Workout Plans and Routines

Introduction

Workout plans are the backbone of any fitness goal. They provide a blueprint for changing our body composition. Attaining the proper workout plan that fits with your body type could mean the difference between creating a habit or failure within one month (see New Year's Resolutions). Creating a habit can be formed in 66 days. Actually achieving a habit with regards to your fitness regeme requires the proper tools such as a self contract, goals sheet and of course, instruction.

The Tools for Success

To begin you will need to understand some basic concepts of strength training. Once you have mastered some basic information (such as sets, reps and intensity) we can move on to the tools such as a 1 rep max, body fat calculator and basal metabolic rate (BMR). These tools help us know what weight we should start with during our workout, how many calories to ingest during the day and what the normal range of body fat is for my demographic.

Workout Routines List

Below we have an exhaustive list of workout routines which can help you reach your fitness goals.

Muscle Growth Purpose:... Type of Program: Hypertrophy Level: Advanced Days:5
Weight Gain Hockey Program Purpose:This is for Mass so hitting each individual ste of muscles is key in overall eve... Type of Program: Sport Specific Level: Advanced Days:5
Muscle Mass Myfit Recommended Purpose:Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4), Fr... Type of Program: Hypertrophy Level: Advanced Days:5
Weight Loss Purpose:This is a no rest based program. It is split into upper body and lower body, so... Type of Program: Muscular Definition Level: Advanced Days:4
Advanced Fat Loss Weight Training Routine Myfit Recommended Purpose:Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4/REST), F... Type of Program: Muscular Definition Level: Advanced Days:4
Post-Season Hockey Program Myfit Recommended Purpose:In the post-season you should be dedicated to gaining size and strength. Eating... Type of Program: Sport Specific Level: Advanced Days:6
Pre-Season Soccer (Football) Program Myfit Recommended Purpose:Please follow one of our meal plans in our nutrition section. This soccer progr... Type of Program: Sport Specific Level: Advanced Days:3
Off Season Wrestling Program Purpose:... Type of Program: Sport Specific Level: Advanced Days:7
Preseason Basketball Program Purpose:Day 1: Back, Biceps Day 2: Chest, Triceps Day 3: Legs Day 4: Back, Biceps Da... Type of Program: Sport Specific Level: Advanced Days:6
Look Sexy For Summer! Purpose:Train hard on Monday, Tuesday. Rest on Wednesday then train hard on Thursday and... Type of Program: Strength Level: Advanced Days:7
Arm (Biceps Brachii, Triceps, Forearms) Building Myfit Recommended Purpose:This arm body building exercise/workout program is designed to increase biceps b... Type of Program: Hypertrophy Level: Advanced Days:2
In-Season Squash Program Purpose:This is a full body workout, which should be completed every session three days ... Type of Program: Sport Specific Level: Advanced Days:1
Wedding Weight Loss \| Wedding Myfit Recommended Purpose:Losing fat before your wedding seems to be a common goal among brides. To do th... Type of Program: Muscular Definition Level: Advanced Days:7
Plyometric Exercising Myfit Recommended Purpose:Plyometric Exercise is very taxing group of exercises to complete. Unless you ar... Type of Program: Plyometrics Level: Advanced Days:2
Short Track Speed Skating Purpose:... Type of Program: Sport Specific Level: Advanced Days:7
Hip Flexors Myfit Recommended Purpose:This program is to develop the hip flexors which are primarily used in running, ... Type of Program: Muscle Specific Level: Advanced Days:3
Shoulders \| Deltoids Myfit Recommended Purpose:This advanced deltoid/shoulder training program is designed for 2 days per week ... Type of Program: Muscle Specific Level: Advanced Days:2
At Home Training \| Home Myfit Recommended Purpose:Home workouts are usually different than other gym workouts because you don't no... Type of Program: Muscular Definition Level: Advanced Days:3
Gluteus Maximus / Butt Myfit Recommended Purpose:Training your glutes should be performed once or twice a week depending on your ... Type of Program: Muscle Specific Level: Advanced Days:2
Off Season Wrestling Purpose:This is an off-season wrestling program. ... Type of Program: Muscular Definition Level: Advanced Days:4
Hockey Purpose:Have protein shake 45 minutes before workout. Eat Carbs and protein shake again... Type of Program: Strength Level: Advanced Days:5
Bruce Lee Workout Myfit Recommended Purpose:Bruce Lee was an amazing martial artist. He was flexible, quick and had an AMAZ... Type of Program: Muscular Definition Level: Advanced Days:5
Brad Pitt Workout Myfit Recommended Purpose:In order to look like brad pitt you're going to need to 5
Offseason Basketball Program Purpose:... Type of Program: Sport Specific Level: Advanced Days:7
Herschel Walker \| Football Myfit Recommended Purpose:Herschel Walker is a powerful running back that trained hard and played even har... Type of Program: Sport Specific Level: Advanced Days:6
Gymnastics Purpose:This is an advanced gymnastics weight training routine.... Type of Program: Sport Specific Level: Advanced Days:6
Hiking \| Trail Hiker Myfit Recommended Purpose:Hiking can be a great hobby, but when you need to take it to the next step and s... Type of Program: Sport Specific Level: Advanced Days:6
Offseason Hockey Program Purpose:... Type of Program: Sport Specific Level: Advanced Days:5
Cardio Purpose:... Type of Program: Sport Specific Level: Advanced Days:4
Huge Back Myfit Recommended Purpose:To build a huge back you need to focus on your volume of reps and also your nutr... Type of Program: Muscle Specific Level: Advanced Days:1
Big Arms Myfit Recommended Purpose:These are sample arm workouts that you can do to get big arms. Remember that yo... Type of Program: Muscle Specific Level: Advanced Days:3
Best Bicep Myfit Recommended Purpose:This bicep workout is designed to increase the size of your biceps and to be inc... Type of Program: Muscle Specific Level: Advanced Days:1
Arnold Schwarzenegger Bicep Myfit Recommended Purpose:Arnold Schwarzenegg... Type of Program: Hypertrophy Level: Advanced Days:1
Mark Wahlberg Myfit Recommended Purpose:Mark Wahlberg is a tough guy and celebrity icon. He got that way as a singer wi... Type of Program: Hypertrophy Level: Advanced Days:7
Off Season Cycling Strength Training Routine Purpose:Foam roll at the beginning of every workout and after as well. ... Type of Program: Sport Specific Level: Advanced Days:3
Total Body Strength Conditioning Purpose:Be sure to have something small to eat approx. 30-60 min prior to training... Type of Program: Muscular Definition Level: Advanced Days:**2
Core Strength Myfit Recommended Purpose:This program is strictly to increase your abdominal and core strength. Just lik... Type of Program: Muscle Specific Level: Advanced Days:3
Get Fit Purpose:Thermogenics, N.O., and Protein supplements used.... Type of Program: Muscular Definition Level: Advanced Days:6
Preseason Rugby Purpose:protein protein protein, limit sugar and eating past 7pm... Type of Program: Sport Specific Level: Advanced Days:5
2 Days a Week Workout for Strength Purpose:This is a strength training program. It should be completed on Monday and Friday... Type of Program: Strength Level: Advanced Days:2
Beginner Strength Training Program Myfit Recommended Purpose:3 days per week: Monday(DAY 1), Wednesday(DAY 1), Friday(DAY 1) ... Type of Program: Muscular Definition Level: Beginner Days:3
trim and tone Purpose:... Type of Program: Muscular Definition Level: Beginner Days:5
Beginner Freeweight Program Myfit Recommended Purpose:Complete this routine 3 days per week with a 24 hour break inbetween workouts. ... Type of Program: Muscular Definition Level: Beginner Days:1
Increase Physical Fitness Purpose:... Type of Program: Muscular Definition Level: Beginner Days:3
Fitness Purpose:... Type of Program: Muscular Definition Level: Beginner Days:3
Weight Loss and Tone Purpose:Cardio 3 days - Monday, Wed, Friday Strength 3 days - Tues, Thur, Sat... Type of Program: Muscular Definition Level: Beginner Days:6
Preseason Football Purpose:... Type of Program: Hypertrophy Level: Beginner Days:5
Strength gain and flexibility Purpose:... Type of Program: Strength Level: Beginner Days:1
Wrestling Purpose:... Type of Program: Sport Specific Level: Beginner Days:4
General Fitness Purpose:This program is for a beginner into weight training and can be completed Monday,... Type of Program: Muscular Definition Level: Beginner Days:4
Beginner Golf Workout Purpose:This is a whole body sports specific program for golf, it will cover 3 aspects o... Type of Program: Sport Specific Level: Beginner Days:3
3 Day Split Routine for Strength Purpose:... Type of Program: Strength Level: Beginner Days:3
Increase Army Physical Fitness Test (APFT) score Purpose:My goal is to increase my overall score when taking the APFT, which includes the... Type of Program: Endurance Level: Beginner Days:5
Postpartum fitness Purpose:You should only start this postpartum program if you have completed your 6 wee... Type of Program: Muscular Definition Level: Beginner Days:3
In-Season Soccer Purpose:This in-season soccer program is a very light workout designed to keep you in-sh... Type of Program: Sport Specific Level: Beginner Days:3
Chest Myfit Recommended Purpose:This is a chest workout specifically for a beginner. A beginner should focus on... Type of Program: Muscle Specific Level: Beginner Days:3
Back, Rhomboids, Latissimus Dorsi Myfit Recommended Purpose:Space out your back workouts. Ie. Try this program on Monday, Wednesday and Fri... Type of Program: Muscle Specific Level: Beginner Days:3
Inner Thigh Myfit Recommended Purpose:This Inner Thigh Workout program will focus on inner thigh and overall thigh dev... Type of Program: Muscle Specific Level: Beginner Days:3
Lower Back \| Erector Spinae Myfit Recommended Purpose:Make sure to give yourself 24-48 hours inbetween each workout routine. ... Type of Program: Muscle Specific Level: Beginner Days:3
Biceps Brachii \| Brachialis Myfit Recommended Purpose:This is a basic Biceps Brachii muscle workout to begin into hypertrophy t... Type of Program: Muscle Specific Level: Beginner Days:2
Full Body Workout Myfit Recommended Purpose:This is the best full body workout for men who are just beginning working out be... Type of Program: Muscular Definition Level: Beginner Days:4
Lose Weight and Feel Great Purpose:This program is a 7 day routine. While most of it is compound exercise it will ... Type of Program: Muscular Definition Level: Beginner Days:7
Lose Weight/Gain Muscle Tone Purpose:... Type of Program: Muscular Definition Level: Beginner Days:5
increase energy Purpose:... Type of Program: Muscular Definition Level: Beginner Days:2
Weight/Fat Loss Purpose:... Type of Program: Muscular Definition Level: Beginner Days:3
Summer Workout for Dance Purpose:This is a four day split workout following the pattern of ABCDABX and focusing o... Type of Program: Muscular Definition Level: Beginner Days:7
Lose belly and get toned up Purpose:No workouts on weekends.... Type of Program: Muscular Definition Level: Beginner Days:5
Squat 55lbs Purpose:Replace water with milk during school lunches and after school snacks.... Type of Program: Strength Level: Beginner Days:7
Back Myfit Recommended Purpose:This is a beginner back workout designed for people just getting into split rout... Type of Program: Muscle Specific Level: Beginner Days:1
30 Minute Myfit Recommended Purpose:This whole body 30 minute workout is a circuit routine. It allows you to do wei... Type of Program: Muscular Definition Level: Beginner Days:1
Beginner Strength Home Gym Purpose:Following each workout amd complete 20 minutes of cardio on machine of choice us... Type of Program: Strength Level: Beginner Days:6
A circuit training program for muscular definition and fat burn. Myfit Recommended Purpose:Monday(day 1), Tuesday(day 2), Wednesday(rest), Thursday (Day1) Friday (day2), S... Type of Program: Muscular Definition Level: Intermediate Days:3
late season rugby training Purpose:whole body resistance training 3Xwk plyometric and core work incorporated. train... Type of Program: Sport Specific Level: Intermediate Days:3
Ballerina Workout Routine Purpose:... Type of Program: Sport Specific Level: Intermediate Days:5
Post-Natal Purpose:Do not start this this workout until you have gotten the OK from your doctor to ... Type of Program: Muscular Definition Level: Intermediate Days:7
Rebuilding for Baseball Purpose:... Type of Program: Muscular Definition Level: Intermediate Days:5
Pre-Season Baseball and Cricket Purpose:Week 7 & 8... Type of Program: Sport Specific Level: Intermediate Days:7
Toning Purpose:This program may be completed 4 times per week.... Type of Program: Muscular Definition Level: Intermediate Days:5
Overall Strengthing Program Purpose:Complete this program 3 days per week. ie. Monday, Wednesday and Friday. Also m... Type of Program: Muscular Definition Level: Intermediate Days:3
Ab / Abdominal, Obliques and Hip Flexors Workout Myfit Recommended Purpose:To train your ab's (Abdominals) and obliques you need to apply weight like every... Type of Program: Muscular Definition Level: Intermediate Days:7
Golf Workout / Exercise Program Myfit Recommended Purpose:This is a golf strength training program to be performed 3 times per week while ... Type of Program: Sport Specific Level: Intermediate Days:3
Inseason Rugby programme Purpose:This is a circuit training and injury rehabilitation programme. It should be com... Type of Program: Sport Specific Level: Intermediate Days:3
muscular definition Purpose:... Type of Program: Muscular Definition Level: Intermediate Days:3
Vacation Workout Purpose:This workout can be completed in the resort/hotel gym during your vacation. Use... Type of Program: Muscular Definition Level: Intermediate Days:3
Upper Body / Lower Body Circuit Program Purpose:... Type of Program: Muscular Definition Level: Intermediate Days:3
Pres Season Indoor Soccer Purpose:... Type of Program: Sport Specific Level: Intermediate Days:3
Hip Flexor Injury recovery Purpose:this routine should be done 3x per week with at least 48hrs rest between each se... Type of Program: Muscle Specific Level: Intermediate Days:1
Get Ripped Purpose:... Type of Program: Muscular Definition Level: Intermediate Days:3
Dumbbells / Freeweight Myfit Recommended Purpose:This dumbbell workout program is a whole body program intended for three days pe... Type of Program: Strength Level: Intermediate Days:1
Summer Workout Program Purpose:This is a summer workout program designed for muscular strength.... Type of Program: Strength Level: Intermediate Days:5
Spring Football Training Purpose:This program is a light football training exercise workout program for spring fo... Type of Program: Sport Specific Level: Intermediate Days:4
Preseason Rugby Purpose:This a program set for a week. Please take Wed off and train Mon, Tues, THurs an... Type of Program: Sport Specific Level: Intermediate Days:5
Obliques Myfit Recommended Purpose:This program is to specifically target the Obliques muscle. Obliques are the mu... Type of Program: Muscle Specific Level: Intermediate Days:3
Calf / Gastrocnemius Myfit Recommended Purpose:Calf training should be preluded with leg training or plyometrics. Depending on... Type of Program: Muscle Specific Level: Intermediate Days:3
Rotator Cuff Myfit Recommended Purpose:Rotator cuff training should occur upon shoulder days at the end of the workout.... Type of Program: Muscle Specific Level: Intermediate Days:3
Anterior Deltoid \| Front Shoulder Myfit Recommended Purpose:You can either train your deltoids with your shoulders during your deltoid worko... Type of Program: Muscle Specific Level: Intermediate Days:2
Hamstring \| Biceps Femoris Myfit Recommended Purpose:Hamstrings are important for running and pretty much every sport imaginable. Type of Program: Muscle Specific Level: Intermediate Days:3
Serratus Anterior Myfit Recommended Purpose:This program is to focus on the serratus anterior, however working on this muscl... Type of Program: Muscle Specific Level: Intermediate Days:3
Muscle Def/Fat Burn Purpose:... Type of Program: Muscular Definition Level: Intermediate Days:5
Boxing Training Program Purpose:... Type of Program: Sport Specific Level: Intermediate Days:5
Preseason Basketball Purpose:... Type of Program: Sport Specific Level: Intermediate Days:7
Baseball Inseason Training Program Purpose:This program will allow you to build muscle and gain the endurance needed to pla... Type of Program: Sport Specific Level: Intermediate Days:7
Increase your strength! Purpose:This program is designed to increase your overall strength. Waiting 4-5 minutes... Type of Program: Strength Level: Intermediate Days:5
Fat Loss or Weight Loss Purpose:This fat/weight loss program is geared towards people who can workout 5 times a ... Type of Program: Muscular Definition Level: Intermediate Days:5
Getting Fit Purpose:It is really a 4 day program but cardiovascular activities will be done on the o... Type of Program: Endurance Level: Intermediate Days:4
Ryan Reynolds Myfit Recommended Purpose:Ryan Reynolds works out quite hard and also plays hard. By having a naturally h... Type of Program: Muscular Definition Level: Intermediate Days:7
Pre-season Baseball Purpose:N/A... Type of Program: Sport Specific Level: Intermediate Days:7
HIIT Myfit Recommended Purpose:This HIIT workout is an excellent way for men and women to burn as much a... Type of Program: Muscular Definition Level: Intermediate Days:4
Toning Purpose:Program to be completed 2 to 3 times per week.... Type of Program: Muscular Definition Level: Intermediate Days:1
Pre-Season Traithlon Workout Purpose:Be sure to take rest days seriously and follow plan to the letter. Also, it is ... Type of Program: Sport Specific Level: Intermediate Days:7
Basic Weightlifting Purpose:This program is designed to do muscular fitness Mondays, Wednesdays, and Fridays... Type of Program: Strength Level: Intermediate Days:7
Lose Weight and Tone Purpose:This is an intensive cardio weight loss and toning workout plan.... Type of Program: Muscular Definition Level: Intermediate Days:4
Circuit Training Purpose:This is a circuit training program. It should be completed on Monday, Wednesda... Type of Program: Muscular Definition Level: Intermediate Days:2
Firefighting Fitness Myfit Recommended Purpose:... Type of Program: Muscular Definition Level: Intermediate Days:5
Get Jacked Purpose:Workout days are Monday, Tuesday, Thursday, Friday, Saturday, Sunday, with Wedne... Type of Program: Hypertrophy Level: Intermediate Days:7
Lacrosse Purpose:This is an In-season Lacrosse Workout Plan. Don't do plyometrics on days that y... Type of Program: Sport Specific Level: Intermediate Days:7
Increase My Vertical Purpose:It is important while doing a workout program to eat properly. Your body needs ... Type of Program: Sport Specific Level: Intermediate Days:7
Off-Season Football (week 1) Purpose:The First few weeks is all about getting the muscle mass and the stregnth so you... Type of Program: Sport Specific Level: Intermediate Days:4
Building Back Muscles Myfit Recommended Purpose:This workout plan is designed to build back muscles and to be done in your split... Type of Program: Strength Level: Intermediate Days:1
Britney Spears Myfit Recommended Purpose:This Britney Spears wo... Type of Program: Muscular Definition Level: Intermediate Days:5
Preseason Volleyball Program Purpose:This is a circuit training program. It should be completed on Monday, Wednesday,... Type of Program: Sport Specific Level: Intermediate Days:7
Judo Power & Quickness from Home Purpose:Each Workout should always be followed with protein intake. Days 1 & 3 are hard... Type of Program: Sport Specific Level: Intermediate Days:4

These programs have been approved by an award winning personal trainer. Workouts with the Myfit.ca symbol were created by our staff..

Workout Rules

Workout Plan Rule 1: Circuit training should include both weights and cardio

Circuit training is the best method of fat loss exercise you can do besides HIIT (high intensity interval training). Combining these methods in one workout will yield the best results. Just doing cardio in your circuit training wont help build muscle. Muscle is responsible for burning more calories at rest and helping you achieve the best body composition you can. A new term in bodybuilding is 'circuit sets'. These are sets don't include 'a rest interval' until the end of the circuit. For example, one circuit set could be bench press jumping to seated row to lunges and then rest for a specific time. That would be one circuit set.

Workout Plan Rule 2: "If you do not use it, you will lose it"

The principle of reversibility simply states that if you don’t use it, you will lose it. Unfortunately the gains you fought so hard to achieve will quickly be lost if you stop exercising. Your metabolism will return to pre-exercise levels, your gains in strength and endurance will diminish and even if you don’t deviate from your nutrition plan, you may find yourself regaining some of the lost weight. Our bodies are very plastic and love to adapt to new and exciting experiences. However, the adaptations must be maintained. As a rule of thumb, if you must cut back on the frequency of workouts, bump up the intensity. Exercise as hard as you can 1 to 2 days per week and if possible complete a short 8-minute circuit (one full set of all the exercises) on another day. Even one full round of the circuit can help you maintain your level of fitness and keep you motivated. You have worked so hard to gain it, try not to lose it.

Workout Plan Rule 3: Warming up: Going until you sweat

Warming up is integral to preventing injury. After jogging, biking or another type of aerobic exercise for five minutes you will start introducing synovial fluid which acts as a lubrication for your joints to protect cartilage. This fluid is the reason for a proper warm up. Static stretching before exercise can actually increase the chance of injury before a workout. Dynamic flexibility exercises should be completed such as hip and arm rotations. These dynamic stretches are the most important aspect of any workout.

Your warmup workout plan: Start with jumping on the bike for five minutes (go until you sweat) and then immediately proceed to the abdominal mats where you can perform fifteen arm rotations (without bringing your arms above your head), followed by trunk roations and finally one more minutes of quicker lunges.

Workout Plan Rule 4: Mix up your workout routine every two to three weeks

Switching up your workout routine is almost as important as an after workout meal (see workout principle number 5). Switching up your plan will help prevent any plateauing that could occur. This will help with motivation and also results. This doesn't mean you will have to change it drastically but instead of doing bicep curls you may want to do concentration curls instead. This simple change will force your muscle to adapt in a different way and get stronger.

Workout Plan Rule 5: Pre-workout, during and post-workout meals

This is the most crucial aspect of changing your body composition. What you do outside of the gym will determine your results. Depending on your goal you should be ingesting different meals. For muscle mass a pre-workout meal should consist of simple carbohydrates combined with some fast absorbing protein such as whey protein isolate. These simple carbohydrates will help release insulin which helps bring the whey protein to the damaged muscles. If you are training strictly for losing fat a pre,during and post workout meal could look like this: 20 grams of whey protein isolate in water. Just having protein present will help save your muscle and make your body attack fat storage tissue (adipose).