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Before u are making a workout scheme you should start making a goal for yourself. You can do this by asking yourself some questions like, what are my goals for after this workout. When you have a goal you have to think about is it smart or not (specific, measurable, attainable, relevant and timely)

If you have this your good to go to the next question. This question is how much time are you going to devote to these exercises and where are u going to workout. If you have done all these u can go and think about the exercises which you want to do, you should always have exercises for your quads, hamstrings, chest, shoulder, tricep and back and bicep. Which are the most important muscles. For quads u can do lunges and squats. hamstrings you can do deadlifts and related. And for push ( chest, shoulder, tricep) you can do overhead press and benchpress. And for back and bicep you can do chin ups and pull ups.

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"Steve, what should I do for a workout?"
Well, partner, today is your lucky day.
I'm gonna help build you a custom workout program, step-by-step!
After all, a workout should be developed around a person's age, goals, nutritional strategy, free time, etc.

Not only that, but it's easy to overcomplicate this process - there are an infinite number of exercises, sets, reps, and programs to choose from.
Now, if you're somebody that wants to skip all of that, and JUST want to be told what exactly to do:
We build customized workouts for our Online Coaching Clients and would love to have you. We get to know your story and struggles, your goals, and your lifestyle, and develop a workout plan that fits your schedule.

Want a customized workout plan you'll ACTUALLY do? Learn more:
Now, if you're more of a "figure this stuff out on my own" kind of person - we're going to dig into how to build your own workout plan today!
We've also created a free resource for folks who want to build their own workout but would love some more specific direction and instruction.

You can download our free guide, Strength Training 101: Everything You Need to Know, which covers all of this stuff in a single guide:
OKAY! Are you ready to start building your own routine and want to know how it's done?
Step #1: Determine Your "Get in Shape" Situation
As we lay out in our "How to get in Shape" guide, we need to answer a few key questions: QUESTION 1: What are your goals?
Whatever your goals are, it's good to write them down and be aware of what you're trying to accomplish.

These goals will shape HOW you build your workout.
QUESTION 2: How much time can you devote to exercise?
If you can do an hour a day, that's fantastic.

If you have a wife or husband, three kids, a dog, two jobs, and no robot butler, then maybe you only have thirty minutes, twice a week.

That's fine too!

Whatever your time commitment is, developing the most efficient workout is crucial.

Why spend two hours in a gym when you can get just as much accomplished in 30 minutes, right?

Here's the good news: weight training is the fat-burning prize fight victor, and efficiency rules all.

So whether you are building muscle or looking to lose weight, a strength training workout will get you the results you're after (when combined with the right eating strategy!)

While we're talking about time, let me quickly mention something important:

Proper expectations!

As we cover " how fast can I get the body I want," make sure you are thinking about your journey with a realistic timeline:
QUESTION 3: WHERE do you want to work out?
Where you work out will largely determine if you are going to train with bodyweight, or if you can start doing gym strength training.
At this point, we should have:

Determined your "get in shape" goals.

Decided how much time you have to train.

Picked WHERE you want to work out.

We can now start to build your workout routine, your daily workout plan, and your monthly workout schedule!

Let's do it.

Step #2: What Exercises Should I do to lose weight (or build muscle?)
I like to follow the motto of "Keep it simple, stupid." (Note: I am not calling you stupid. You're reading Nerd Fitness, which means you're intelligent, good looking, really funny, and most of all, modest.)
The best workout is the one that you actually stick with, and people make things FAR too complicated and try to target a bazillion different individual muscles with six types of exercises for each body part.

It's exhausting, unnecessary, inefficient, and intimidating.
So keep it simple!
We're going to pick 5 exercises, and get really strong with those movements.
This is the ENTIRE philosophy behind our Strength 101 series.
Unless you've been strength training for years and know what you're doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.
You want a workout routine that has at least one exercise for your:

Quads (front of your legs).

Butt and hamstrings (back of your legs).

Chest, shoulders, and triceps: ("push" muscles).

Back, biceps, and grip ( "pull" muscles).

Core (abdominals and lower back).

By targeting compound movements that recruit multiple muscles at the same time, you can build a full-body routine that uses only four or five exercises.
How's THAT for efficiency! Here is a quick breakdown on which exercises will work for each of those movements:

Quads - squats, lunges, one-legged squats, box jumps.

Butt and Hamstrings - deadlifts, hip raises, straight leg deadlifts, good mornings, step-ups.

Push (chest, shoulders, and triceps) - overhead press, bench press, incline dumbbell press, push-ups, dips.

Pull (back, biceps, and forearms) - chin-ups, pull-ups, bodyweight rows, bent-over rows.

Core (abs and lower back) - planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.

Not sure how to do any of these movements? Want more examples? Check out: The 42 Best Bodyweight Exercises You Can Do Anywhere! Pick one exercise from each category above for a workout, and you'll work almost every single muscle in your body.
Get stronger with each movement each week, and you have yourself a recipe for a great physique.
Here is an example of a great, effective simple gym workout:
You don't need to make things more complicated than this!
(Not that we humans have a tendency to overcomplicate things to the point of paralysis and inaction...)
If you're not sure how to do any of the movements above, click on their links for thorough write-ups and video demonstrations.

Pick one exercise from EACH category above, specifically ones that scare you the least, and that will be your workout every other day for the next week.

The great news: the above workout routine will work whether you're looking to bulk up and build muscle OR if you're trying to lose weight.

You simply adjust your calories consumed - which is 80% of the equation - and that's how you'll start to change your physique.
STEVE'S BIG PIECE OF ADVICE: GET STRONG.
Get really good at these basic movements and focus on getting stronger each week (I'll cover how below).

If you get really strong at squats, deadlifts, pull-ups, and push-ups, you will build an incredible physique to be proud of.
Then, once you get confident in those movements, feel free to add some variety.
If you do the same exact routine, three days a week, for months and months, you might get bored, and start slacking, or you might hit a workout plateau.
So if you find yourself getting bored, feel free to stick with the above 'formula,' but change the ingredients:
If you hit a plateau or find yourself getting bored, pick a different exercise to improve so you'll stay challenged, and you'll actually DO the workout!

Then, focus on getting stronger! ( You are writing down your workouts, right?).

I know i t's really easy to overcomplicate this process as there's an infinite number of exercises, sets, reps, and programs to choose from.

And yes, we have a solution for people that JUST want to be told what exactly to do: our uber-popular 1-on-1 coaching program pairs you with your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and develop a workout plan that's specific to not only your body, but also to your schedule and life:

Our Coaching will change your life. Learn how!

Step #3: How Many Sets And Reps Should I Do?
SIMPLE ANSWER: Not including a warm-up set or two, I recommend:
As we cover in our " LONGER ANSWER: How Many Sets and Reps? " guide, a "set" is a series of repetitions that you complete without stopping.

For example, if you drop down and do 10 push-ups right now, you just did 1 SET of 10 REPETITIONS (or REPS) of push-ups.

Got it? Cool.
Some general rule on repetitions you can follow as you're starting to build your workout plan: There are some other generally accepted 'rules' - as pointed out in Starting Strength - about how to determine how many reps you should target per set, based on your goals:

1. If you're looking to burn fat while building muscle, keep your number of repetitions per set in the 8-15 range per set.

2. If you can do more than 15 reps without much of a challenge, consider increasing the weight or the difficulty of the movement. This is true for things like lunges, bodyweight squats, push-ups, pull-ups, etc.

Reps in the 6-12 range build a somewhat equal amount of muscular strength and muscular size

Reps in the 12+ range build muscular endurance.

A 2015 study called into question the best rep strategy for building muscle or size:
What this means: Do not freak yourself out by worrying if you should do 4 sets or 5 sets of 8 reps or 10 reps.
"It appears that high-intensity resistance (sets of 3-5 reps) training stimulates greater improvements in some measures of strength and hypertrophy in resistance-trained men during a short-term training period [compared to sets of 8-10 reps]."

Our advice would be to START with lighter weight and more reps as you learn the movement, and then decide if you want to stay at higher reps and lower weight or vice versa.

You do you, because either one will get you results!

The only thing you need to worry about: get stronger the next time you do that movement: either pick up a heavier weight, or do 1 more repetition than last time.
"JUST GIVE ME THE ANSWER!" 5 exercises total, each with 4 "work sets" is a good start.
Keep your TOTAL (all exercises combined) workout number of sets for all exercises in the 15-25 set range, with 8-10 reps per set:

Remember, the most important part is to get started - you'll learn how your body responds and you can adapt as you go.
A BIG CAVEAT: How you eat will determine if you get bigger or stronger. Nutrition is 80-90% of the equation. So pick a range that feels good, and then focus on nutrition.
What you DON'T need to do: multiple exercises for each body part with 10 sets.

And if you don't want to figure any of this out and just want to be told exactly how what exercises, sets, and reps to do, our online coaches can take care of that for you.

Step #4: How Long Should I Wait Between Sets?
Keep it simple, you "smart, good looking, funny, modest person" you.
Below is a basic formula for you to determine how long you should wait between sets, but this can be adjusted based on your level of health.
Here are some guidelines for how long to rest based on how heavy you're lifting (not rules set in stone!):
The goal is to wait the least amount of time you need, but still rest enough that you can perform all reps of the next set safely and properly!

1-3 Reps (lifting heavy for strength/power): Rest for 3 to 5 minutes between sets.

4-7 Reps (lifting for strength): Rest for 2 to 3 minutes between sets.

8-12 Reps (lifting for size/strength): Rest for 1 to 2 minutes between sets.

13 Reps+ (lifting for endurance): Rest long enough to recover to allow you to do the next long-ass set!

If you need more or less rest than the above recommendations, that's fine.

Do the best you can, record how long it takes you to rest between sets, and try to rest for shorter periods in the future.
If you want more information on how much you should lift, how many reps, and when to scale certain movements or adjust your workout, check out our Strength 101: Everything You Need to Know.
Your body will adjust as you get stronger and healthier!

It's free when you join the Rebellion with your email in the box below:

Step #5: How Much Weight Should I Lift?
We have a FULL resource on how to determine your starting weight for lifting, but I'll give you the gist here. The simple to learn but tough to implement answer: "Lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end."
How do you determine how much that is?

Trial and error.

ALWAYS err on the side of "too light" versus "too heavy" when starting out.

It's better to say "I bet I could have done more!" instead of "that was too much, and now I need to go to the hospital!"

If you're doing exercises with just your body weight, you need to make each exercise more difficult as you get in shape - once you get past 20 reps for a particular exercise and you're not gassed, it's time to mix things up.

Can you do 20 push-ups no problem? It's time to start mixing them up to be more challenging. Pick a variation from this article and make yourself work for it!

20 bodyweight squats too easy? Hold some weights high above your head as you do the next set. Eventually, you can scale up to do exercises like the pistol squat:
And if you're not sure how to scale bodyweight movements, or you are interested in mixing things up and want guidance...
Looking for more bodyweight exercises? Check out the list of our favorite 42 bodyweight exercises you can do anywhere.

Our Online Coaching will change your life! Learn how here:

Step #6: How Long Should I Exercise For? How Long Should My Workout Be?
Easy answer: 45 minutes to an hour.
Longer answer: If you're doing 15-25 sets of total exercise (3-5 sets for your 5 exercises), you should be able to get everything done within that 45-minute block.

Now, factor in a five or ten-minute warm-up, and then some stretching afterward, and the workout can go a little bit longer.
Less time, more intensity, better results. What if you don't have 45 minutes?
If you can go for over an hour and you're not completely worn out, try increasing the intensity.

Do the best you can!

Maybe you want to build some cardio into your weight training.

That's where this next section comes in.

Step #7: How to Create Supersets and Circuit Training Workouts
Strength training in a circuit training workout is the most efficient way to burn fat when exercising: If you're familiar with CrossFit, many of the workouts are built on circuit principles.

You're getting a cardiovascular workout by consistently moving from exercise to exercise.

You're exercising different muscles back to back, giving each muscle group a chance to recover, but in a condensed amount of time. Efficiency for the win!

We're going to cover TWO things here: SUPERSETS:
This is also the most effective way to make you involuntarily swear at inanimate objects because you're so tired and beat up.

Do a set of squats, wait one minute, then do a set of dumbbell presses, wait one minute, then do your next set of squats, and so on.

Because you're exercising two completely different muscle groups, you can exercise one while the other is "resting."

You're now getting the same workout done in half the time.
Let's see how this would play out in a sample workout:
Also, because you're resting less, your body has to work harder so your heart is getting a workout too. Jackpot.
CIRCUIT TRAINING:

Lunges alternating with incline dumbbell presses, four sets each, one minute between sets.

Wait a few minutes to catch your breath and get set for your next two exercises.

Straight leg deadlifts alternating with wide-grip pull-ups, four sets each, one minute between sets.

3 Sets of planks, stretch, and get the hell out of there!

A circuit requires you to do one set for EVERY exercise, one after the other, without stopping.
I've written about multiple bodyweight circuits here on the site: You can download our Beginner Bodyweight Worksheet too to help you get started: We have also 15 FREE circuits you can follow in our big Circuit Training roundup guide!
After you've done one set of each exercise in succession, you then repeat the process two, or three, or four more times.

And lastly, we love building circuit training routines for our Coaching Clients - and we'd love to build them for you too:

Let our coaches build a program for you!

Step #8: How Many Days per Week Should I Train?
We get this question quite a bit, usually from overeager beavers who decide they are going to go from "sitting on the couch watching The Office on repeat" to "exercising 7 days per week."
I would advise something different.

I mean you can still watch The Office...

...but you don't need to be training 7 days a week!

We don't want you burning out quickly and falling back to square one, a concern we mention in our guide " How Often Should I Work Out? "
For starters, They actually get broken down in the gym, and then get rebuilt stronger while you're resting...watching The Office. your muscles don't get built in the gym.
Instead, focus on building proper habits and set a goal of 2-3 full-body workouts per week.

By giving your muscles 48 hours to recover between workouts, especially when training heavy, you'll stay injury-free and get stronger.

A Monday-Wednesday-Friday workout routine works well to ensure enough time to recover, especially when you are just getting started.

If you want to do Tuesday-Thursday-Saturday, or Sunday-Tuesday-Thursday, great.

Personally, I stuck with a Monday-Wednesday-Friday full day routine for nearly 10 years and just focused on getting stronger with each movement.

These days, I train on Monday-Wednesday-Thursday-Saturday (my workouts on Wednesday and Thursday don't work the same muscles!)

"But Steve, what if I WANT to exercise on my off days?" That's fine!

Pick "exercise" that's fun for you, that won't exhaust your muscles.

Also, here's a lifehack: Program your workouts INTO your Google calendar (or Outlook).
Last but not least, keep a workout journal!
You're much more likely to do a workout that has been planned for in your work-week!

Alternatively, you can hire a coach to program your workouts for you, so every day you know exactly what you need to do!

Step #9: Keep Track Of Everything!
So track and measure your progress! Personally, I track all of my workouts in Evernote.
As they say, that which gets measured gets improved.

You should be getting stronger, faster, or more fit with each day of exercise.

Around these parts, we say " Level up your life, every single day. "

Maybe you can lift more weight, lift the same amount of weight more times than before, or you can finish the same routine faster than before.
Don't overcomplicate it:
I note the sets, reps, weight, and date.

I have over 1,000 workouts in my folder, which makes it super simple to see what I did last month, or even last year, and to make sure I'm improving!

You can use an actual notebook, a bullet journal, an Excel spreadsheet, a workout app, or a Word document.

1. Write down the date and your sets, reps, and weight for each exercise.

2. Compare yourself to your previous workout with those exercises.

3. Focus on getting stronger (more reps, heavier weight, an additional set, etc.)

4. Repeat.

If you're looking for sample workouts to build off of, take one of the 6 Workouts in our "Gym 101" guide.
Do this with a workout you've built, and you WILL get results. I promise.
If you want to build from scratch, great! Let's break it down into easy chunks with this recap: More often than not, when I email people back and tell them how to build their own workout, they generally respond with: "Steve, can't you just TELL me what to do? I'm afraid of building a crappy workout." Why we built THREE options for people like that: 1) If you are somebody that wants to know they are following a program that is tailor-made for their life and situation and goals, check out our Online Coaching Program.
Here's how to properly track your progress and set a new personal best every time you train.

Steve, Just Build a Workout For Me!
2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!
Or if you want a plan to follow, pick one of our 15 Circuit Training Routines!
3) Join the Rebellion (our free community) and I'll send you free guides, workouts, and worksheets that you can read at your leisure.

ALWAYS warm up - 5-10 minutes on a bike, rowing machine, jumping jacks, run up and down your stairs, etc. Get the blood flowing and your muscles warm.

Pick one exercise for each big muscle group - quads, butt and hamstrings, push, pull, and core.

Do 3-5 sets for each exercise.

Do 5-10 reps per set for each exercise.

Determine how many reps and how long you'll wait between sets for each exercise. Keep it simple. 60 seconds.

Increase your efficiency and work your heart by doing supersets or circuits.

Keep your workout to under an hour.

Stretch AFTER your workout.

Write everything down!

Give yourself permission to mess up, learn a little, and keep improving as you train more regularly!

I certainly encourage you to try and build your own workout routine.
You'll work with our certified NF instructors who will get to know you better than you know yourself and program your workouts and nutrition for you.

Want a workout program you'll ACTUALLY do? Great! Learn more here:
-Steve
Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Plus, NF Journey will build a workout for you!
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Try your free trial right here:

We need good people like you!

It can really help you develop a sense of excitement and pride when you start to get in shape based on your workout!

If you have more questions, or have a workout program you're really proud of, share it in the comments below!

PS: Check out the rest of our beginner content. I promise, it kicks ass 🙂

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which exercises should i do? how to make a workout schedule

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How To Build Your Own Workout Routine (Plans & Exercises) | Nerd Fitness

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"Steve, what should I do for a workout?" Well, partner, today is your lucky day. I'm gonna help build you a custom workout program, step-by-step! After all, a workout should be developed around a person's age, goals, nutritional strategy, free time, etc.

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Before making a fitness plan, think about your goal. You might want to lose weight, gain muscle, or improve parts of your fitness like strength, endurance, speed, flexibility, or coordination. these help with choosing what to do.

if you want to lose weight you should always check your food for whats in there if its good for you or not. To lose weight, eat less. To gain weight or muscle, eat a bit more . Knowing how many calories your body needs is important.

Also, decide how often you want to train each week. If you play another sport, like football, count those sessions too, since they also give your body a workout. Be careful not to train to much or your body wont like it and your muscles will be overtrained. so think about taking rest days and howmuch sleep you will get.

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Why You Need A Regular Exercising Schedule?

In this post, we will answer the question of “Why is it important to have a regular exercising schedule?”. We will go into all the reasons why sticking to a regular workout plan is the best way to reach your fitness goals.

What Is A Workout Plan?

A workout plan is essentially a ‘roadmap’ that clearly identifies what you need to do to reach your desired fitness level. It could take you through all the steps that will allow you to complete your first triathlon, lose weight, or simply improve your fitness.

A regular exercising schedule lets you know that you are on track to reach your goals. It gives you consistency, increases your fitness level, improves your health, and generates a greater sense of mental well-being.

There are many different exercises that could form your workout plan. They will work your muscles, burn calories and improve your flexibility and range of motion. Which ones you do will all depend on your end fitness goal.

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Beige and Purple Simple Grade School Weekly Lesson Plan

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At the start, we began a little bit late. We didn’t start right away, but after that, we worked well. Even though we were a bit late in the beginning, we finished everything on time. That was very good. Our group was fun. We worked well together and helped each other. It was nice to be in this group. We talked, laughed, and also worked hard. It felt good to do the project with people who were friendly.But not everyone helped the same. Bram didn’t do much. He didn’t really join the work, and that was a little bit annoying. The rest of us did the work without him. Even with that problem, we finished everything.Now we only need to do the presentation. We are ready for it. The slides are done, and we know what we want to say. We just have to stand in front of the class and present our work.In the end, the project went well. We worked together, had fun, and finished everything. I think our group did a good job.

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During this project, we worked well together as a group. Everyone had their own task, and we all knew what we needed to do. This helped us stay organized and made the work easier. We could focus on our own parts and trust that others would do their part too. At the start, working together was a little hard. We didn’t know each other well yet, and the assignment was new to us. Because of that, we sometimes didn’t understand

what to do or how to work together. But after some time, we talked more and listened to each other better. We helped each other and gave feedback when needed. This made the teamwork better. After that, everything went more smoothly, and we became a good team. I enjoyed working on this project. The topic was interesting, so it kept me focused. It was not too easy, but also not too hard. This made the project fun and a good challenge. It was nice to learn new things without feeling stressed.I also want to say the teacher did a good job. The instructions were clear, so we knew what was expected. If we had questions, the teacher was always there to help us. This made it easier to finish the project well. The teacher’s support was important for our success.In the end, I am happy with how the project went. I learned a lot, worked well with my group, and enjoyed the whole process.

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Our teamwork went very well. We had a good plan from the beginning, and we followed it step by step. Everyone knew what to do, and we worked together nicely. We finished all our tasks on time, and that made us feel proud. The planning was very clear. We talked about what we needed to do and when we needed to finish. Because of this, we did not have stress. Every day, we knew what we had to do, and we did it. This helped us to stay on track and not get behind. It was also very nice to work with each other. We helped one another and listened to everyone’s ideas. The group work was not only about the task, but also about having a good time together. We laughed, talked, and had fun while working. That made everything easier and more enjoyable. In the end, we finished everything on time and we were happy with the result. Our teamwork was strong, and we worked hard. I think we can be proud of what we did together.

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This project went very well. Our group worked together nicely. We talked to each other a lot and stayed organized. We made a group chat where we shared ideas and updates. This helped us stay in touch, even outside of class. During lessons, we focused and started working right away. Because of this, we made good progress and finished on time.I thought the assignment was easy to handle. It was not too easy, but also not too hard. It was just right. This made working on it fun and interesting. The challenge kept me motivated without making me feel stressed.Working with the group was also good. Everyone did their part and helped each other. The group worked smoothly because we all listened and respected each other. We had a good feeling in the group.I want to say that the teacher did a good job. The instructions were clear from the start. If we had questions, the teacher was always ready to help. The teacher gave us what we needed to finish the project well.In the end, I am very happy with how the project went. I learned a lot and got better at working in a team. I also enjoyed doing the project. I think the clear structure of the assignment and the teacher’s help made a big difference. They both helped us succeed.