Training plans

Efficient training always follows a well-structured plan. If you’re a beginner, check out this overview for the best way to get started.


What is your training goal?

Before you can choose the right training plan, you need to clearly define your fitness goals. Typically, these can be categorized into the following areas:

  • Muscle building
  • Fitness/Endurance
  • Weight loss
  • Weight gain

Training goals aren’t always exclusive. Depending on your body type, it’s possible that weight loss and fitness can be achieved with the same training plans. Similarly, muscle building and weight gain can go hand in hand.

As a general rule, you shouldn’t blindly follow online training plans. They should serve as guidelines that you can adapt to suit your body, which will become easier as you gain a better understanding of how your body responds to specific training stimuli.

Where do you want to train?

Besides the training goal, your choice of training location will also influence how you train. Many training plans assume that you’ll be going to a gym and are filled with exercises that are typically performed there.

However, it’s important to differentiate between:

  • Training at a gym
  • Training in a home gym
  • Training at home

Training in a home gym implies that you have a good range of equipment available at home. Depending on the extent of your equipment, you may need to further limit your exercise selection if you have limited resources (such as only having dumbbells or resistance bands).

Muscle Building Training Plans

Muscle building training plans primarily focus on the number of days assigned to train specific muscle groups. Beginners are often advised to follow a full-body plan that targets all major muscle groups in one workout session. To find out why such a plan is especially recommended for beginners, click here.

Of course, there are other options: You can choose to train selected or even single muscle groups on a given day. This is referred to as “splits.” The muscle training is divided (split) over several days. A 2-day split means that you train all muscle groups in two workout sessions. With a 4-day split, it takes you four days to train all muscle groups.

There are also numerous other training plans that advanced individuals often customize over time. A popular option is the Push-Pull-Legs split. This is a 3-day split variation that has gained significant popularity in recent years.

Training Plans for Beginners

Training Plans for Beginners and Intermediate

Training Plans for Advanced