: 6.5px 15px;\r\n}\r\n.onerepcalculator .calc-label-small, .calc-label-small {\r\nborder: solid 1px #e1e1e1;\r\n    cursor: pointer;\r\n    display: inline-block;\r\n    font-size: 14px;\r\n    font-weight: 600;\r\n    padding: 6.5px 15px;\r\n    width: 48.5%;\r\n\r\n}\r\n.onerepcalculator .calc-label:hover {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n\r\n.onerepcalculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n\r\n#cal_result {\r\n    padding: 25px 0px;\r\n}\r\n#keto_cal_form, #cal_result {\r\n    margin: 0 auto;\r\n}\r\n.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {\r\n    margin-bottom: 45px;\r\n}\r\n#cal_result .result-body {\r\n    display: flex;\r\n    margin-right: -25px;\r\n}\r\n#cal_result .result-body > div {\r\n    color: #2b2b2b;\r\n    font-size: 16px;\r\n    letter-spacing: 0;\r\n    line-height: 45px;\r\n    background: #e6f3d4;\r\n    box-shadow: 0 1px 3px 0 rgb(164, 183, 136);\r\n    border-radius: 4px;\r\n    text-align: center;\r\n    padding: 37px;\r\n    flex: 1;\r\n    margin: 0 25px 0 0;\r\n    display: flex;\r\n    flex-flow: column;\r\n    align-items: stretch;\r\n    justify-content: center;\r\n}\r\n#cal_result .result-body .rs {\r\n    font-size: 40px;\r\n    font-weight: bold;\r\n    color: #2b2b2b;\r\n    display: block;\r\n}\r\n.entry-content span {\r\n    font-size: 17px;\r\n    line-height: 1.5;\r\n}\r\n#cal_result .result-body .rs-unit {\r\n    white-space: nowrap;\r\n}\r\n.entry-content span {\r\n    font-size: 17px;\r\n    line-height: 1.5;\r\n}\r\n.calc-submit {\r\n    background: #000;\r\n    border: 0;\r\n    height: 50px;\r\n    display: flex;\r\n    align-items: center;\r\n    justify-content: center;\r\n    font-size: 25px;\r\n    font-weight: 700;\r\n    color: #FFF;\r\n    transition: all 150ms ease;\r\n    text-transform: uppercase;\r\n    width: 100%;\r\n    margin: 30px 0 5px 0;\r\n}\r\n.calc-submit:hover {\r\n    background: #8cc53f;\r\n\t}\t\r\n\/* Media Queries *\/\r\n\r\n@media all and (max-width: 1023px) {\r\n\t.three-columns {\r\n\t\tmargin-left: 0;\r\n\t\tmargin-right: 0;\r\n\t}\r\n\t.three-columns .article-block {\r\n\t\tflex: 1 46%;\r\n\t\tmax-width: 46%;\r\n\t\tmargin: 20px 2%;\r\n\t}\r\n\t\r\n\t#cal_result .result-body {\r\n\t\tflex-wrap: wrap;\r\n\t}\r\n\t\r\n\t#cal_result .result-body > div {\r\n\t\tmax-width: 45%;\r\n\t\tflex: 1 46%;\r\n\t\tmargin-top: 28px;\r\n\t}\r\n\t\r\n}\r\n\r\n\r\n@media all and (max-width: 600px) {\r\n\t.navbar #main-menu > li > .nav-link {\r\n\t\tpointer-events: none;\r\n\t\tcursor: default;\r\n\t}\r\n\t.button-box {\r\n\t\tposition: relative;\r\n\t\tz-index: 5;\r\n\t}\r\n\t.hero-button-box {\r\n\t\ttext-align: left;\r\n\t}\r\n\t.hero-button-box .button.track.hero-button {\r\n\t\tdisplay: inline-block !important;\r\n\t\tmax-width: 200px;\r\n\t\tmargin-left: 15px;\r\n\t}\r\n}\r\n\r\n@media screen and (max-width: 479px) {\r\n\t.play-button-box {\r\n\t  left: calc(50% - 35px);\r\n\t  top: calc(50% - 35px);\r\n\t}\r\n}\r\n@media all and (max-width: 767px) {\r\n\t\r\n\tul.list {\r\n\t\tpadding-left: 25px !important;\r\n\t}\r\n\t\r\n#cal_result .result-body > div {\r\n\t\tmax-width: 100%;\r\n\t\tflex: 1;\r\n\t}\r\n\t.onerepmax_table{font-size:85%;}\t\r\n\t}\r\n\t\r\n<\/style>\r\n\n\n\n\n<p>In general, <strong>the lower your rep range, the higher your lifting percentage will be<\/strong>. So, you&#8217;ll perform four to six reps with a higher percentage of around 75 to 85 percent of your one-rep max. Conversely, when you&#8217;re doing more than 11 reps, you&#8217;ll generally use 60 percent or less of your max.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2018\/03\/Chart-4.png\" alt=\"Training Intensity Chart\"\/><\/figure>\n\n\n\n<p><strong><em>[Related: <a href=\"https:\/\/barbend.com\/how-to-use-rpe-scale-strength-training\/\">How to Use&nbsp;the RPE Scale&nbsp;For Strength Training<\/a>]<\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sc-namejump-anchorput-it-all-together7-put-it-all-together\"><a id=\"put-it-all-together\" class=\"linkj\"><\/a>\r\n7. <strong>Put It All Together<\/strong><\/h2>\n\n\n\n<p>Once you understand different movements and variables that construct a sound program, it\u2019s time to begin building: AKA, the fun part.<\/p>\n\n\n\n<p>Full disclosure: this article is intended to help an athlete build a basic workout template and will most likely not be the best bet for those heavily involved in a specific strength sport like CrossFit or strongman.<\/p>\n\n\n\n<p>Still, the skills you learn here can be scaled and translated into more sports-specific training regimens.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"choosing-a-timeline-periodization-scheme\"><strong>Choosing a Timeline &amp; Periodization Scheme<\/strong><\/h3>\n\n\n\n<p>When you&#8217;re planning out or periodizing your program, there are <strong>three cycles (also called blocks) to break down training<\/strong> <strong>timelines<\/strong>. These are <strong>a&nbsp;microcycle (smallest), a mesocycle (middle), and a macrocycle (overview)<\/strong>.<\/p>\n\n\n\n<p>Coaches will use these timelines, cycles, or blocks to help dictate their workouts per an athlete\u2019s needs, goals, and sport. That said, it\u2019s good to have a solid understanding of what all this means and how to use it for yourself. Check out the visual example below.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2018\/03\/Training-Cycles-Explained.jpg\" alt=\"Training Cycles Explained\"\/><\/figure>\n\n\n\n<p>There are multiple types of periodization programs, but beginners are often served best by a&nbsp;linear model. This model will support consistent calculated growth over a gradual period of time.<\/p>\n\n\n\n<p>The example program outlined below will be a month-long mesocycle with a program that corresponds to the linear periodization model. Basically, it\u2019s four weeks of workouts, with each workout containing a slight progressive overload on each of your movements.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"sample-workout-plan-template\"><strong>Sample Workout Plan Template<\/strong><\/h2>\n\n\n\n<p>Here, you&#8217;ll find a skeleton training program template that&nbsp;will have you<strong> training three times a week<\/strong>. You can add a day if you\u2019d like, and if you choose to do so, you might want to look into working with an&nbsp;upper\/lower split.<\/p>\n\n\n\n<p><strong>Directions:<\/strong> All exercises should be performed one at a time. However, exercises marked with the same letter (\u201cC1\u201d and \u201cC2\u201d) should be performed <strong>back-to-back without rest as a <a href=\"https:\/\/barbend.com\/supersets\/\">superset<\/a><\/strong>.\u00a0Your goal is to hit the sets and reps as listed, adjusting your weights as needed if you\u2019re finding this way too easy or way too hard. Also, <strong>be sure to rest one day between training days<\/strong>.\u00a0<\/p>\n\n\n\n<p><strong>Note:<\/strong>&nbsp;You\u2019ll notice that there are no exercises listed below. That\u2019s by design. It\u2019s up to you to <strong>choose the best exercises based on your training goals<\/strong>. This template lets you know where to plug in compound and accessory movements and gives you set and reps, but that\u2019s it. Consider this homework \u2014 but <strong>homework that\u2019ll get you jacked<\/strong>.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group is-style-call-out-dumbbell is-layout-constrained wp-block-group-is-layout-constrained\">\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-one\"><strong>Week One<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-one-leg-focus\"><strong>Day One \u2014 Leg Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Lower Compound<\/strong>: 4 sets of 6 reps \/ 70% 1-RM<\/li>\n\n\n\n<li>B1.<strong> Lower Accessory (unilateral focus)<\/strong>: 3 sets of 8-10 reps<\/li>\n\n\n\n<li>C1. <strong>Lower Accessory<\/strong>: 3 sets of 12-15 reps<\/li>\n\n\n\n<li>C2. <strong>Core Accessory<\/strong>: 3 sets of 15-20 reps<\/li>\n\n\n\n<li>D1. <strong>Weighted Core Accessory<\/strong>: 2 sets of 10-12 reps&nbsp;<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-two-upper-body-focus\"><strong>Day Two \u2014 Upper Body Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Upper Compound<\/strong>: 5 sets of 5 reps \/ 70% 1-RM<\/li>\n\n\n\n<li>B1. <strong>Upper Accessory<\/strong>: 4 sets of 8-10 reps<\/li>\n\n\n\n<li>C1. <strong>Upper Accessory<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>C2. <strong>Upper Accessory (optional: arm focus)<\/strong>: 3 sets of 10-12 reps<\/li>\n\n\n\n<li>D1. <strong>Upper Accessory (arm focus)<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>D2. <strong>Core Accessory<\/strong>: 4 sets of 10-15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-three-lower-body-focus\"><strong>Day Three \u2014 Lower Body Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Lower Compound<\/strong>: 3 sets of 5 reps \/ 75% 1-RM<\/li>\n\n\n\n<li>B1. <strong>Lower + Back Accessory<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>C1. <strong>Lower + Back Accessory<\/strong>: 3 sets of 10-15 reps<\/li>\n\n\n\n<li>C2. <strong>Upper Accessory<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>D1. <strong>Weighted Core Accessory<\/strong>: 4 sets of 8-10 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-two\"><strong>Week Two<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-four-leg-focus\"><strong>Day Four \u2014 Leg Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Lower Compound<\/strong>: 4 sets of 6 reps \/ 72.5% 1-RM<\/li>\n\n\n\n<li>B1. <strong>Lower Accessory (unilateral focus)<\/strong>: 3 sets of 8-10 reps<\/li>\n\n\n\n<li>C1. <strong>Lower Accessory<\/strong>: 3 sets of 12-15 reps<\/li>\n\n\n\n<li>C2. <strong>Core Accessory<\/strong>: 3 sets of 15-20 reps<\/li>\n\n\n\n<li>D1. <strong>Weighted Core Accessory<\/strong>: 2 sets of 10-12 reps&nbsp;<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-five-upper-body-focus\"><strong>Day Five \u2014 Upper Body Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Upper Compound<\/strong>: 5 sets of 5 reps \/ 72.5% 1-RM<\/li>\n\n\n\n<li>B1. <strong>Upper Accessory<\/strong>: 4 sets of 8-10 reps<\/li>\n\n\n\n<li>C1. <strong>Upper Accessory<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>C2. <strong>Upper Accessory (optional: arm focus)<\/strong>: 3 sets of 10-12 reps<\/li>\n\n\n\n<li>D1. <strong>Upper Accessory (arm focus)<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>D2. <strong>Core Accessory<\/strong>: 4 sets of 10-15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-six-lower-body-focus\"><strong>Day Six \u2014 Lower Body Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Lower Compound<\/strong>: 3 sets of 5 reps \/ 77.5% 1-RM<\/li>\n\n\n\n<li>B1. <strong>Lower + Back Accessory (ideally back focus)<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>C1. <strong>Lower + Back Accessory<\/strong>: 3 sets of 10-15 reps<\/li>\n\n\n\n<li>C2.<strong> Upper Accessory<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>D1. <strong>Weighted Core Accessory<\/strong>: 4 sets of 8-10 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-three\"><strong>Week Three<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-seven-leg-focus\"><strong>Day Seven \u2014 Leg Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Lower Compound<\/strong>: 4 sets of 6 reps \/ 75% 1-RM<\/li>\n\n\n\n<li>B1. <strong>Lower Accessory (unilateral focus)<\/strong>: 3 sets x 8-10 reps<\/li>\n\n\n\n<li>C1. <strong>Lower Accessory<\/strong>: 3 sets of 12-15 reps<\/li>\n\n\n\n<li>C2.<strong> Core Accessory<\/strong>: 3 sets of 15-20 reps<\/li>\n\n\n\n<li>D1. <strong>Weighted Core Accessory<\/strong>: 2 sets of 10-12 reps&nbsp;<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-eight-upper-body-focus\"><strong>Day Eight \u2014 Upper Body Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Upper Compound<\/strong>: 5 sets of 5 reps \/ 75% 1-RM<\/li>\n\n\n\n<li>B1. <strong>Upper Accessory<\/strong>: 4 sets of 8-10 reps<\/li>\n\n\n\n<li>C1. <strong>Upper Accessory<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>C2. <strong>Upper Accessory<\/strong>: 3 sets of 10-12 reps<\/li>\n\n\n\n<li>D1. <strong>Upper Accessory (arm focus)<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>D2.<strong> Core Accessory<\/strong>: 4 sets of 10-15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-nine-lower-body-focus\"><strong>Day Nine \u2014 Lower Body Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Lower Compound<\/strong>: 3 sets of 5 reps \/ 80% 1-RM<\/li>\n\n\n\n<li>B1. <strong>Lower + Back Accessory (ideally back focus)<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>C1. <strong>Lower + Back Accessory<\/strong>: 3 sets of 10-15 reps<\/li>\n\n\n\n<li>C2. <strong>Upper Accessory<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>D1. <strong>Weighted Core Accessory<\/strong>: 4 sets of 8-10 reps&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-four\"><strong>Week Four<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-10-leg-focus\"><strong>Day 10 \u2014 Leg Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Lower Compound<\/strong>: 4 sets x 6 reps \/ 77.5% 1-RM<\/li>\n\n\n\n<li>B1. <strong>Lower Accessory (unilateral focus)<\/strong>: 3 sets x 8-10 reps<\/li>\n\n\n\n<li>C1. <strong>Lower Accessory<\/strong>: 3 sets x 12-15 reps<\/li>\n\n\n\n<li>C2. <strong>Core Accessory<\/strong>: 3 sets x 15-20 reps<\/li>\n\n\n\n<li>D1. <strong>Weighted Core Accessory<\/strong>: 2 sets x 10-12 reps&nbsp;<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-11-upper-body-focus\"><strong>Day 11 \u2014 Upper Body Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Upper Compound<\/strong>: 5 sets of 5 reps \/ 77.5% 1-RM<\/li>\n\n\n\n<li>B1. <strong>Upper Accessory<\/strong>: 4 sets of 8-10 reps<\/li>\n\n\n\n<li>C1. <strong>Upper Accessory<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>C2. <strong>Upper Accessory (optional: arm focus)<\/strong>: 3 sets of 10-12 reps<\/li>\n\n\n\n<li>D1. <strong>Upper Accessory (arm focus)<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>D2. <strong>Core Accessory<\/strong>: 4 sets of 10-15 reps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-12-lower-body-focus\"><strong>Day 12 \u2014 Lower Body Focus&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A1. <strong>Lower Compound<\/strong>: 3 sets of 5 reps \/ 82.5% 1-RM<\/li>\n\n\n\n<li>B1. <strong>Lower + Back Accessory (ideally back focus)<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>C1. <strong>Lower + Back Accessory<\/strong>: 3 sets x 10-15 reps<\/li>\n\n\n\n<li>C2. <strong>Upper Accessory<\/strong>: 3 sets of 6-8 reps<\/li>\n\n\n\n<li>D1. <strong>Weighted Core Accessory<\/strong>: 4 sets of 8-10 reps<\/li>\n<\/ul>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"the-big-picture\">The Big Picture<\/h2>\n\n\n\n<p>There are a million ways to get from point A to point B in the world of <a href=\"https:\/\/barbend.com\/strength-training\/\">strength training<\/a>. There\u2019s never a one-size-fits-all methodology. What\u2019s most important is understanding the \u201cwhy\u201d when you\u2019re in the gym. By sizing up your goals and programming exercises and intensities to match, you&#8217;ll be well on your way to gym happiness.<\/p>\n\n\n\n<p><em>Featured Image: Prostock-studio \/ Shutterstock<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re heading back to the gym after a long period away or you\u2019re braving the weight room for the first time, figuring out what actually to do once you hit the gym can be daunting. That personal trainer you worked with a few years ago had you do awesome exercises, but now that you\u2019re striking out on&#8230;<\/p>\n","protected":false},"author":40,"featured_media":179331,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[20668],"tags":[19760],"class_list":{"0":"post-17700","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workouts","8":"tag-parent-topic-programming","9":"entry"},"wppr_data":{"cwp_meta_box_check":"No"},"acf":{"breadcrumb_type":"custom","breadcrumbs":[{"breadcrumb_text":"Workouts","breadcrumb_url":"https:\/\/barbend.com\/workouts\/"}],"breadcrumb_title_override":""},"_links":{"self":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/17700","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/users\/40"}],"replies":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/comments?post=17700"}],"version-history":[{"count":14,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/17700\/revisions"}],"predecessor-version":[{"id":276822,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/17700\/revisions\/276822"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media\/179331"}],"wp:attachment":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media?parent=17700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/categories?post=17700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/tags?post=17700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}