Training programs in the fitness industry

Last Updated on

Fitness programs are a section of the site, with which you can achieve any goal in changing your figure.

Fitness programs allow you to achieve the following goals:

  1. Gain muscle mass. We use programs that are closest to the goal of fitness – building muscle without body fat.
  2. Lose weight. Fat burning schemes that allow you to get rid of excess weight in the shortest possible time.
  3. Change the proportions of the figure, work out the problem areas. Modern fitness programs are able to influence your natural features, change the proportions of the figure as you want. Any problem zone ceases to be such with proper training.
  4. Bring the body into shape and maintain it in the long run. Most girls and men do not need exhausting workouts to build muscle or dry to the minimum percentage of fat. Simple, easy programs allow you to maintain an attractive, healthy appearance on a daily basis without significant time and energy costs.
  5. Improve health. Fitness programs improve the functioning of the hormonal system , strengthen immunity, and improve the functioning of the cardiovascular system and other organ systems. Under the heading “Fitness programs” you can choose a health program for yourself.

Any goals are achievable. We have listed only a few of them.

The specifics of building a training program

Drawing up a training program

When you come to the fitness center and pay the trainer $ 100 for compiling the program, you get the same scheme as ours. The only difference is that we explain how these schemes work, on what principles they are based. All the main paid programs that a beginner receives at the beginning of training, you will find with us.

These are general schemes, which, depending on the goals of the training, are suitable for each athlete with different effectiveness.

Individual programs are based on:

  1. Your personal goals . If a trainer gives the same program to a 60 kg guy and his 120 kg friend, this is not a very good coach.
  2. Gender, age . Girls focus on the development of the lower body. We do not forget about the top, but women are better adapted to power loads on the lower body. You can not give the same program to a man and a woman. Depending on age, the initial load also fluctuates.
  3. Way of life . Smokers should not be given too much stress. Crossfit is contraindicated for him – he will suffocate in the first minute. A man who works as a loader 12 hours a day does not bear the same load as a manager working for 8 hours in an office. If an athlete is forced to work at night and not enough sleep, his recovery potential is lower than that of an average gym visitor. And this also needs to be taken into account.
  4. Health conditions . A point that many instructors completely forget. Example: we have a 110 kg man aged 50 years. He finally decides to take care of himself, start a new life. He asks the instructor not to spare him in order to accelerate progress as much as possible. The instructor, without going into questioning, “prescribes” the man a combination of low – intensity aerobic with high-intensity anaerobicload. The progress is remarkable, the man is happy with the result, but a month after the training he gets to the hospital in a pre-infarction state. Training can both improve and worsen the state of the cardiovascular system. In this case, the man already had heart problems that developed against the backdrop of intense strength training. Choose an instructor one run – a similar situation would not happen, the patient’s heart would say “thank you” to the trainer. In this case, based on the individual characteristics of the client’s health, the trainer can both extend his life by 5-10 years and put an end to his ward’s health after a month of training.
  5. Physical and mental data . Individual character traits. Training should bring the athlete pleasure. We often ignore the fact that the only true program to achieve the goal does not exist. A simple example: Vasya likes high-intensity training, he gets high from overcoming himself in 2-4 repetitions. His hormonal system responds to this training with a powerful release of anabolic hormones. Igor overcoming himself in 2-4 repetitions with maximum weight is experiencing tremendous stress, fear of being crushed by a barbell. It receives the release of catabolic hormones. With the same training we get the opposite result.
READ  The best exercises for the press at home Universal complex for men and women

There are a lot of such nuances. From sleep, nutrition and hormonal levels to having children who cry at night.

Before making a program, the trainer should get to know you. Understand the above, as well as many other aspects of your life, take them into account when drawing up the program, and adjust them depending on the achievement of certain results. An individual training program really costs a lot of money. It really accelerates your progress many times.

But in the realities of modern gyms, fitness programs are not individual. The trainer gives one of the general programs. He does not have time to recognize each ward. Then, if the trainer is competent, he looks at your progress and makes adjustments to the program depending on its effectiveness.

In the worst case, if the instructor is incompetent, no adjustments are made.

Whether it is worth paying for it – decide for yourself.

Fitness Programs

For our readers, we have collected the best basic fitness programs that you will buy in an average fitness club for $ 50-150.

We will talk about how each program works, to whom it will suit more, and what role is assigned to each exercise in it.

You will understand how to change these programs to make progress in the future, master the basic principles of the training process.

Let’s start now.

Fitness program

Fitness program number 1. Weight loss in the gym

Day number 1

ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Run110 minutes3
Pull-ups3101,53
Bench press3101,54
Inclined rod pull31214
Dips31213
Hanging legs (knees)3fifteen13
Run210 minutes2

Day number 2

READ  Back muscle exercises
ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Exercise bike53 minutes15
Shoulder Squats52025
Bench press31013
Straight bar pull3121,53
Hanging legs (knees)3fifteen1,53
Lunges with dumbbells in hands3121,53
Exercise bike25 minutes3

In the pages of this section we will study programs in dynamics. Static schemes provide progress in the short term. After 2-4 weeks, they are useless, since the key principle of fitness is not respected – the principle of progression of loads.

In dynamics, this scheme may look like this:

Fitness program number 1. Weight loss in the gym

Training cycle №2

Day number 1

ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Run112 minutes3
Pull-ups4101,53
Bench press4101,54
Inclined rod pull41214
Dips41213
Hanging legs (knees)4fifteen13
Run212 minutes2

Day number 2

ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Exercise bike63 minutes15
Shoulder Squats62025
Bench press41013
Straight bar pull4121,53
Hanging legs (knees)4fifteen1,53
Lunges with dumbbells in hands4121,53
Exercise bike35 minutes3

Fitness program number 1. Weight loss in the gym

Training cycle number 3

Day number 1

ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Run114 minutes3
Pull-ups4eleven1,53
Bench press4eleven1,54
Inclined rod pull41414
Dips41413
Hanging legs (knees)41713
Run214 minutes2

Day number 2

ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Exercise bike64 minutes15
Shoulder Squats62225
Bench press4eleven13
Straight bar pull4141,53
Hanging legs (knees)4171,53
Lunges with dumbbells in hands4141,53
Exercise bike36 minutes3

Fitness program number 1. Weight loss in the gym

Training cycle №4

Day number 1

ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Run115 minutes3
Pull-ups4thirteen1,53
Bench press4thirteen1,54
Inclined rod pull4fifteen14
Dips4fifteen13
Hanging legs (knees)41813
Run215 minutes2

Day number 2

ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Exercise bike64,5 minutes15
Shoulder Squats62425
Bench press4thirteen13
Straight bar pull4fifteen1,53
Hanging legs (knees)4181,53
Lunges with dumbbells in hands4fifteen1,53
Exercise bike36.5 minutes3

Fitness program number 1. Weight loss in the gym

Training cycle №5

Day number 1

ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Run116 minutes3
Pull-ups5thirteen1,53
Bench press5thirteen1,54
Inclined rod pull5fifteen14
Dips5fifteen13
Hanging legs (knees)51813
Run216 minutes2

Day number 2

READ  How to learn to do a climb with a coup on the horizontal bar from scratch and in a short time
ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Exercise bike65 minutes15
Shoulder Squats62525
Bench press5thirteen13
Straight bar pull5fifteen1,53
Hanging legs (knees)5181,53
Lunges with dumbbells in hands5fifteen1,53
Exercise bike37 minutes3

Comments on the program:

  • Choose the weight with which you can perform the required number of sets and reps.
  • Fitness programs do not work without the principle of progression of loads. Regularly increase the weight of the projectile, the number of approaches or repetitions. Shorten your rest between sets and exercises. This will ensure the fastest progress.
  • Do not sacrifice technology for the speed of imaginary progress. First of all, we aim at technology, and secondly, at the speed of progress. These 5 training cycles can take both 5 weeks and 5 months. The speed of progress is an individual indicator.
  • Add healthy nutrition to these workouts. Fitness training programs work better when you eat right.

Fitness program number 2. Gaining muscle mass in the gym

Schwartz

We reduce the duration of training in comparison with the program for weight loss, reduce the amount of aerobic exercise.

Day number 1

ExerciseWeightThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Chest pullsOwn body51024
DipsOwn body51024
Inclined rod pull4031224
Horizontal bench press6031224
Lifting barbell for biceps while standingthirty4121,53
Extending arms with a barbell standingthirty4121,53
Hanging legs (knees)5fifteen1,5

Day number 2

ExerciseWeightThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Shoulder Squats705fifteen35
Bench press3531023
Shoulder lunges3541223
Swing dumbbell mahi2 to 75fifteen1,53
Straight bar pull4031222
Run155
Deadlift455201,5

In dynamics, this program may look like this:

Fitness program number 2. Gaining muscle mass in the gym

Cycle number 2

Day number 1

ExerciseWeightThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Chest pullsOwn body + 5 kg31024
DipsOwn body + 5 kg31024
Inclined rod pull4041224
Horizontal bench press6041224
Lifting barbell for biceps while standingthirty5121,53
Extending arms with a barbell standingthirty5121,53
Hanging legs (knees)6fifteen1,5

Day number 2

ExerciseWeightThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Shoulder Squats753fifteen35
Bench press3541023
Shoulder lunges3551223
Swing dumbbell mahi2 to 76fifteen1,53
Straight bar pull4041222
Run175
Deadliftfifty4201,5

Fitness program number 2. Gaining muscle mass in the gym

Cycle number 3

Day number 1

ExerciseWeightThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Chest pullsOwn body + 5 kg41024
DipsOwn body + 5 kg41024
Inclined rod pull4051224
Horizontal bench press6051224
Lifting barbell for biceps while standing32,53121,53
Extending arms with a barbell standing32,53121,53
Hanging legs (knees)5fifteen1

Day number 2

ExerciseWeightThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Shoulder Squats754fifteen35
Bench press3551023
Shoulder lunges4031223
Swing dumbbell mahi2 to 77fifteen1,53
Straight bar pull4051222
Run185
Deadliftfifty5201,5

Fitness program number 2. Gaining muscle mass in the gym

Cycle number 4

Day number 1

ExerciseWeightThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Chest pullsOwn body + 5 kg51024
DipsOwn body + 5 kg51024
Inclined rod pull42.551224
Horizontal bench press62.551224
Lifting barbell for biceps while standing32,54121,53
Extending arms with a barbell standing32,54121,53
Hanging legs (knees)6fifteen1

Day number 2

ExerciseWeightThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Shoulder Squats755fifteen35
Bench press4031023
Shoulder lunges4041223
Swing dumbbell mahi2 to 95fifteen1,53
Straight bar pull42.531222
Run1105
Deadliftfifty5221,5

Fitness program number 2. Gaining muscle mass in the gym

Cycle number 5

Day number 1

ExerciseWeightThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Chest pullsOwn body 7.5 kg31024
DipsOwn body + 7.5 kg51024
Inclined rod pull4531224
Horizontal bench press6531224
Lifting barbell for biceps while standing32,55121,53
Extending arms with a barbell standing32,55121,53
Hanging legs (knees)6161

Day number 2

ExerciseWeightThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Shoulder Squats803fifteen35
Bench press4041023
Shoulder lunges4051223
Swing dumbbell mahi2 to 96fifteen1,53
Straight bar pull42.541222
Run1125
Deadliftfifty5231,5

Comments on the program:

  • Increase the load in this way until you are satisfied with the result.
  • The column “weight” is an example. Each of you must choose the weight with which he can do the specified number of sets and reps with the correct technique and rest.
  • In the matter of gaining muscle mass, weight is a more important parameter than with weight loss. Try to increase the weight of the projectile as often as possible, being in the designated range of approaches and repetitions. But do not neglect the technique.
  • This program is better for men. Heavy basic exercises increase the level of testosterone – the male hormone that is responsible for building muscle mass. Deadlift in a multi-repetition increases the rate of muscle growth due to the effect on the hormonal system. Do not give up this exercise.

Program number 3. Universal fitness program for women. Gym Workouts

Universal program for women
ExerciseThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Shoulder Squats32035
Thrust of the upper block to the chest3121,54
Lunges with dumbbells in hands3101,53
Dumbbell bench press lying on a horizontal bench3121,53
Straight leg pull381,53
Hanging legs (knees)3121,53
Bike52 minutes15
Run115 minutes

Comments on the program:

  • This fitness program is suitable for women beginners with experience of up to six months. Thanks to this scheme, you can increase muscle mass in the right parts of the body, tone the muscles and burn fat at the same time.
  • The training program changes the proportions of your figure. The emphasis is on the development of the lower body – legs and buttocks. The abdomen leaves, thanks to the raising of the legs (knees) in the hanging, the appearance of the waist improves.
  • The program improves your physical and psychological well-being. But for the first 2-4 weeks it will be difficult for some girls. Out of habit. Endure this temporary discomfort in order to later get high from your own figure, from the training process, and from the reaction of others to your change.

Fitness program number 4. A set of muscle mass at home. Male training

Male training

You may need the following inventory:

  1. Horizontal bar parallel bars. Cling to the wall and do.
  2. Jump rope . The best fat burning tool for home workouts. You can work with the rope on the street.
  3. Dumbbells, barbell, pancakes, a belt for securing weight and all that you can afford. Ideally, get all of the above with the addition of racks for the bar.
  4. Rubber loops , TRX loops , an expander and other exercise machines for the house .

Day number 1

ExerciseThe approachesRepetitionsRest in minutes between setsRest in minutes between exercises
Chest pulls51035
Dips51035
Wide grip pull-ups3824
Pushups31224
Squats5251,53
Hanging legs (knees)5121,53
Rope jumping51 minute0.5

Day number 2

ExerciseThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Hook-ups TRX51024
Lunges with TRX Loops51024
Hinges TRX51213
Push-ups with TRX loops51013
Bending your arms for biceps while standing with an expander51213
Extending arms from behind a head while standing with an expander51213
Hand Expander Compression5thirty1

Comments on the program:

  • The program works on all the muscles of the body with an emphasis on building a V-shaped figure. This fitness program adjusts your proportions to increase attractiveness.
  • Progress is carried out in the same way as in the first two schemes. We select the weight and resistance of the simulators based on individual characteristics and capabilities.
  • Improvise. You can start training now. No need to wait. It does not matter that there is no equipment in the form of a horizontal bar, loops and expanders. Start with push-ups and twists, running. Prepare your body for exertion. Instead of dumbbells at the initial stage, you can use anything. A suitable option is bottles of sand or water.

Fitness program number 5. Improvement at home. Women’s training

Women's training
ExerciseThe approachesRepetitionsRest between sets in minutesRest between exercises in minutes
Squats5201,53
Lunges3fifteen1,53
Push ups361,53
Dumbbell bar (expander, tape, bottle) in the slope3101,53
Leading back with an expander5201,53
Hinges TRX5fifteen1,53
Rope jumping51 minute1

Comments on the program:

  • The scheme is designed for beginner girls. The number of repetitions in each exercise vary depending on your physical data.
  • Progress is carried out in the same way as in the first schemes. Girls take a step forward less often than men. The fair sex does not have enough testosterone to change muscle mass at the same rate as men.
  • The program is aimed at the development of all muscle groups. The emphasis is on the lower body (legs, buttocks), which adds to the figure of femininity and attractiveness.

These are just the basic fitness programs. Look for training programs for other purposes, methods for their independent construction, and varieties of the best fitness programs in the “Fitness Programs” section.

Women's Fitness Programs