Fitness Planner PDF


An individual training plan implies compliance with the regimen and recording the results. It may be almost impossible to gain progress in training without careful consideration of how well (or poorly) specific exercises work. That is why it is important to use fitness planners that can be saved in PDF, printed, or edited on your device.

How to Make a Training Plan?

Without a good workout plan, it’s hard to make significant progress in changing your body, whether you’re looking to gain or lose weight. It’s not just about the pressure on muscle groups by day, but also about planning time for recovery.

It is also necessary not only to draw up a program (or take an already filled-in template as a basis) – it is important to regularly refine it. In particular, to record not only how the working weights are progressing in exercises, but also noting which ones are effective and which ones need to be replaced with analogs.

To draw up a training plan, it is necessary to keep a diary – it is essential to record all exercises, strength indicators, body weight, and well-being. Five minutes of analysis at the end of a workout can double your overall performance.

Make a Basic Training Plan

The basic principle for creating a training plan is to determine the training goal by using the available equipment. You should also consider the frequency of training. An indicative training plan is as follows:

  • warm-up – 5-10 minutes;
  • exercises for one of the large muscle groups (chest, legs, back) – 3-4 repetitions for each;
  • exercises for secondary muscles (most often the shoulders are combined with the legs, the biceps with the back, and the triceps with the chest) – 4-5 repetitions for each;
  • finishing exercises – 5-10 minutes.

If you want to lose weight, then you have to allocate 20-25 minutes after training to cardio.

What Else Is Important to Consider?

Choose the exercises that work for you. In the first exercises block (for large muscle groups), it is better to include basic exercises or their variations in simulators. In the block of secondary muscles exercises, it is useful to try various isolating exercises, varying them to gain effectiveness.

Plan the number of repetitions of the exercise. For the growth of muscles, the total number of approaches for every large muscle group is considered to be the best in the range of 4 exercises with 3-4 approaches. In the first exercises block, higher working weight and fewer repetitions are used (from 5 to 10). In the second block, a lower working weight and an increased number of repetitions (from 10 to 15) are performed.

Ultimately, a workout plan is not just a list of exercises, it is an attempt to analyze what works and what doesn’t. The ability to create an individual training plan separates beginners from professionals. It is important to understand how to properly change the program according to your needs.

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