Which training plan suits you best?

Set a realistic goal

  • Set a realistic goal
  • A training plan that suits you
  • Experiment, be consistent and learn

Once you start fitness and strength training, setting a realistic goal is the first step to all your results. What do you want to achieve with your physique? How many days a week do you want to train? These are examples of questions you should ask yourself before you can create a good strength training plan that suits you. In the end, it’s all about being able to pursue your goal. So if you set an unrealistic goal for yourself, you will soon find yourself giving up quickly. So draw up a realistic plan that fits your goals, but also your current lifestyle.

A training plan that suits you

Once you’ve set your goals and planned your days, you can move on to the training plan. If you are a man, you would prefer to train all muscle groups: chest muscle, back muscle, arms, shoulders, legs and abs. This way you can create a beautiful, powerful and symmetrical physique. If you are a woman then you have more specific muscle groups that you want to focus on. These are mainly the leg muscles (glutes, hamstrings, quads) and back muscles. You must set your training schedule based on your training days and the muscle groups you want to train. Remember that your muscle groups need at least 24 hours of rest after you’ve worked them. Below are the training schedules that you can set for your desired training days.
3 day training schedule:
  • Full body X 3
  • 2X Upper & 1X Lower
  • 2X Lower & 1X Upper
4-day training schedule:
  • 2x Upper / 2x Lower
  • Custom Split
5-day split training schedule:
  • Push/Pull/Legs/Push/Pull
6-day split training schedule:
  • Push / Pull / Legs / Push / Pull / Legs
Once you have established this you can move on to the exercise selection, reps, sets, reps and rest. These are crucial aspects to maximize your muscle growth and rest.

Experiment, be consistent and learn


Ultimately, every individual remains different and she or he has separate muscle groups that they want to focus on. That is why it is of the utmost importance to experiment consistently and well with the exercises that suit you. This way you can ultimately build your ideal training schedule. It is recommended to also have your training schedule drawn up by a personal trainer. That person can specifically look at where your weaker muscle groups are.

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