Are You Training with a Plan or Just Guessing?
One of the biggest reasons people struggle to see results in the gym is lack of structure. They show up, do a few exercises, maybe throw in some cardio—but there’s no real strategy.
Your workouts need a system if you want to build strength, burn fat, and move better.
Here’s how to easily structure your training for real progress:
The Simple 5-Part Workout Structure
1️⃣ Warm-Up (5-10 Minutes)
👉 Don’t skip this! A proper warm-up preps your body for movement, improves mobility, and helps prevent injuries.
✅ Do dynamic stretches, mobility drills, and activation work (glute bridges, band pull-aparts, etc.).
2️⃣ Power & Explosive Movements (If Applicable)
👉 If you want to be more athletic, this is where jumps, medicine ball slams, or Olympic lifts go.
✅ Do 3-5 sets of explosive movements before getting into your strength work.
3️⃣ Strength Training (The Core of Your Workout – 30-40 Minutes)
👉 Prioritize compound movements—these work multiple muscles at once for the best results.
✅ Structure your workout around these key patterns:
- Squat (Goblet Squat, Back Squat, Front Squat)
- Hinge (Deadlifts, Hip Thrusts, Romanian Deadlifts)
- Push (Bench Press, Overhead Press, Push-Ups)
- Pull (Rows, Pull-Ups, Lat Pulldowns)
- Core Work (Planks, Hanging Leg Raises, Ab Rollouts)
💡 Stick to 3-4 sets of 5-12 reps, depending on your goal.
4️⃣ Accessory Work (10-15 Minutes)
👉 Focus on weak points, mobility, and muscle balance.
✅ Examples: Single-leg work (lunges), shoulder stability, grip strength, or additional core exercises.
5️⃣ Conditioning / Finisher (5-10 Minutes)
👉 If you want to improve cardio, endurance, or fat loss, add a short, high-intensity finisher.
✅ Ideas: Sled pushes, kettlebell swings, or sprints.
How Often Should You Train?
✔️ 3-4 days per week is ideal for most people.
✔️ Focus on progression—aim to lift heavier, add reps, or improve technique over time.
✔️ Rest and recovery matter. Train hard, but recover smart.
🔥 Want a Done-for-You Training Program? Join Small Group Personal Training!
If you’re tired of guessing what to do in the gym, our Small Group Personal Training program gives you:
✅ A structured plan designed for strength, fat loss, and athletic performance
✅ Expert coaching and form correction to keep you safe and efficient
✅ A supportive team environment to push you to your best
✅ Results without the guesswork—just show up and train!
📢 I’m only adding 4 new people—grab yours before they’re gone!
Schedule a meeting with me now!
Let’s make it happen.
Charles
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