Creating Your Own Workout


You made it! You made it to the gym. That’s step number one.

But now you need to do something (and you want to look like you know what you’re doing), but also do something that is good for your body too. Follow these steps to create custom workouts on your own.

To start, think of a workout as having 4 main parts:

  1. A warm up (5-10 minutes)
  2. 1-2 strength exercises
  3. Accessory lifts (perform in a circuit style)
  4. Finisher


WARM UP (5-10 minutes)

  • Foam Roll or Stretch
  • Move with a dynamic warm up
  • Activate the muscle groups you will be using


  • Focus on main compound movements (using multiple muscles)
    • Ex. (Pull Ups, Dead-lifts, KB Swings, Squats, Push Press, DB Chest Press, etc.)
  • Work up to heavier weight with these exercises (3-8 rep range)


ACCESSORY LIFTS (3-8 exercises)

Focus on individual muscles more or areas you know may be weaknesses

  • Rep range will be higher (lighter weight) usually but work all rep ranges
  • Perform in a circuit format (3-4 exercises moving from one to the next with little to no rest)

FINISHER (1-3 exercises)

  • This section could include a strength finisher such as a drop set or metabolic conditioning exercise(improving cardiovascular energy system with variety of constant movement) such as step ups or box jumps or even just stretching or cooling down.
  • Try using EMOM’s (every minute on the minute) when setting up a metabolic conditioning exercise
    • Ex: 15 reps of a kettle bell swing on the start of every minute for 6 rounds (6


Written by Chad Van Berkum, Personal Trainer at Pro Club


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