Are you struggling to stick to a workout plan?
Maybe you’ve tried different programs, but they just don’t fit your schedule or your goals?
The truth is, a great workout plan isn’t a one-size-fits-all solution. It needs to align with your specific fitness goals, your lifestyle, and your time availability.
In this blog, we’ll walk you through how to design a workout plan that not only works for your goals but also seamlessly fits into your busy life.
Whether you’re aiming for fat loss, building muscle, or improving overall fitness, this guide will help you create a sustainable and effective workout plan.
Step 1: Define Your Goals
Before you start designing your workout plan, you need to get clear on your goals.
Are you looking to:
* Lose fat: Focus on a mix of strength training and cardio to burn calories and preserve muscle.
* Build muscle: Prioritise strength training with progressive overload and adequate recovery.
* Improve overall fitness: Incorporate a balance of cardio, strength, and mobility work.
OC’s Tip: Write down your goals and be specific. For example: “Lose 5kg in 3 months” or “Increase my squat by 20% in 6 weeks.”
Step 2: Assess Your Lifestyle
A great workout plan fits your life, not the other way around.
Consider:
* Time: How many days per week can you realistically work out? How much time do you have per session?
* Equipment: Do you have access to a gym, or will you be working out at home?
* Preferences: What types of workouts do you enjoy?
OC’s Tip: If you only have 30 minutes a day, 3 times a week, a full-body circuit training plan might be your best option.
Step 3: Choose Your Training Split
Your training split determines how you divide your workouts across the week.
Here are some popular options:
* Full-Body Workouts (2-3 days per week): Ideal for beginners or those with limited time.
* Upper/Lower Split (4 days per week): Perfect for building strength and muscle.
* Push/Pull/Legs Split (5-6 days per week): Great for advanced lifters with more time.
OC’s Tip: Track your progress over the month, it’s the only true way you will know if something is working or not.
Step 4: Balance the Key Components
Every workout plan should include these elements:
1. Strength Training: Build muscle and improve metabolism.
* Focus on compound lifts like squats, deadlifts, bench presses, and pull-ups.
* Use progressive overload to ensure long-term progress.
2. Cardio: Boost cardiovascular health and burn extra calories.
* Include both steady-state and high-intensity interval training (HIIT).
3. Mobility and Flexibility: Prevent injuries and improve movement.
* Add yoga, stretching, or foam rolling sessions to your plan.
OC’s Tip: Apps are pretty good these dasy but they still are not a human, no software can personalise this whole process, hiring a coach is still the optimal way to acheive this balance.
Step 5: Plan Your Recovery
Recovery is just as important as the workout itself.
* Rest Days: Schedule at least 1-2 full rest days per week.
* Sleep: Aim for 7-9 hours per night to support muscle repair and energy recovery.
* Nutrition: Fuel your workouts with a balanced diet rich in protein, carbs, and healthy fats.
Step 6: Adjust and Stay Consistent
No plan is perfect from the start. Track your progress and make adjustments as needed.
* If you’re not progressing, consider increasing intensity or volume.
* If you’re feeling burnt out, reduce the frequency or intensity of your workouts.
Consistency is the key to success—stick with your plan, but don’t be afraid to tweak it.
Sample Weekly Plan for Fat Loss
Monday: Full-Body Strength Training (Squats, Deadlifts, Push-Ups, Rows)
Tuesday: HIIT Cardio (30 mins… but this does not mean jumping on a treadmill or bike solely, try the Anti-Boring Cardio Club for some fun ways to get your cardio in .
Wednesday: Rest or Active Recovery (Yoga/Stretching)
Thursday: Upper Body Strength (Bench Press, Pull-Ups, Shoulder Press)
Friday: Steady-State Cardio (45 mins)
Saturday: Lower Body Strength (Deadlifts, Lunges, Bulgarian Split Squats)
Sunday: Rest
Want Us To Build Your Perfect Plan?
Are you ready to take control of your fitness?
At Priority 6 (P6), we design personalised workout plans that deliver real results for those who are dedicated to changing their lives, we are not some normal swipe card gym, we’re not a one approach gym, we’ve develped a methodology built from over 20 years exeperience, we’re learning and evolving our methods daily to bring the science backed truth about training.
Whether you’re just starting out or looking to level up, we’ve got the tools and expertise to help you succeed.
Join our Oxfordshire Fat Loss With OC group on Facebook (Click Here to Join) for free tips, guidance, and support.
Email ’90 Days’ to Ollie@ocfitness.co.uk and we’ll drop you a call to make sure we are a fit for your goals, you’ll run through a personalised assessment, then we’ll build your dream alongside you!
OC
Founder- Priority 6 www.p6gym.co.uk
Head Coach- The OC Method
Author- Build The Chain
Life Longer Learner
PS: Keen to get involved, apply for our program here
#BuildTheChain