Create a training plan like a pro – your guide!

Creating a training plan that is perfectly tailored to you and delivers results may seem like a science. But in reality, it's like solving an exciting puzzle: you just need the right pieces and a little patience to complete the puzzle. Let me show you how to create your own training plan like a pro, step by step - a plan that motivates you, makes you strong and puts your goals within reach.

What is your goal?

Imagine walking into the gym. The weights gleam in the lights, the hum of the treadmills and the clink of dumbbells blend into a melody that challenges you. But before you jump into the fray, there's one important question you should ask yourself: What do I want to achieve? Do I want to build muscle, lose fat, or maybe increase my endurance? The answer to this question is the cornerstone of your training plan.

Where are you currently?

Once you've defined your goal, it's all about determining your starting point. It's like putting a pin on a map. Where are you right now? Maybe you can already do 10 push-ups with perfect form, or you've already had some experience with strength training. Whatever your starting point, it's important to know it so you can plan realistic and achievable progress.

How often should you exercise?

Now that you know your starting point and your goal, the next question is: How often can you train? If you are a beginner, three training sessions per week are perfectly sufficient. More is not necessarily better at the beginning, because your body needs time to get used to the strain and to recover. Each session should last between 45 and 60 minutes - enough to work intensively without overtaxing yourself.

The best basic exercises for your success

But what does a training day look like? Here we come to one of the most exciting parts: choosing the exercises. The basis of your plan should be so-called basic exercises - they are the heart of any effective training. Imagine these exercises like the main characters in a film: they carry the plot. Squats, deadlifts, bench presses and pull-ups are among the most important basic exercises because they train several muscle groups at the same time and help you build strength and stability.

Example of a training day

Start with squats . They are the ultimate exercise for your legs and core. Do three sets of ten reps each. Make sure your back stays straight and your knees don't tilt inward.

After that, you would do the bench press . This exercise focuses on your chest, shoulders and triceps. Here, too, three sets of ten repetitions are ideal to lay the foundation for building muscle.

Pull-ups would be ideal for your back . If you still find pull-ups difficult, you can work with a resistance band or use the lat pull-down. Three sets with as many repetitions as you can manage are completely sufficient.

Round things off with an exercise for your stomach, such as planks . Hold the position for 30 to 60 seconds and repeat the whole thing three times.

The right number of repetitions for your goal

An important point that many beginners overlook is the right choice of repetitions and sets. If your goal is to build muscle, you should aim for 8 to 12 repetitions. If you're aiming to increase strength, 4 to 6 repetitions are optimal. And if you want to work on your endurance, 12 to 20 repetitions are ideal. But no matter what your goal is, technique always comes first. There's no point in lifting heavy weights if you round your back or perform the movement poorly.

Progress through progressive overload

Another key to success is progressive overload. This means that you gradually increase the intensity of your training. Maybe you start with 10 kilograms for your squats. The next week you could increase to 12.5 kilograms. This gradual increase ensures that your body is constantly receiving new stimuli and adapts.

regeneration and nutrition

But training alone is not enough. Regeneration is just as important as working out in the gym. Your body needs time to recover from the strain and get stronger. So plan at least one rest day per week and make sure you get enough sleep. A balanced diet also plays a key role. Your body is like a car: without the right fuel, it will be difficult to achieve your goals.

Dealing with Stagnation

Of course, you may encounter challenges along the way. Maybe after a few weeks you notice that your progress has stagnated. This is completely normal and a sign that it is time for a change. For example, you could add new exercises to your plan, adjust the number of repetitions or shorten your rest periods. This way you always stay on the move and avoid getting bored.

Sample training plan for one week

Monday: Full body workout

- Squats: 3 sets x 10 repetitions (legs, buttocks, core)

- Bench press: 3 sets x 8 repetitions (chest, shoulders, triceps)

- Pull-ups: 3 sets x as many repetitions as possible (back, biceps)

- Planks: 3 sets x 30-60 seconds (torso)

Tuesday: Active Regeneration

- 30 minutes of easy cardio (e.g. walking or cycling)

- Dynamic stretching

Wednesday: Upper Body Focus

- Shoulder press with dumbbells: 3 sets x 10 repetitions (shoulders, triceps)

- Rowing with the barbell: 3 sets x 12 repetitions (back, biceps)

- Push-ups: 3 sets x as many repetitions as possible (chest, shoulders, triceps)

- Side plank hold: 2 sets per side x 30 seconds (torso)

Thursday: rest or light cardio

-20-30 minutes of easy cycling or swimming

Friday: Lower Body Focus

- Deadlifts: 3 sets x 8 repetitions (back, legs, buttocks)

- Lunges: 3 sets x 10 repetitions per leg (legs, buttocks)

- Calf raises: 3 sets x 15 repetitions (calves)

- Lying leg raises: 3 sets x 12 repetitions (abdomen)

Saturday: Full body circuit

5 rounds:

- Burpees: 10 repetitions

- Kettlebell swings: 12 repetitions

- Cable rowing: 12 repetitions

- Mountain Climbers: 20 repetitions

Sunday: break or yoga

- Regeneration day, focus on flexibility and relaxation

Exercises and the muscles used

Squats: legs, buttocks, core
Deadlifts: back, legs, buttocks
Bench press: chest, shoulders, triceps
Pull-ups: back, biceps
Shoulder press: shoulders, triceps
Rowing: Back, Biceps
Planks: Core
Lunges: legs, buttocks
Calf raises: calves
Leg Raises: Abdominal
Burpees: Full Body
Kettlebell swings: legs, core, shoulders

Conclusion

If you follow all these steps, you will not only have a training plan at the end, but also a companion that brings you closer to your goals day by day. You will not only become physically stronger, but also mentally. Because the feeling of having achieved something with your own strength is priceless. Start now and create your own training plan like a pro!