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