How to Create an Effective Workout Schedule

by Carmen Morgan 6 Comments

How to Create an Effective Workout Schedule

Creating a Workout Schedule or Training Split can be key in insuring you stick to & accomplish your goals. If you’re just starting out, you may not know where to begin. Here are some helpful tips, things to remember, & example Workout Schedules. 
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1.Your Time
When thinking about a Workout Schedule for yourself always consider your personal time. Do not get caught up in when studies show the best workout times are. Plan your workouts within a time frame that you know works for your personal schedule & preference. This may seem obvious, but can be overlooked. I, for example, both prefer & have the time I need to workout everyday between 2-4pm, so this is when I workout most often & what has allowed me to stay consistent. Typically I am done training morning clients by 11am or Noon, then I do online work till about 2 or 3, & I don’t start evening clients till 5 or 6pm, so this is why 2-4pm works for me. I could also choose to workout from 5-6am, however . . . . that’s a "no thanks" for me, lol. 
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2.Your Goals 
Consider your goals when deciding on your Workout Schedule. General Weight Loss, Booty Building, Muscle Building, Endurance Training, Marathon Training, etc. This helps you decide how many days a week you will train & what those days will consist of. You wouldn’t do Upper Body 3 times a week if your goal is to build your Booty & vice versa. We’ll get to examples of Workout Schedules for various goals at the bottom of this blog post.
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3.Your Time Again
Back to your specific time, how much you have & how likely it is to be uninterrupted. You know your life/social life/time better than anyone else. Be honest about how likely the time/time frames that you choose for your workouts will be successful. Do not pick a time/day that you know is usually frequently interrupted. I, for example, don’t do booty workouts (my favorite) on Friday’s b/c it is the day that I have the most random schedule in terms of clients & also a day in which I typically have social events. I am mildly obsessed with training my booty/legs & so I do not schedule it for this day as I would be disappointed if I wasn’t able to get it in. I choose something quick & intense like Total Body or HIIT b/c I know I have the least amount of time & need the most bang for my buck. You may have to choose a quick workout 80% of the time if you are very busy & that’s ok, you’re still getting it in! 
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4.Frequency 
You also know how many days a week you are likely to workout or can actually workout. Don’t design a Workout Schedule that has you working out 5 days if you know this is not realistic. 
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5.Make it Fun!
Choose workouts or classes that you enjoy! I am not a big fan of Cardio, so when I do it I choose something I actually enjoy like HIIT, jumping rope, or riding my bike. 
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Sample Workout Schedules:

Beginner General    Weight Loss

Booty Leg Focused Overall Strength Training
Monday Total Body Weight Training Heavy & Lower Reps Booty/Leg Workout Heavy & Lower Reps Booty/Leg Workout
Tuesday Rest & Recovery Rest & Recovery Shoulders Workout & HIIT Cardio
Wednesday Total Body Weight Training Upper Body Weight Training Chest, Triceps, & Core Workout
Thursday HIIT or any Intense Cardio Light & High Reps Booty/Leg Workout Lighter Weight Booty/Leg Workout
Friday Rest & Recovery Body-Weight Workout & Cardio Rest & Recovery
Saturday HIIT or any Cardio Plyos & Glute Isolation Booty Workout Back, Biceps, & Core Workout & HIIT Cardio
Sunday Rest & Recovery Rest & Recovery Rest & Recovery




Carmen Morgan
Carmen Morgan

Author


6 Responses

Shannon Crudup
Shannon Crudup

February 15, 2017

When is cardio most effective, before or after weight training for weight loss ?

Shannon Crudup
Shannon Crudup

February 15, 2017

When is cardio most effective, before or after weight training for weight loss ?

Alex Alcaraz
Alex Alcaraz

February 09, 2017

I love the workouts you post on instagram. Makes working out easier when I refer to them. Better than waiting time trying to figure out what to do next. Please continue to post on IG.

Cody
Cody

February 08, 2017

Thank you for the awesome post Carmen! That overall strength training schedule looks amazing! Can’t wait to get started and I am so excited for your app to be released.

Michele
Michele

February 08, 2017

Thank you for this info, very helpful

Yesenia
Yesenia

February 08, 2017

This is great Carmen thank you. I been doing ur workouts for more than 1 year now and now that u have provided me with a schedule sometime last year I have seen the changes in my body. The above schedule is awesome. But how will I know to select heavy or light weights?

Thank you,
Yesenia.

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