Organize and Plan Your Workouts Like a Pro!

Planning your workouts for the week doesn't have to be complicated. This guide will help you create a routine that fits your goals and keeps you on track.

How Many Workouts Per Week?

The first step is deciding how often you'll hit the gym. Here's a breakdown to help you choose:

• 2-3 Workouts per Week: Great for beginners or those with busy schedules. Focus on full-body workouts to hit all major muscle groups with ample recovery time.

Sample Split for 2-3 Workouts: High-Intensity Full-Body Workout

• 4 Workouts per Week: Allows for more targeted training. You can try push-pull splits (push = chest, shoulders, triceps; pull = back, biceps) or upper/lower body splits.

Sample Splits for 4 Workouts:

• Push-Pull Split:

  • Monday: Push

  • Tuesday: Pull

  • Wednesday: Rest

  • Thursday: Push

  • Friday: Pull

  • Saturday & Sunday: Rest

• Upper/Lower Split:

  • Monday: Lower Body

  • Tuesday: Upper Body

  • Wednesday: Rest

  • Thursday: Lower Body

  • Friday: Upper Body

  • Saturday & Sunday: Rest

5+ Workouts per Week: Ideal for experienced gym-goers. You can further target specific muscle groups and incorporate higher intensity/lower intensity days.

Remember:

• Listen to your body and adjust the intensity based on how you feel.

• Schedule rest days for recovery – aim for at least 1-2 days per week.

• Active rest days (hiking, yoga) are a great way to stay active while allowing your muscles to recover.

Create Your Personalized Workout Routine

Now that you have a better understanding of workout splits, try creating your own routine! Here's a template to get you started:

• Frequency: How many times per week will you workout?

• Split: Will you do full-body workouts, push-pull splits, upper/lower splits, or something else?

• Sample Workouts: List the exercises you plan to do for each workout session.

Need more guidance? Don't hesitate to reach out to a certified personal trainer for a personalized plan.

Did you find this article helpful? Follow @coachmalek on Instagram for more daily fitness content and tips!

Fueling Your Fitness Journey: Pre and Post-Workout Meals

Intro

This blog post is a breakdown of a podcast episode featuring Coach Ashley and Coach Malik discussing food choices for bulking and shredding seasons.

Bulking

• Goal: Gain muscle mass

• Calories: 7,000 per day

• Macronutrients:

  • Protein: High intake (around 3 protein shakes with 50g protein each)

  • Carbs: High intake (pasta dishes, rice bowls)

  • Fat: Moderate intake

Pre-Workout (1 hour before)

• Burrito

• Oatmeal with eggs

Snack (15 minutes before)

• Apple

• Smoothie

Post-Workout

• Protein shake

• Large meal (Chipotle bowl with double meat, large pasta dish with protein)

• Another dinner (rice and protein, quinoa with protein)

Shredding

• Goal: Lose fat

• Calories: 2,200 per day

• Macronutrients:

  • Protein: High intake (1 protein shake, lean protein sources)

  • Carbs: Moderate intake (mostly complex carbs, 2 days with higher carbs)

  • Fat: Very low intake

Pre-Workout (No food)

• Coffee

• Light pre-workout drink

• Apple

• Smoothie (lighter option)

Post-Workout

• Biggest meal of the day

• Protein shake

• Lean protein source (Chipotle bowl with just meat)

• Smaller meal at night (protein and light carbs)

Transitioning Between Bulking and Shredding

• Gradually reduce calories instead of cold turkey

Tips

• Track your macros for a few days to understand your baseline intake.

• Adjust portion sizes based on your individual needs and goals.

• Consult a coach or nutritionist for personalized plans.

Outro

The next episode will discuss the importance of having a "third place" (a place you go to unwind and de-stress).