Starting a workout routine can be intimidating, especially if you are new to fitness. With so many different types of workouts to choose from, it can be overwhelming to know where to begin. However, selecting the right workout routine for your body type and fitness level is crucial to achieving your fitness goals.
In this post, we will explore the different types of workout routines, including full-body workouts, push-pull-legs (PPL) routines, and more. We will dive into the benefits of each routine and provide sample exercises and recommended rep ranges to help you get started.
Whether you're looking to gain muscle mass, lose weight, or simply improve your overall fitness, choosing the right workout routine is the first step towards achieving your goals. So, let's dive in and discover the best workout routine for you!
Content
Different routines
When it comes to starting a workout routine, there are various types of programs available to choose from. Each type of routine has its own set of benefits and targets specific muscle groups. Some of the most common workout routines include push-pull-legs, full body, split, and upper-lower.
The push-pull-legs routine
The push pull leg routine is based on dividing your workout into three main categories: push exercises, pull exercises, and leg exercises. Push exercises are movements that involve pushing weight away from your body, such as bench press or push-ups. Pull exercises are movements that involve pulling weight towards your body, such as pull-ups or rows. Leg exercises are movements that involve the lower body, such as squats or lunges.
The push pull leg routine offers a number of benefits for both beginners and experienced lifters. It allows you to focus on specific muscle groups, while also giving your body enough rest and recovery time between workouts. This can help you avoid overtraining, which can lead to injury and burnout. Additionally, the push pull leg routine can help you build a balanced and proportional physique, as it targets all of the major muscle groups of the body.
Here are some sample exercises and recommended rep ranges for each category of the push pull leg routine:
Push Exercises:
Barbell Bench Press (3 sets of 8-12 reps)
Standing Military Press (3 sets of 8-12 reps)
Dumbbell Flyes (3 sets of 12-15 reps)
Pull Exercises:
Pull-Ups (3 sets of 8-12 reps)
Barbell Rows (3 sets of 8-12 reps)
Lat Pulldowns (3 sets of 12-15 reps)
Leg Exercises:
Barbell Squats (3 sets of 8-12 reps)
Deadlifts (3 sets of 8-12 reps)
Leg Press (3 sets of 12-15 reps)
Remember, these are just examples and you can adjust the exercises and rep ranges based on your individual goals and fitness level.
Full-body workouts
involve targeting all major muscle groups in a single workout session. This routine is perfect for beginners, as it helps build overall body strength and improves endurance. Full-body workouts are also great for people who have busy schedules, as they require only 2-3 workouts per week.
A full body workout typically involves compound exercises that work multiple muscle groups at once, such as squats, deadlifts, bench presses, and pull-ups. The benefits of a full body workout include increased strength and muscle mass, improved cardiovascular health, and greater efficiency in the gym.
Sample exercises for a full body workout include:
Squats: 3 sets of 8-12 reps
Bench press: 3 sets of 8-12 reps
Deadlifts: 3 sets of 8-12 reps
Pull-ups: 3 sets of as many reps as possible
Recommended rep ranges for a full body workout are generally in the 8-12 range, as this is an ideal range for building muscle and increasing strength. However, the specific rep range can vary depending on individual goals and fitness levels.
Split Workout
The split workout is another popular type of workout program that involves dividing your training sessions into different muscle groups or body parts. It typically involves training each muscle group or body part separately, focusing on a different area of the body each day. This allows you to target specific muscle groups more intensely and effectively, and can help you break through plateaus in your training.
The split workout typically involves working out one or two muscle groups per day, allowing you to focus on those areas more specifically. For example, you might have a chest and triceps day, a back and biceps day, a leg day, and a shoulder and abs day. This allows you to work each muscle group more intensely and with greater volume, which can lead to greater muscle growth and strength gains over time.
One of the main benefits of the split workout is that it allows you to target specific muscle groups more effectively. If you have a lagging body part that you want to focus on, you can devote an entire workout to that area and really push yourself to the limit. Additionally, the split workout can help you avoid overtraining, as you are only working out a few muscle groups each day, allowing for better recovery and less risk of injury.
Here are some sample exercises and recommended rep ranges for each day of a split workout program:
Chest and Triceps Day:
Barbell Bench Press (3 sets of 8-12 reps)
Incline Dumbbell Press (3 sets of 8-12 reps)
Triceps Pushdowns (3 sets of 12-15 reps)
Overhead Dumbbell Extension (3 sets of 12-15 reps)
Back and Biceps Day:
Barbell Rows (3 sets of 8-12 reps)
Pull-Ups (3 sets of 8-12 reps)
Barbell Bicep Curls (3 sets of 12-15 reps)
Hammer Curls (3 sets of 12-15 reps)
Leg Day:
Barbell Squats (3 sets of 8-12 reps)
Romanian Deadlifts (3 sets of 8-12 reps)
Leg Press (3 sets of 12-15 reps)
Leg Extensions (3 sets of 12-15 reps)
Shoulder and Abs Day:
Standing Military Press (3 sets of 8-12 reps)
Lateral Raises (3 sets of 12-15 reps)
Front Raises (3 sets of 12-15 reps)
Planks (3 sets of 30-60 seconds)
Again, these are just examples, and you can adjust the exercises and rep ranges based on your individual goals and fitness level. Remember to always listen to your body and adjust your workout program as necessary.
Upper Body Lower Body Split
The upper body lower body split is a workout program that focuses on dividing your workout routine into two main categories: upper body exercises and lower body exercises. This routine is popular among fitness enthusiasts because it allows you to focus on specific muscle groups, while also giving your body enough rest and recovery time between workouts.
The upper body lower body split is designed to target the major muscle groups of the upper and lower body separately. This approach can help you focus on specific muscle groups and maximize the benefits of your workout. Additionally, this split allows you to perform more exercises for each muscle group and to work at a higher intensity, which can lead to greater gains in strength and muscle mass.
Here are some sample exercises and recommended rep ranges for each category of the upper body lower body split:
Upper Body Exercises:
Barbell Bench Press (3 sets of 8-12 reps)
Dumbbell Shoulder Press (3 sets of 8-12 reps)
Cable Flyes (3 sets of 12-15 reps)
Lower Body Exercises:
Barbell Squats (3 sets of 8-12 reps)
Deadlifts (3 sets of 8-12 reps)
Lunges (3 sets of 12-15 reps)
Remember, these are just examples and you can adjust the exercises and rep ranges based on your individual goals and fitness level.
Determining the right workout routine
Understanding body types
When it comes to fitness and working out, it's important to understand your body type. Everyone's body is unique, and certain workouts and training programs may be more effective for some people than others. There are three main body types: ectomorphs, mesomorphs, and endomorphs.
the three body types (ectomorph, mesomorph, endomorph)
Ectomorphs: These are people who are naturally skinny and have a hard time gaining muscle mass. They typically have a fast metabolism and find it difficult to put on weight.
Mesomorphs: These are people who are naturally muscular and athletic. They tend to have a medium-sized build, and their bodies respond well to weight training and exercise.
Endomorphs: These are people who tend to carry more body fat and have a slower metabolism. They may have a larger build and find it difficult to lose weight.
Which workout routines are best for each body type
Ectomorphs: Ectomorphs should focus on workouts that emphasize heavy weightlifting and compound movements. This can help them build muscle mass and increase their overall strength. A full-body or push-pull-legs routine can be effective for ectomorphs.
Mesomorphs: Mesomorphs are naturally athletic and can benefit from a variety of workout routines. They should focus on a combination of strength training and cardio to maintain their muscle mass and overall fitness.
Endomorphs: Endomorphs should focus on workouts that emphasize weight loss and cardiovascular exercise. A split routine or full-body workout that includes a mix of strength training and cardio can be effective for endomorphs.
Determining Fitness Level
Before starting any workout routine, it's important to determine your fitness level to help guide you in choosing the appropriate workout routine. Here are some guidelines to help you determine your fitness level:
Beginner: Little to no experience with weightlifting, limited mobility or flexibility, and/or recovering from an injury or health issue.
Intermediate: Some experience with weightlifting, decent mobility and flexibility, and no major health issues.
Advanced: Extensive experience with weightlifting, excellent mobility and flexibility, and good overall health.
Best Workout Routines for Different Fitness Levels
Beginner
For beginners, it's important to start with a workout routine that is not too overwhelming and allows for proper form and technique. Full-body workouts or push-pull-legs routines can be a good starting point. These routines focus on compound exercises that work multiple muscle groups at once, and can help you build a foundation of strength and endurance.
Intermediate
Once you have built a foundation of strength and endurance, you can move on to more advanced workout routines such as upper body-lower body splits or body-part splits. These routines allow you to focus more specifically on certain muscle groups, while still incorporating compound exercises.
Advanced
For advanced lifters, it's important to constantly challenge your body and avoid plateauing. High-intensity routines such as supersets, drop sets, or circuit training can be effective for building muscle and burning fat. Additionally, incorporating advanced techniques such as powerlifting or Olympic weightlifting can help you continue to make progress and reach new fitness goals.
Overview of Rep Ranges
When it comes to weightlifting, different rep ranges can have different effects on the body. Higher rep ranges tend to promote endurance, while lower rep ranges are associated with strength and power. Understanding the effects of different rep ranges is important for creating an effective workout routine.
Rep Ranges for Each Workout Routine
Full Body Workout: For a full body workout, it's best to focus on a moderate rep range of around 8-12 reps per set. This range promotes both strength and muscle growth, making it a good choice for those looking to build overall fitness.
Push Pull Leg Routine: The push pull leg routine benefits from a combination of moderate to high rep ranges. For push exercises, it's best to stick to a moderate rep range of 8-12 reps per set. For pull exercises, a higher rep range of 10-15 reps can be beneficial. For leg exercises, a moderate to high rep range of 10-15 reps can be effective.
Upper/Lower Body Split: The upper/lower body split can benefit from both high and low rep ranges. For upper body exercises, a moderate rep range of 8-12 reps can be effective. For lower body exercises, a lower rep range of 6-10 reps per set can be beneficial.
Sample Workouts for Each Rep Range
High Rep Workouts: A high rep workout might include exercises like push-ups, lunges, and bodyweight squats. Aim for 3-4 sets of 15-20 reps per exercise.
Moderate Rep Workouts: A moderate rep workout might include exercises like bench press, pull-ups, and deadlifts. Aim for 3-4 sets of 8-12 reps per exercise.
Low Rep Workouts: A low rep workout might include exercises like heavy squats, deadlifts, and overhead presses. Aim for 3-4 sets of 4-6 reps per exercise.
Conclusion
We've covered a lot of ground today. We've talked about the different types of workout routines, the importance of choosing the right one, and how to tailor your routine based on your body type and fitness level. But let's be real - the key to success in the gym is putting in the work day in and day out.
So, to summarize our key takeaways:
Full body workouts are great for beginners or anyone looking to build a solid foundation of strength and endurance.
Push pull leg routines are ideal for intermediate lifters who want to build muscle mass and improve their overall fitness and athleticism.
Upper body lower body splits are perfect for advanced lifters who want to maximize their gains and take their physique to the next level.
And remember, there's no one-size-fits-all approach to fitness. You need to experiment with different routines and find what works best for you. But if you stick with it and put in the effort, you'll see results.
Now, if you're hungry for more information, head over to other parts of the website. It's packed with tips, tricks, and insights that will help you take your fitness game to the next level. And if you're serious about making gains, consider hiring a personal trainer to guide you on your journey. Trust me, it's worth the investment.
Stay hungry, stay focused, and keep lifting.
APOLLO SPORTS SOCIETY
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
Comments