Gym Coach Super Detailed Workout Plans

Sure, I would love to help you create a customized workout plan based on your preferences and fitness goals. As a personal trainer, I have helped many clients achieve their fitness goals through tailored workout plans, and I am confident that I can do the same for you. Based on your preferences, your fitness goal is to build muscle, and your current fitness level is intermediate. You have also mentioned that you prefer strength training, and your favorite exercises are push-ups and planks. You have specified that you do not have any medical conditions or injuries that need to be considered. To create your 12-week workout plan, we will follow a systematic approach to ensure that you achieve your muscle-building goals. The workout plan will include strength training exercises that will target different muscle groups and progressively overload them to stimulate muscle growth. Here are the steps we will follow to create your customized workout plan: Determine your training frequency and schedule: To build muscle, you need to train each muscle group at least twice a week. We will schedule your workouts so that each muscle group gets enough rest between workouts. Depending on your availability, we can either have a three-day split or four-day split. Select the exercises: We will include compound exercises that work multiple muscle groups simultaneously, such as bench press, squat, deadlift, and pull-ups. We will also include isolation exercises that target specific muscle groups, such as bicep curls, tricep extensions, and calf raises. We will prioritize your favorite exercises, push-ups and planks, and incorporate variations of these exercises to make them challenging and effective. Determine the sets and reps: To build muscle, we will perform 3-4 sets of each exercise with 8-12 reps per set. This rep range is optimal for hypertrophy, which is the process of muscle growth. Determine the rest periods: You will need to rest for 1-2 minutes between sets to allow your muscles to recover and perform the next set effectively. Determine the progressions: To continually challenge your muscles and promote growth, we will progressively overload your exercises over the 12 weeks. This means increasing the weight or reps or decreasing the rest periods. Based on the above steps, here's a sample workout plan that we can create for you: Monday (Push Day): Warm-up: 5-10 minutes of light cardio or dynamic stretches Push-ups (3 sets x 10 reps) Incline dumbbell press (3 sets x 12 reps) Overhead press (3 sets x 12 reps) Tricep dips (3 sets x 12 reps) Lateral raises (3 sets x 12 reps) Planks (3 sets x 30 seconds) Tuesday (Rest Day) Wednesday (Pull Day): Warm-up: 5-10 minutes of light cardio or dynamic stretches Pull-ups (3 sets x 8 reps) Bent-over rows (3 sets x 12 reps) Seated cable rows (3 sets x 12 reps) Bicep curls (3 sets x 12 reps) Hammer curls (3 sets x 12 reps) Thursday (Rest Day) Friday (Leg Day): Warm-up: 5-10 minutes of light cardio or dynamic stretches Squats (3 sets x 12 reps) Deadlifts (3 sets x 10 reps) Leg press (3 sets x 12 reps) Calf raises (3 sets x 12 reps) Saturday and Sunday (Rest Days) We will progress the exercises by increasing the weight, reps or decreasing rest periods gradually over the 12 weeks. We will also monitor your progress and adjust the plan accordingly to ensure that you continue to challenge your muscles and avoid plateaus. In addition to the workout plan, it's important to ensure that you're also following a proper nutrition plan to support your muscle-building goals. You should aim to consume a diet that is rich in protein, complex carbohydrates, and healthy fats. You may also consider incorporating supplements, such as protein powder or creatine, to support your muscle growth. It's also essential to prioritize recovery and rest days in your plan to allow your muscles to recover and grow. Getting enough sleep, staying hydrated, and stretching after each workout can help prevent injury and ensure that you're making progress towards your goals. Remember that consistency and dedication are key to achieving your fitness goals. Stay committed to your workout and nutrition plan, and you will see results over time. I hope this sample workout plan and the additional tips have been helpful in creating a customized workout plan that will help you achieve your muscle-building goals. If you have any questions or concerns, feel free to reach out to me for further guidance.