Putting together an entire training plan

 Over the past seven articles we have discussed the “how to” on building your own training plan. We started with a Needs Analysis, Exercise Selection, Training Frequency, Exercise Order, how to obtain your 1RM, Training load and reps, volume and rest periods. Today we will put it all together to formulate an imaginary training plan using myself as an example.

Needs Analysis:

Trainee information: 37-year-old male

Evaluation of the sport/A

Assessment of the Athlete: No injury concerns or previous injuries

Training status: Advanced

Primary goal: Hypertrophy

Test Results (1RM): 275-pound Bench, 315-pound Back Squat, 375-pound Deadlift.

Exercise Selection:

Core Bench, Back Squat, Deadlift, Bent over row.

Assistance: Bent over row, Shoulder press, Lunges, Hamstring curls, Bicep Curls and Triceps curls

Training Frequency:

Three days a week (Monday/Wednesday/Friday) at one hour training sessions using split routine.

Exercise Order:

Core then assistance exercise following upper body then lower body.

Training Load: 

Core: 80% with goal of 8 reps

Assistance: 10 reps

Volume:

Core: 4 sets

Assistance: 3 sets

Rest Periods:

Core: One minute and 30 seconds of rest

Assistance: 1 min rest.

Monday	Wednesday	Friday
Bench at 220 pounds with 4 Sets of 8 reps with 90 Second rest	Back Squat at 252 pounds with 4 sets of 8 reps with 90 second rest	Deadlift at 300 pounds with 4 sets of 8 reps with 90 seconds of rest
Bent over row at 3 sets of 10 reps with 1 min rest.	Lunges at 3 sets of 10 reps with 1 min rest	Shoulder Press at 3 sets of 10 reps with 1 min rest
Bicep curls at 3 sets of 10 reps with 1 min rest	Hamstring curls at 3 sets of 10 reps with 1 min rest.	Cable row 3 sets of 10 reps with 1 min rest
Triceps curls at 3 sets of 10 reps with 1 min rest	Calf Raises at 3 sets of 10 reps with 1 min rest.	Shoulder Shrug 3 sets of 10 reps with 1 min rest
Weighted abdominal crunch at 3 sets of 10 reps with 1 min rest.	Weighted abdominal crunch at 3 sets of 10 reps with 1 min rest.	Weighted abdominal crunch at 3 sets of 10 reps with 1 min rest.