How to Build a Workout - LiftTrack Blog

Creating an effective workout is both an art and a science. Whether you’re designing your first routine or refining your existing program, understanding the principles of workout construction will help you build sessions that are safe, effective, and perfectly suited to your goals.

The Foundation: Understanding Your Goals

Before you start selecting exercises, clearly define what you want to achieve:

Strength Goals

Primary focus: Increasing the amount of weight you can lift
Key principles: Low reps (1-5), high intensity, longer rest periods
Exercise selection: Compound movements that allow heavy loading

Muscle Building Goals

Primary focus: Increasing muscle size and definition
Key principles: Moderate reps (6-12), moderate intensity, adequate rest
Exercise selection: Mix of compound and isolation movements

Endurance Goals

Primary focus: Improving muscular endurance and conditioning
Key principles: High reps (12+), lower intensity, shorter rest periods
Exercise selection: Full-body movements and circuits

General Fitness Goals

Primary focus: Overall health and functional movement
Key principles: Balanced approach with variety
Exercise selection: Fundamental movement patterns

Exercise Selection Principles

Movement Patterns

Every workout should include exercises that cover these fundamental patterns:

1. Squat Pattern

Examples: Back squat, front squat, goblet squat, Bulgarian split squat
Muscles worked: Quadriceps, glutes, hamstrings, core
Why it matters: Essential for daily activities and athletic performance

2. Hinge Pattern

Examples: Deadlift, Romanian deadlift, hip thrust, good morning
Muscles worked: Hamstrings, glutes, erector spinae, core
Why it matters: Critical for posterior chain development and injury prevention

3. Push Pattern

Examples: Bench press, overhead press, push-ups, dips
Muscles worked: Chest, shoulders, triceps, core
Why it matters: Upper body strength and pressing power

4. Pull Pattern

Examples: Pull-ups, rows, lat pulldowns, face pulls
Muscles worked: Lats, rhomboids, biceps, rear delts
Why it matters: Postural health and pulling strength

5. Carry Pattern

Examples: Farmer’s walks, suitcase carries, overhead carries
Muscles worked: Full body, especially core and grip
Why it matters: Functional strength and core stability

Exercise Hierarchy

Primary Exercises (1-2 per workout)

Compound movements that work multiple muscle groups
Heavy loading potential for strength development
Technical skill required - these should be your focus

Secondary Exercises (2-3 per workout)

Supporting movements that complement your primary exercises
Moderate loading with specific muscle targeting
Movement quality still important but less complex

Accessory Exercises (3-4 per workout)

Isolation movements for specific muscle groups
Higher rep ranges for muscle building and endurance
Technique refinement and muscle activation

Structuring Your Workout

Warm-up (5-10 minutes)

Always start with a proper warm-up:

General warm-up: 5 minutes of light cardio
Dynamic stretching: Movement-based stretching for major muscle groups
Activation exercises: Light movements that prepare your muscles for work
Movement preparation: Practice the exercises you’ll be doing with light weight

Main Workout Structure

Option 1: Traditional Structure

Primary exercise: 3-5 sets of your main movement
Secondary exercises: 2-3 sets each of supporting movements
Accessory work: 2-3 sets each of isolation exercises
Cool-down: Stretching and mobility work

Option 2: Circuit Structure

Exercise 1: Primary movement
Exercise 2: Secondary movement (opposite muscle group)
Exercise 3: Accessory movement
Rest: 2-3 minutes between circuits
Repeat: 3-4 rounds total

Option 3: Superset Structure

Superset A: Two exercises targeting different muscle groups
Rest: 90 seconds between supersets
Superset B: Two different exercises
Repeat: 3-4 rounds of each superset

Cool-down (5-10 minutes)

End every workout with:

Static stretching for major muscle groups worked
Mobility work for joints and movement patterns
Breathing exercises to promote recovery

Programming Variables

Volume (Sets x Reps)

Beginners: 10-12 sets per muscle group per week
Intermediate: 12-16 sets per muscle group per week
Advanced: 16-20+ sets per muscle group per week

Intensity (% of 1RM)

Strength training: 80-95% of 1RM
Muscle building: 65-85% of 1RM
Endurance training: 50-70% of 1RM

Frequency

Full body: 2-3 times per week
Upper/lower split: 4 times per week
Push/pull/legs: 6 times per week
Body part split: 5-6 times per week

Rest Periods

Strength training: 3-5 minutes between sets
Muscle building: 1-3 minutes between sets
Endurance training: 30-90 seconds between sets

Sample Workout Templates

Full Body Workout (Beginner)

Warm-up: 5 minutes light cardio + dynamic stretching

Main workout:

Squats: 3 sets x 8-12 reps
Push-ups: 3 sets x 8-15 reps
Bent-over rows: 3 sets x 8-12 reps
Overhead press: 3 sets x 8-12 reps
Plank: 3 sets x 30-60 seconds

Cool-down: 5 minutes stretching

Upper/Lower Split (Intermediate)

Upper Body Day:

Bench press: 4 sets x 5-8 reps
Pull-ups: 4 sets x 5-10 reps
Overhead press: 3 sets x 6-10 reps
Barbell rows: 3 sets x 6-10 reps
Dips: 3 sets x 8-12 reps
Face pulls: 3 sets x 12-15 reps

Lower Body Day:

Squats: 4 sets x 5-8 reps
Romanian deadlifts: 4 sets x 6-10 reps
Bulgarian split squats: 3 sets x 8-12 reps each
Hip thrusts: 3 sets x 10-15 reps
Calf raises: 3 sets x 15-20 reps

Push/Pull/Legs (Advanced)

Push Day:

Bench press: 5 sets x 3-6 reps
Overhead press: 4 sets x 5-8 reps
Incline dumbbell press: 3 sets x 8-12 reps
Lateral raises: 3 sets x 12-15 reps
Tricep dips: 3 sets x 8-12 reps
Overhead tricep extension: 3 sets x 10-12 reps

Pull Day:

Deadlifts: 5 sets x 3-6 reps
Pull-ups: 4 sets x 6-12 reps
Barbell rows: 3 sets x 6-10 reps
Lat pulldowns: 3 sets x 8-12 reps
Barbell curls: 3 sets x 8-12 reps
Hammer curls: 3 sets x 10-12 reps

Legs Day:

Squats: 5 sets x 3-6 reps
Romanian deadlifts: 4 sets x 6-10 reps
Bulgarian split squats: 3 sets x 10-12 reps each
Leg press: 3 sets x 12-15 reps
Standing calf raises: 4 sets x 15-20 reps
Seated calf raises: 3 sets x 15-20 reps

Progression Strategies

Linear Progression

Add weight each session when you complete all sets
Best for beginners and foundational movements
Simple but effective for consistent gains

Double Progression

First increase reps, then increase weight
More sustainable than linear progression
Good for intermediate lifters

Periodization

Vary intensity and volume over time
Prevents plateaus and overtraining
Best for advanced lifters with specific goals

Common Mistakes to Avoid

1. Too Much Volume

More isn’t always better
Start with less and add gradually
Quality over quantity

2. Poor Exercise Selection

Choose movements that work for your body
Don’t force exercises that cause pain
Focus on movement quality

3. Inconsistent Programming

Stick to your planned routine
Don’t change everything every week
Allow time for adaptations

4. Ignoring Recovery

Adequate rest between workouts
Proper nutrition and hydration
Quality sleep is essential

5. Not Tracking Progress

Log your workouts consistently
Track sets, reps, and weights
Use LiftTrack for seamless tracking

Using LiftTrack for Workout Building

Exercise Database

Choose from hundreds of exercises
Filter by equipment, muscle group, and movement pattern
Create custom exercises for unique movements

Progression Tracking

Set up automatic progressions
Monitor your progress over time

Garmin Integration

Sync workouts to your Garmin watch
Track your performance in real-time
Data syncs back to the app

Conclusion

Building effective workouts is a skill that develops over time. Start with the fundamentals: clear goals, proper exercise selection, and appropriate programming variables. Use proven templates as your foundation, then customize based on your individual needs and preferences.

Remember that the best workout is the one you’ll consistently perform. Keep it simple, track your progress, and gradually increase complexity as you advance. With LiftTrack, you have all the tools you need to build, track, and progress your workouts effectively.

The key to success isn’t finding the perfect workout—it’s finding a good workout and sticking with it long enough to see results.