How to Create a Training Plan: Step-by-Step Guide

You want to create a training plan, but the flood of information is overwhelming. Every fitness influencer has “the best program,” every website a different opinion. The good news: once you understand the five core variables, you can build your own plan — and actually know why it works.

This article explains the logic behind a good training plan. No “just do 3×10” without reasoning. Instead: what does the research say, what decisions do you need to make, and how do you put it all together?

Why You Don’t Need a Cookie-Cutter Program

Pre-made training plans aren’t bad — but they have a problem: they don’t know you. They don’t know how often you can train, what equipment you have access to, where your weaknesses are, or how you respond to volume.

Effective programs must be individualized — adapted to training experience, goals, and lifestyle. There is no single optimal combination of variables. There are principles and ranges — and your job is to find the right combination for you.

That sounds more demanding than “download Plan X.” It is. But afterward you understand what you’re doing — and you can adjust your plan when things change.

The 5 Variables of Every Training Plan

Every training plan comes down to five decisions. No more, no less.

1. Exercise Selection

Compound exercises (multi-joint movements) are the foundation. Squats, deadlifts, bench press, rows, overhead press — these exercises train multiple muscle groups simultaneously and are the most effective for strength and muscle mass.

Isolation exercises supplement. Bicep curls, lateral raises, leg extensions — they address weaknesses and muscles that compounds don’t hit sufficiently.

Rule of thumb: 70-80% of your plan should be compounds, 20-30% isolation. The less experienced you are, the higher the compound ratio.

2-3 different exercises per muscle group is enough. More variation doesn’t produce additional benefits — at equal volume, more exercise variation is not superior for hypertrophy.

2. Volume (Sets × Reps)

Volume is the strongest lever for muscle growth. The relationship is clear: more sets per week = more hypertrophy — up to a point.

Recommendations per muscle group per week:

Important: compound sets load multiple muscles. 4 sets of bench press primarily train the chest, but triceps and shoulders work too. You need less isolation than you think.

More on this: How Many Sets Per Muscle Group?.

3. Intensity (Weight / RPE)

Intensity describes how heavy you train — either as a percentage of your 1RM or as RPE (Rate of Perceived Exertion).

For strength: 1-5 reps at 80-90% 1RM For hypertrophy: 6-20 reps at 60-80% 1RM (1-3 reps in reserve) For muscular endurance: 15-30+ reps at 40-60% 1RM

For hypertrophy, all rep ranges work — as long as you train close enough to failure. For maximal strength, higher loads (>80% 1RM) are clearly superior.

Practical tip: Train compound exercises heavier (4-8 reps) and isolation exercises lighter (10-15 reps).

4. Frequency (How Often Per Week)

How often you train each muscle group per week determines how you distribute your volume.

At least 2× per week per muscle group is substantially better than 1× per week — at equal total volume. The advantage of 3× over 2× is less clear-cut, but higher frequency allows you to fit in more total volume.

Practical recommendations:

5. Progression (How You Progress)

A training plan without a progression rule is a plan with an expiration date. Without systematic overload, your body adapts to the current stimulus — and then nothing happens.

For beginners: Linear progression — increase weight every session (+2.5 kg upper body, +5 kg lower body).

For intermediates: Double progression — increase reps within a range (e.g., 8-12), increase weight when hitting the upper limit.

For advanced: Periodized progression — manage volume and intensity across mesocycles (e.g., DUP or block periodization).

More on this: What is Progressive Overload? and Double Progression Explained.

Step 1 — Choose Your Split

Your split determines how you distribute muscle groups across training days. The three most common:

Full Body

Every session trains all major muscle groups. 2-3 exercises per session, 2-3 training days per week.

Pros: High frequency per muscle group, few training days needed, perfect for beginners. Cons: Sessions can get long, less exercise variation per muscle group.

Upper/Lower

Day 1: Upper body (chest, back, shoulders, arms). Day 2: Lower body (quads, hamstrings, calves, abs). Each 2× per week = 4 training days.

Pros: Good balance of frequency and volume per session, flexible. Cons: Requires 4 training days, sessions can still run 60-75 minutes.

Push/Pull/Legs (PPL)

Push: chest, shoulders, triceps. Pull: back, biceps, rear delts. Legs: quads, hamstrings, calves, abs. Each day 2× per week = 6 training days.

Pros: Highest volume per muscle group, maximum exercise variation. Cons: 6 training days, only practical with adequate recovery.

The recommendation: If you train 3× per week, go full body. At 4×, go upper/lower. PPL only at 5-6× per week and at least 6 months of experience. Not sure which established program to run? This comparison of popular Reddit training programs covers the most common beginner and intermediate options side by side.

Step 2 — Assign Exercises Per Muscle Group

Every muscle group needs at least one compound exercise. Isolation supplements where needed.

For squats, it’s worth adapting your technique to your individual anatomy — stance width, foot angle, and depth aren’t universal. More on this: Individualizing Squat Technique. | Biceps | (Rows/Pull-ups) | Curls (Barbell, Dumbbell, Cable) | | Triceps | (Bench/Overhead Press) | Tricep Pushdown, Dips |

Tip: Start with 1-2 compounds and 0-1 isolation exercise per muscle group. More exercises ≠ more results — more volume (on the same exercise) is more effective than more variation.

Step 3 — Set Your Sets and Reps

Based on your level and the volume guide:

Beginner (0-12 months):

• 3 sets per exercise
• 8-10 sets per muscle group per week
• 6-12 reps for compounds, 10-15 reps for isolation

Intermediate (1-3 years):

• 3-4 sets per exercise
• 12-16 sets per muscle group per week
• Variation: heavy days (4-6 reps) and light days (10-15 reps)

Advanced (3+ years):

• 3-5 sets per exercise
• 16-20+ sets per muscle group per week
• Periodization across mesocycles (volume up → deload → new block)

Step 4 — Determine Starting Weights

If you don’t know your maxes, use the 1RM Calculator. Otherwise:

For hypertrophy: Start at 60-70% of your 1RM. For strength: Start at 75-85% of your 1RM.

If you’re completely new: start with a weight where you can complete the last rep with good form but could still do 2-3 more. When in doubt, go lighter rather than heavier — progression will come automatically.

Step 5 — Define Your Progression Rule

Every exercise needs a clear rule. Examples:

Linear Progression (Beginner):

If all sets completed → add +2.5 kg upper body / +5 kg lower body. If failed → drop weight 10%, start over.

Double Progression (Intermediate):

Rep range: 8-12. If 3×12 completed → add 2.5 kg, back to 3×8. If no rep increase for 3 weeks → drop weight 5%, restart the range.

Write the rule down. Don’t keep it in your head — write it down. That’s the difference between “I work out” and “I follow a system.”

More on this: Progressive Overload Explained and Double Progression.

Example: 3-Day Full Body (Beginner)

The Basic Beginner Routine is the most recommended beginner plan — 3 days/week, A/B alternating:

Progression: All reps completed → +2.5 kg upper body / +5 kg lower body. If failed → drop 10%. More on this: Greyskull LP Explained.

Example: 4-Day Upper/Lower (Intermediate)

For lifters with 6+ months of experience, the catalog includes a Upper / Lower — upper days with 7 exercises, lower days with 5, all double progression.

If you want more volume and a DUP structure (heavy + volume days): PHUL combines power days (3-5 reps) with hypertrophy days (8-12 reps).

Bottom Line

Creating a training plan isn’t rocket science — but it’s not a 5-minute task either. The five variables (exercises, volume, intensity, frequency, progression) are the framework. Research gives you ranges. Your body gives you feedback. And a good tracking system makes sure you don’t miss anything.

Start simple, track consistently, progress systematically. That’s the whole plan.

Sources

• ACSM (2009). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 41(3):687-708.
• Kraemer WJ, Ratamess NA (2004). Fundamentals of Resistance Training: Progression and Exercise Prescription. Medicine & Science in Sports & Exercise, 36(4):674-688.
• Schoenfeld BJ et al. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sciences, 35(11):1073-1082.
• Schoenfeld BJ et al. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46(11):1689-1697.
• Schoenfeld BJ et al. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, 9(2):32.
• Fonseca RM et al. (2014). Changes in Exercises Are More Effective Than in Loading Schemes to Improve Muscle Strength. JSCR, 28(11):3085-3092.
• Plotkin DL et al. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10:e14142.
• Helms ER, Morgan A, Valdez A (2019). The Muscle and Strength Pyramids: Training. 2nd Edition.