Designing a Resistance Training Program

1. YOUR FITNESS GOAL
   The first step to designing a resistance training program is establishing your fitness goal. The type and number of exercises, as well as the number of sets and repetitions will differ based on your fitness goal.

Weight Training Programs

Program Goal	Sets	Repetitions	Resistance	Rest between Sets
Endurance	3	15 to 25	50-65% of 1 Rep. Max	30 to 60 seconds
Health/Fitness	1 to 3	10 to 15	60-80% of 1 Rep. Max	30 to 60 seconds
Strength	3 to 6	5 to 6	80-88% of 1 Rep. Max	3 to 5 minutes
Size	3 to 6	8 to 12	80-85% of 1 Rep. Max	30 to 60 seconds
Power	3 to 6	2 to 4	80-90% of 1 Rep.	Max 3 to 4 minutes
Table content taken from Essentials of Strength Training and Conditioning, edited by Thomas Baechle for the National Strength and Conditioning Association.

Endurance and Health/Fitness programs are appropriate for inexperienced or currently inactive individuals. Strength and Power programs are appropriate for individuals training for sports. The Size Program is appropriate for individuals who wish to participate in bodybuilding.

2. YOUR FITNESS PLAN
   The next step in designing your program is determining how many exercises you will include for each of the muscle groups. Below are 2 sample programs that will work well for nearly everyone. They can be adjusted based on your fitness goal. Each rotation should last 4-6 weeks.

• Rotation 1
  - Rest 60-90 seconds between sets
  - Try to maximize your last set (i.e. select a weight that let's you complete your last few repetitions, although it's difficult)
  - Include abdominal and low back exercises 3 days per week

Day 1	# of exercises	Day 2	# of exercises	Day 3	# of exercises
Chest	2	Shoulders	2-3	Chest	2
Back	2	Quadriceps	1	Back	2
Biceps	1	Hamstrings	1	Biceps	1
Triceps	1	Whole leg	1	Triceps	1
		Calves	1

• Rotation 2
  - Rest 60 - 90 seconds between sets
  - Try to maximize your last set (i.e. select a weight that let’s you complete your last few repetitions, although it’s difficult)
  - Include abdominal and low back exercises 3 days per week

Day 1	# of exercises	Day 2	# of exercises	Day 3	# of exercises
Chest	2-3	Biceps	2	Shoulders	2
Back	2-3	Triceps	2	Quadriceps	1
				Hamstrings	1
				Calves	1
				Whole leg	1

3. EXERCISE SUGGESTIONS
   The last step is choosing the specific exercises you want to do for each muscle group in your program. There are numerous ones, but some basic suggestions are below.

Upper Back	Lower Back	Chest	Biceps	Triceps	Shoulders
Prone/seated rows Push-ups Pull-ups	Superman Trunk extension The plank	Bench press (flat, incline, decline) Flys Push-ups	Curls Hammer curls Preacher curls	Dips Overhead extension	Shrugs Lateral raise Front raise Push-ups Overhead press

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Abdominals	Hamstrings	Quadriceps	Whole leg	Gluteals
Crunches Trunk twists The bicycle The plank Reverse crunches	Leg curl	Leg extension Squats	Leg press Squats	Squats Lunges Prone hip extension

Your resistance training program should be designed with your fitness goals in mind! However, every routine should share these elements:

• Warm-up (aerobic) - five minutes low intensity to break a sweat. (Examples: running, cycling, walking, etc).
• Pre-exercise stretching - hold at a gentle stretch for 15-20 sec., stretch muscles that you'll be using during your workout. (Example: hamstrings, calves, quads and chest).
• Post -exercise stretching & strengthening - 1 to 2 minutes/muscle groups for stretching, and add abdominal and low back strengthening if they have not been included in your weight training routine.
• Order of Exercises: Start with large or multiple muscle groups (chest press, lat pull down, leg press and squats), followed by small muscle group (biceps, triceps, deltoids and calves).
•  Amount of weight: The correct weight should produce fatigue by the last repetition in each set, or determine resistance by using a percentage (typically 60-80%) of your one repetition maximum. (Example: If you can lift a maximum of 50 lbs. one time during leg extension, 70% of that would be 35 lbs.)
• Rest: 48 to 72 hours between workout sessions for each muscle group.

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