This guide is designed to help you create a personalised workout that suits your unique needs and goals. Whether you are a beginner looking to kickstart your fitness journey or a seasoned gym goer wanting to switch up your current routine, this guide will provide you with the knowledge and tools to build an effective and enjoyable workout plan. To create your own workout plan, follow the methodology outlined below.

Understand your goals: Start by understanding your fitness goals, whether it's building strength, increasing endurance, losing weight, or a combination of these. Determine your baseline fitness level and any specific limitations or requirements you have, such as medical conditions or access to equipment.

Whats involved: Identify the key variables that need to be considered when creating a workout plan. These variables include exercises, sets, reps, rest periods, and frequency of training. Each muscle group should be targeted with appropriate exercises to ensure balanced development.

Be smart and efficient: Consider your available time and resources when designing your plan. It's important to be realistic about the amount of time you can dedicate to workouts and the equipment or facilities you have access to. This will help you create a plan that is sustainable and achievable.

Select exercises for each muscle group: Research and choose exercises that target the major muscle groups in your body. For example, for the chest, you might include exercises like bench press, push-ups, or dumbbell flyes. Make sure to include compound exercises that work multiple muscle groups simultaneously for maximum effectiveness.

Determine sets and reps: Based on your fitness goals, determine the number of sets and reps you will perform for each exercise. Generally, for building strength, aim for fewer reps (around 6-8) and more sets (3-4), whereas for muscle endurance, aim for higher reps (12-15) and fewer sets (2-3). Adjust these numbers based on your own capabilities and preferences.

Plan rest periods: Decide on appropriate rest periods between sets and exercises. Rest periods can vary depending on the intensity of the exercise and your fitness level. Typically, rest for 30-90 seconds between sets and 1-2 minutes between different exercises.

Establish frequency of training: Determine how often you will train each muscle group throughout the week.

compound exercises: Squats, Deadlifts, Row's, Bench Press, Dips, Push ups, Pull ups, Shoulder Press.

Isolation Exercises: Leg Extension, Cable Push-Down, Overhead tricep extension, Lateral Raise, Front raises, Chest Fly's, Reverse Pec-Deck, Lat pulldowns, Bicep Curls.