Guiding Principles of an Effective Plan
Progressive Overload
The cornerstone of growth. To continuously build muscle and strength, you must gradually increase the demand on your body by lifting heavier, doing more reps, or increasing intensity.
Consistency
Results don't happen overnight. Adhering to your workout schedule consistently over weeks and months is more important than any single perfect workout.
Balance & Recovery
A well-rounded routine hits all major muscle groups and includes adequate rest. Muscle growth occurs during recovery, not during the workout itself. Prioritize sleep and rest days.
Build Your Workout Plan
Select your primary fitness goal below to see a tailored plan. The recommendations for strength, cardio, and nutrition will update automatically based on your choice.
Strength Training Focus
Cardiovascular Exercise
Supporting Your Goal with Nutrition
Proper nutrition is essential to fuel your workouts and achieve your goals. Below is a sample macronutrient breakdown for your selected objective. This is a starting point and can be adjusted based on your individual needs.