How to Plan a Weight Training Program

What you REALLY need to know: The Real, No-Nonsense Version

Half of what you’ve read about setting up a training program is fluff. Let me save you time and just lay out what actually matters in a way you can understand, and with no gym jargon.

1. Be Blunt About Your Goals

What’s your deal? Want to build muscle, lose fat, or just feel stronger?

Write it down. I mean actually put it on paper or your phone. Don’t skip this part. If you don’t know where you’re going, how the hell will you get there?

**RULE ONE: You select ONE main goal

2. Be Realistic on Frequency

If you say “I’m training 6 days a week”…but in reality you can barely make it to the gym 3 times per week, then that’s bullshit and you’re lying to yourself.

Start with 3 properly done sessions a week. Think full-body workouts to begin with. Then bump up to 4 or 5 once the habit is locked in.

3. Choose Weights That Won’t Kill You

Yeah, we all want to feel like superheroes out the gates. But it’s way more sustainable to start with weights you can control. First set should challenge you but let you use proper form. By the third set, you should struggle to hit those reps. That should then be your baseline as you progress.

4. Progress in Small Steps

You wont improve every single session due to various reasons BUT typically you should be a little better every few weeks, especially as a beginner. Slow and steady progress beats “YOLO mode” every day followed by extreme burnout or muscle pains.

5. Don’t ignore muscle groups

If you only train your chest, guess what? You’ll grow a chest. You gotta train legs, back, shoulders and core too. Imbalances are how you end up hurt you need to strengthen your whole body.

6. Adjust and progress as You Go

Remember Life happens. You may get sick, go on holiday, get really busy and end having to skip a week or two. When things like this crop up… just rebuild and keep going.

If your plan’s so rigid you can’t adapt, you’ll quit before seeing results 💡

Why This Works

Clear goals = clarity in execution
Realistic training habits = longevity
Smart progression = consistent gains
Balanced programming = better physique, no injuries
Flexibility = sustainable lifestyle

Sample Full-Body Routine – Do this 3x/week (same session each day)
Exercise	Sets × Reps
Warm-up: 5–8 min brisk walk / bike + mobility	—
Barbell Back Squat (or Leg Press)	3 × 8–10
Flat Bench Press (Barbell or DB)	3 × 8–10
Lat Pulldown (or Assisted Pull-up)	3 × 8–10
Romanian Deadlift (RDL) – Barbell or Dumbbell	3 × 8–10
Seated Dumbbell Overhead Press – (or machine shoulder press)	3 × 8–10
Standing Calf Raises	2 × 12–15
Weighted Ab Crunch / Weighted Oblique Twists	3 × 12
Cool-down: 5 minutes light stretching / walk	—

Quick rules & progression:

Do this same session Mon/Wed/Fri (or Tue/Thu/Sat). Consistency beats fancy splits as a beginner.
Progress by adding small weight (2.5–5kg total) or 1–2 reps each week. Track loads in a notebook or app.
Keep technique strict. If form breaks, lower the weight — strength follows consistency, not ego.
If tired or sore from work, drop a set or reduce load — still better to show up than skip.