How to Plan an On & Off Workout Schedule

A lot of workouts are characterized by on and off days. This is generally called a split schedule that has you focusing on different body parts each workout with proper rest in between for full recovery. There are several approaches to take with this workout style. The most important thing to remember is to be organized.

Difficulty:

 

Moderately Easy

Instructions

Things You'll Need

• Journal

1. The Master Plan

   • 1
     Keep a journal. This can be something as simple as a notebook or notepad that fits in your back pocket. Write down your workouts, which muscles you are working, what weights you are using, the repetitions, the sets and the length of your workout.
   • 2
     Figure out your goals. Be specific about what you want to do. Ask yourself "Do I want to lose weight? Do I want to put on mass? Do I want to get ripped? Do I want to be able to touch my toes?" Then write these goals down in your journal.
   • 3
     Figure out how much time you have to work out. Figure out what days and times you are going to be able to work out. Write them down in your journal. For example, if you are trying to lose weight and want to go to the gym six days a week, with one day off, write it down.
   • 4
     Decide what muscle groups you are going to work on. Now that you have your goals and you know what times and days you will work out, write down your workouts. For example if you are doing an upper body split routine consisting of opposing muscle groups like chest and back and triceps and biceps, you may write out your workout like this: chest and back on Monday, triceps and biceps on Tuesday, off Wednesday, chest and back on Thursday, triceps and biceps on Friday, off Saturday, cardio on Sunday. This is a five day on, two day off routine.
   • 5
     Set weekly goals. At the end of each week, write down the next week's goals. Include the specific days and times of your workouts and what workouts you will do. Treat these workout appointments just like any other appointment you would go to such as the dentist or doctor.

     
     

     Tips & Warnings

     • Be consistent with your goals and planning. Set aside a few minutes every night to evaluate where you are and to make sure that you are on point with your program design. Incorporate any classes or cardio sessions with the times and lengths of your workouts.

     
     

Posted in: Fitness