Fitness Planning

Fitness Planning

Design effective workout programs for any goal.

Program Design Principles

Progressive Overload

To grow stronger or bigger, you must consistently increase demand:

• Strength: Increase weight (2-5% per week)
• Hypertrophy: Increase volume (sets × reps)
• Endurance: Decrease rest or increase duration

Periodization

| Phase | Duration | Focus | Intensity | Volume |

|-------|----------|-------|-----------|--------|

| Base | 4-6 weeks | Endurance, form | 50-65% | High |

| Build | 4-6 weeks | Hypertrophy | 65-80% | Moderate |

| Peak | 3-4 weeks | Strength | 80-90% | Low |

| Deload | 1 week | Recovery | 40-50% | Very low |

Training Splits

| Split | Days | Best For |

|-------|------|----------|

| Full Body | 3x/week | Beginners, time-efficient |

| Upper/Lower | 4x/week | Intermediate general fitness |

| Push/Pull/Legs | 6x/week | Advanced hypertrophy |

| Bro Split | 5x/week | Bodybuilding focus |

Key Compound Lifts

• Squat (or leg press) — lower body strength
• Deadlift (or RDL) — posterior chain
• Bench Press (or push-up) — upper body push
• Overhead Press (or dumbbell press) — shoulder strength
• Row (or pull-up) — upper body pull

Tracking

Log: exercise, sets, reps, weight, RPE (1-10 effort)

Review weekly: did you progress? If not, why?

Reassess program every 6-8 weeks