How to Design Your Own Training Program

When it comes to creating your own workout program, its important you know how to structure them. Everybody is different and there is no one workout routine to follow; it all comes down to how it fits you and your goals. This is what ultimately allows you to adhere to your routine long-term. However, before you can come to that point, you want to make sure you’ve actually started doing something rather than nothing at all. Today, I will show you how you can structure and design your own workout program in order to best suit you.

Just start

When you’re starting out, don’t worry about what exercises to do or how to structure it; just start. Trying to find the best exercises and the best workout split is only going to drive you farther away from progress. 

There are thousands of FREE training programs online that you can start implementing daily in order to start. Not knowing how to structure your own routine shouldn’t stop you from your goals. 

As you begin training and following a program, you can then start customizing to your liking. Taking the first step of just getting started and then finding out what best suits you will take you a long way and will save you A LOT of time; trust me. 

As an example, here’s a very simple full body 3-day training plan that you could follow:

Full Body Workout 1

Bench Press 3 sets x 5-8 reps

Lat Pull-down 3 sets x 10-15 reps

Squat 3 sets x 5-8 reps

Leg Curl 3 sets x 10-15 reps

Dumbbell Shoulder Press 2 sets x 5-8 reps

Incline Curl 2 sets x 10-15 reps

Triceps Press-down 2 sets x 10-15 reps

Full Body Workout 2

Incline Dumbbell Press 3 sets x 10-15 reps

Seated Cable Row 3 sets x 15-20 reps

Leg Press 3 sets x 10-15 reps

Romanian Deadlift 3 sets x 10-15 reps

Lateral Raise 2 sets x 15-20 reps

Dumbbell Hammer Curl 2 sets x 10-15 reps

Overhead Triceps Extension 2 sets x 10-15 reps

Full Body Workout 3

Cable Crossover 3 sets x 15-20 reps

Dumbbell Row 3 sets x 5-8 reps

Leg Extension 3 sets x 15-20 reps

Leg Curl 3 sets x 15-20 reps

Bent Over Lateral Raise 2 sets x 10-15 reps

Preacher Curl 2 sets x 10-15 reps

Lying Triceps Extension 2 sets x 10-15 reps


Now that you have a training routine you can follow and physically go through; you can then replace exercises to best fit your desires, goals, or even equipment availability.

I’m not saying to follow this routine specifically, you can choose whichever one you desire, but making sure you just start rather than becoming fixated by the best routine to follow is a step forward and will help you progress.

The best path is often found after you take one in the first place.

Understand the Principles 

Something that many people fail to do is understanding the basic principles to follow when it comes to personalizing a training program. 

When it comes to structuring you own training program, there’s so-called “fundamental ladder” you should keep in mind in order to have a solid program. 

According to Fitness YouTuber, Jeff Nippard, who posts ethical science-based advice online, this ladder consists: 

  • Safety – Are you properly performing your exercises? Are you going too heavy? etc.. 
  • Sustainability – Is it a routine you can do for a long time?
  • Effort – Are you adding enough effort to your workouts? 
  • POP (Progressive Overload Prioritization) – Are you making progress (I.E, progressively lifting heavier, performing better, etc).
  • Training Variability – Are you changing up your workouts every now and then?
  • Enjoyment – Do you look forward to doing the exercises? Is it fun?

Luckily for you, there are many videos and articles online that explain these principles and even help you structure your own workouts for FREE. 

With YouTubers like Jeff Nippard, you really get a lot of this information handed to you without too much work, thank you internet! You have everything you need when it comes to “knowledge” right in your hands, just optimize it in order to get where you want to be. Check out my previous blog where include some ethical YouTubers that provide helpful content!


Don’t look for the best structure to follow, just start working out and build off from there. Simply finding a good routine to base off with can allow you to gradually personalize it to your own liking. Also, as you begin to make those gradual changes to your routine, make sure you keep in mind the six principles of a good training program: safety, sustainability, effort, progressive overload, training variability, and enjoyment.

Was this helpful?

If you’re struggling on creating your own program, what exactly are you struggling with?


article to the full body 3-day workout program

The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and nutritional advice before applying the content on this site to themselves. Samuel Navarro will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this post. You are ultimately responsible for all decisions pertaining to your health.

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