successful fitness plan

Successful Fitness Plan

There is one common thing among new trainees…

They all go over the different exercises in the gym because somebody else told them to do so. However, they don’t know the logic behind it. They lack knowledge. As a matter of fact, most people DO NOT know what they are doing in the gym before they start doing it…

In order to be efficient with your time and progress in the gym, you have to understand why you are doing specific movements, resting for specific time frames, etc. Have you ever wondered what the fundamentals behind a successful fitness plan are?

Why are the exercises ordered in a specific way?

What are the fundamentals in creating the perfect fitness plan, which fits your goals?

To learn the answer to all of these questions and more, continue read

What Does The Perfect Fitness Plan Consist Of?

It might surprise many of you, BUT a random training program from the internet and diet might not be enough to achieve your dream physique. There are five components that you have to consider when following a fitness plan.

1. Strength Exercises

Compound movements such as Deadlift, Bench Press, Squat and Overhead press are essential exercises that each one of you should implement in your programs IF you don’t experience any pains or discomfort when performing them. You can progress on these movements on almost every training session, in one way or another. They are the core of every program. Becoming stronger on these movements goes hand in hand with hypertrophy (muscle growth)

In other words, you get stronger and bigger! Isn’t that the perfect scenari


Other movements such as biceps curls, triceps/leg extensions, lateral raises, lat pulldowns should also be in your program, but they shouldn’t be the main focus. If you are a natural trainee, you should implement these exercises and try to linear progress them. Still, as we mentioned above, your primary focus should be building your strength on the compound movements.

As the name suggests, accessories are just an “accessory” to your training program.


Aerobic exercises should also be part of your routine if you want to maintain good health. From our experience, there are many trainees out there who neglect to do any form of cardio. Now, we don’t want to be misunderstood here. Cardio isn’t necessary if you already have enough physical activity throughout the day. (i.e. you do 10k+ steps every day). However, in the cold months, this can be a challenge for many of you.

That’s why, to maintain and improve your heart’s health, you may want to implement some aerobic work, as well. And we don’t mean that you have to do long boring cardio on the treadmill. You can try jumping rope, “Tabata” training, or any other sport out there, such as swimming, tennis, or even a martial art.

4. Sleep

You’ve probably heard this as a kid, but sleeping is of major importance for your overall health and performance at the gym. Bad sleeping habits will affect how you look and feel. In fact, sleep deprivation will decrease your productivity throughout the day. Getting 7-8 hours a night and going to bed around the same hour will adjust your circadian rhythms, and you will benefit from it massively.

Better recovery, better performance, feeling better overall.

5. Proper Nutrition

You can’t outperform a good training plan with a crappy diet! We recommend tracking calories and macronutrients to every athlete out there at the beginning. By doing this, you understand how nutrition works and what macros most foods consist of, as well as how much you actually need. Now, if you don’t want to track every gram of your food, that’s alright.

Just keep in mind the following things:

  • Try to consume a good source of protein such as fish, meat, eggs, whey protein on every meal.
  • Stay away from processed foods, which are high in trans-fats and carbs.
  • Keep alcohol consumption at a minimum (2 glasses of wine per week)

6. Training Volume

One of the most crucial (if not the most) factors in your training plan is the TOTAL amount of work done for a given workout. Volume is the primary driver of adaptations on a muscular and neurological level, and when paired with intensity (exertion), it can give great results. In your training plan, aim to have 5-15+ working sets, per muscle group, per week.

You’d be on the lower end as a beginner and on the higher end as you advance. Split this volume into separate training sessions to maximize performance from set to set and, thus, quality volume.

Try it and you will see amazing results for yourself!

Takeaway message

Focus on building your strength by progressing on the compound movements every session. Implement aerobic exercises in your plan to maintain good cardiovascular health. Get enough sleep per night to maximize your performance in and outside the gym. Follow a “proper diet.”

Last but not least, ENJOY what you are doing.

Frank Carolan

Frank Carolan

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I understand that this personal training program may include exercises to build the cardio respiratory system (heart and lungs), the musculoskeletal system, (which involves muscular endurance, strength and overall flexibility), and to improve body composition (increasing muscle and bone and decreasing body fat) Exercise includes aerobic activities, such as walking, running, bicycle riding, rowing machine, group aerobics, swimming and other aerobic activities, weight lifting using dumbbells, machines and other equipment to improve muscular strength and endurance, as well as flexibility exercises to improve joint range of motion.

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I understand that the reaction of the heart, lung, blood vessels as well as other systems to exercise cannot always be predicted with accuracy. I know there is a risk of certain abnormal changes occurring during the following exercise, which include abnormalities of blood pressure or heart attacks as well as other side effects. Use of weight lifting equipment, and engaging in heavy body calisthenics may lead to musculoskeletal strains, pain and injury if adequate warm-up, gradual progression, and safety procedures are not consistently followed. I understand that personal trainer (seller) shall not be liable for any damages arising from personal injuries sustained by client (buyer) while and during and/or from a personal training program does so at his/her own risk. Client (buyer) assumes full responsibilities for any injuries or damages which may occur during and/or after training.

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