What a plan, what a plan

What a mighty good plan. 

Alas, I shouldn’t be so arrogant. This is my first planning session. I brushed up on my anatomy a couple of nights ago and tonight spent my time making a table of muscle groups and equipment groups. I filled it with all the exercises I know and then picked exercises from the columns when making a couple of plans.

I tried to make the plans using similar groups but different muscles (so some bicep some tricep for example) and using equipment that is in the same area of the gym so I’m not running around. I’ve tried to vary it to get some heavy lifting and some matchine/lighter lifting/TRX/body weight in there. I’ve even tried to add a bit of cardio. Though, I will do separate cardio sessions. I’m glad I’ve done the table because I can keep coming back to it. I think I’ll laminate it. Or at least put it on the fridge.

So I’ve done 3 weeks worth of session. Three arms/shoulders, three chest and back (inc lower back/core), three legs. I’ll see how I get on. I may need to change/add/lose some stuff but I think I’ve got an idea of timings from my existing training.

I plan, though the order may change:

Monday– Rest

Tuesday– Arms

Wednesday– Higher intensity

Thursday-legs

Friday-Chest/back

Saturday-Run

Sunday– Rest
Arms 1

• 5 min warm up
• 3×10 close grip press, wide chest press 20kg
• 3×10 bicep curl, over head extensions
• 3×10 press ups, tricep dips
• 3×10 upright row, single arm rows
• 3×10 front and side raises
• Stretches

Arms 2

• 5 min warm up
• 4×10 TRX row and chest press
• 4×10 TRX bicep curl, tricep dips
• 4x 30 sec ropes, 10 press ups, 10 tricep dips
• 4x 10 upright row
• Stretches

Arms 3 

• 5 min warm up
• 4×3 reverse pull up
• 4×10 bicep curl on cables
• 4×10 triceps pull down on cables
• 4×10 face pull
• 4×10 cable flyes
• Stretches

 

Chest and back 1

• 5 min warm up
• 3×10 of each handle on diverging row
• 3×10 wide and narrow lat pull
• 3×15 chest flyes machine
• 3×10 back hyperextensions
• 3×30 second planks
• Stretches

Chest and back 2

• 5 min warm up
• 3×10 dumbbell chest press
• 3×10 dumbbell flyes
• 3×10 bar upright rows
• 3×10 bent over rows
• 3×10 deadlifts
• Stretches

Chest and back 3

• 5 min warm up
• 3×10 seated row
• 3×10 Lat pull down
• 3×10 chest flyes
• 3×6 pull ups
• 3×10 chest press
• 3×10 hyperextensions
• Stretches

 

Legs 1

• 5 min warm up
• 4×10 bar squats
• 4×10 walking lunges
• 4×10 lying leg curl with glute kick backs
• 4×10 leg press wide/narrow
• Stretches

Legs 2 

• 5 min warm up
• 4×10 smiths squats and half squats
• 4×10 smiths lunges
• 4×10 lying leg press
• 4×10 straight leg deadlift
• 3×30 second kettlebell swings
• Stretches

Legs 3 

• 5 min warm up
• 3×10 glute bridges
• 3×10 each leg step ups
• 3×10 leg extension/leg curl
• 3×10 TRX single leg lunges
• 3×8 TRX mountain climbers
• Stretches

 

So there you have it. Remember I’m not a professional so if you have any recommendations, please do let me know!

🧳 UNPACKED

The Planning Session: This was The Gym Era when I had to programme my own workouts without Rachel. Brushed up on anatomy, spent an evening making a table of muscle groups and equipment groups, filled it with every exercise I knew, then picked from columns when making plans.

The Method: Made plans using similar groups but different muscles (bicep + tricep together, for example). Grouped equipment in same gym area so I wasn’t running around. Varied it: heavy lifting, machines, lighter lifting, TRX, bodyweight. Added cardio bits, though I’d do separate cardio sessions too.

The Table: Created a master reference I could keep coming back to. Planned to laminate it or at least stick it on the fridge. Geek chic.

Three Weeks Programmed:

• Three arms/shoulders sessions
• Three chest and back (including lower back/core)
• Three leg sessions

Would see how it went – might need to change/add/lose stuff, but had an idea of timings from existing training with Rachel.

The Weekly Plan: Monday: Rest Tuesday: Arms Wednesday: Higher intensity Thursday: Legs Friday: Chest/back Saturday: Run Sunday: Rest

What I Learned: Planning takes time upfront but saves mental energy at the gym. Having variety prevents boredom and ensures balanced muscle development. Writing everything down (reps, sets, exercises) means you actually follow through instead of cutting sessions short when they get hard.

Worth Knowing: I’m not a professional – these plans were my first attempt at solo programming. If you’re doing this yourself, start with what you know, research what you don’t, and be prepared to adjust. The table method (listing exercises by muscle group and equipment) makes creating varied workouts much easier than starting from scratch each time.