how to Build a killer gym program

So you walk into the gym and dont know what to do? or maybe you are a ‘regular’ thats always copied workouts over the net and now wants to take control of your programing?


Here is a quick guide to tailoring a program that meets your specific goals- whether you want to:

– Gain muscle       [reps of 8-12]      [rest of 1-3 minutes]

– Gain strength     [reps of 1-8]        [rest of 2-7 minutes]

– Gain fitness        [reps of 12+]       [rest of 0-2 minutes]

From our experience clients work out 3-4 times a week. So to keep it manageable we suggest a ‘3 day split’ program with an extra day to work on your fitness. This gives a balance of resistance and fitness training, and many clients already play a sport once or twice a week.

The skeleton of a well rounded workout should look like this:

Day 1- Legs & Shoulders – legs days are not to be missed. It stimulates the most metabolic changes and  increases the most testosterone release of any body part. They should be done early on in the week when you’re most fresh so you have the most energy.

Day 2- Chest, Tri’s & Core – upper body time- This should be done in between your legs and back. This  gives your lower body time to grow and repair. Also its important to not neglect your core because weak cores are one of the main reasons for lower back pain!

Day 3- Back & Bi’s– This is the last workout of the week and is always fun. A combination of upper and lower back stimulation is essential to prevent shoulder and back injuries, as well as improve rounded/hunched shoulders and postural problems.

Now of course there is a lot more to programing, and there are exceptions to every rule but stick with this as a rough guide and you won’t go wrong!

Stay tuned for our 3 days biodynamic workout example to be posted next week…..


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