. .

Workout Creation Guideline

The best way towards an interesting, motivating and successful training is the right planning, following logical aspects, which are explained in more detail in the following.


Any kind of targeted physical activity follows a specific purpose. Therefore, the first question to ask is: What do I want to achieve? Even small goals should be clarified, you can di it either in thought, but the best way id to write it down. That provides additional motivation, which is important, because without motivation, for most people it is even difficult to get up in the morning, not to mention accomplishing peak performances. Objectives can be divided into three categories:
  • Short-term goals
  • Mid-term goals
  • Long-term goals.

Training Goals

Training goals in most cases are long-term-motivated. They can be divided into two categories that will influence each other very much, one, however, will always in the foreground.


PowerPower is the ability to instantly apply a maximum of muscular contraction.
SpeedSpeed is the ability to move as quick as possible over a certain period of time.
AgilityAgility is the ability to perform fast powerful movements in different directions.
BalanceBalance is the ability to control the body´s position during static positions or dynamic movements.


Body CompositionBody composition is the relation of lean body mass to fat. Fat-free body mass is muscles, bones, inner organs and water. The amount of body fat can be measured and expressed as a percentage of the total body weight./col]
Muscular StrengthMuscular strength is the ability to keep up muscular contractions against resistance over a certain period of time.
FlexibilityFlexibility is the ability to use muscles and move joints in an extended range of motion.
Muscular EnduranceMuscular endurance is the ability of a muscle or a group of muscles to apply work against a fixed force or to sustain repeated contractions of a longer period of time.
Cardiovascular EnduranceCardiovascular endurance is the ability of the heart to deliver blood with oxygen and nutrients to working muscles, to remove waste products and the muscles ability to metabolize the substances provided while working for extended time spans.

Fitness Components



Depending on the training goal a realistic decision must be taken, how often one can train per week and how long a training session can be. The limiting factors usually are the job, family, friends and other leisure activities.

Weekly Training Frequency2-3 times2-4 times3-6 times
Training Time per Day45-60 minutes60-75 minutes60-90 minutes
Training Type
  • Full body workout
  • 2-day-split
  • 2-day split
  • 3-day split
  • 3-day split
  • 4-day split

The training time itself should be kept as short as necessary and as effective as possible. An intensive weight training rarely lasts longer than an hour, excluding the time for warming up, cooling down and stretching. Longer workouts produce no better results, because the body is not able to keep up a good training performance. At worst, it may lead to over-training and eventually cause a weakening of the body.


The training content must be based on the current performance level, the individual goals and needs and other basic requirements. Here it is recommended to consult a trainer at the gym or to hire a personal trainer in order to define goals and to create the training plan. Each training should include more or less amounts of strength and endurance training. In most cases it makes sense to shift the attention towards strength training, because healthy, strong and active muscles build the foundation for all further activities. Even fat loss training works only as a long-term strength training, because body fat is burned only inside the muscles. Since muscles adapt to particular routines, periodic training content updates are required. For further information read the article on periodization in Training Principles.

Workout Creation

Based on the before mentioned requirements it is possible to create a training routine. The following tables represent a fundamental planning method. Basically, the same strength training sessions should not be performed on two consecutive days. Here resting period of at least 48 hours is recommended. A frequent training usually requires a the setup of a split-training (you train different muscle groups on different days), or the transition between strength and endurance training days. The following tables contain the particular training days, marked with "x". If "x" appears in combination with a number, it is a certain day of a split-training.

Full Body Workout

During a full body workout you train every muscle group, or at least every major muscle group.
2 Times per weekMoTuWeThFrSaSu
Trainingx x
3 Times per weekMoTuWeThFrSaSu
Trainingx x x
zweiten TagMoTuWeThFrSaSu
Week 1x x x x
Week 2 x x x
jeden dritten TagMoTuWeThFrSaSu
Week 1x x x
Week 2 x x

2-Day Split

A 2-day split includes the training of all muscle groups spread evenly over two different training days.
2 Times per weekMoTuWeThFrSaSu
Trainingx1 x2
3 Times per weekMoTuWeThFrSaSu
Week 1x1 x2 x1
Week 2x2 x1 x2
4 Times per WeekMoTuWeThFrSaSu

3-Day Split

A 3-day split includes the training of all muscle groups spread evenly over three different training days.
3 Times per WeekMoTuWeThFrSaSu
Trainingx1 x2 x3
4 Times per WeekMoTuWeThFrSaSu
Week 1x1x2 x3 x1
Week 2x2x3 x1 x2
6 Times per WeekMoTuWeThFrSaSu
For most recreational athletes training routines that exceed a 3-day split are impractical, add no value to the training and therefore should only be performed by professionals or under close guidance.