Designing a Resistance Training Program

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.

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**
Muscle group	# of exercises
Chest	2
Back	2
Biceps	1
Triceps	1

**DAY 2**
Muscle group	# of exercises
Shoulders	2-3
Quadriceps	1
Hamstrings	1
Whole leg	1
Calves	1

**DAY 3**
Muscle group	# of exercises
Chest	2
Back	2
Biceps	1
Triceps	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**
Muscle group	# of exercises
Chest	2-3
Back	2-3

**DAY 2**
Muscle group	# of exercises
Biceps	2
Triceps	2

**DAY 3**
Muscle group	# of exercises
Shoulders	2
Quadriceps	1
Hamstrings	1
Calves	1
Whole leg	1

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

Prone/seated rows
Push-ups
Pull-ups

Lower Back

Superman
Trunk extension
The plank

Chest

Bench press (flat, incline, decline)
Flys
Push-ups

Biceps

Curls
Hammer curls
Preacher curls

Triceps

Dips
Overhead extension

Shoulders

Shrugs
Lateral raise
Front raise
Push-ups
Overhead press

Abdominals

Crunches
Trunk twists
The bicycle
The plank
Reverse crunches

Hamstrings

Leg curl

Quadriceps

Leg extension
Squats

Whole leg

Leg press
Squats

Gluteals

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: