Learn how to create a personalized workout plan for your goals
Master the art of creating a workout plan. Learn step-by-step how to design a workout program based on your goals, schedule, and experience level. Get expert tips on exercise selection, volume, and progression.
Create Your Workout Plan with SpotWell →Identify your primary goal: muscle gain, strength, fat loss, or general fitness. Your goal determines rep ranges, volume, and exercise selection.
Determine how many days per week you can train. This determines your split: 3 days (full body), 4 days (upper/lower), or 6 days (PPL).
Select a workout split that matches your schedule: Full Body (3 days), Upper/Lower (4 days), or Push/Pull/Legs (6 days). Beginners should start with full body.
Choose 1-2 compound movements per muscle group (squats, deadlifts, bench press) and 1-2 isolation exercises (curls, extensions). Focus on compound movements first.
Determine rep ranges based on goals: Strength (1-5 reps), Muscle Gain (6-12 reps), Endurance (15+ reps). Use appropriate weight for your rep range.
Set total sets per muscle group: 10-20 sets per week for muscle gain, 5-10 sets for strength. Distribute across your training days.
Plan rest days between training the same muscle groups. Allow 48-72 hours between training the same muscles for recovery.
Decide how to progress: add weight, add reps, or add sets. Track your workouts with SpotWell to ensure progressive overload.
Sets: 3-4 per exercise
Reps: 8-12
Rest: 2-3 minutes
Squats, Bench Press, Rows, Overhead Press, Deadlifts - train 3x per week
Sets: 3-4 per exercise
Reps: 6-12
Rest: 2-3 minutes
Upper: Bench, Rows, Press, Pull-ups. Lower: Squats, Deadlifts, Leg Press - train 4x per week
Use SpotWell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.