I need help structuring my workout. Could you help me divide the work out in time slots and phases

Sources:

To structure your workout into time slots and phases, it’s beneficial to consider varied training programs that can keep your routine engaging and effective.

1. Yearly Structure According to , organizing your training program throughout the year can be highly beneficial. This can include dividing your year into four quarters, each focusing on different aspects of fitness such as endurance, strength, flexibility, and recovery. This approach is effective for various individuals, from athletes to those new to exercise. It also helps prevent monotony and keeps the body adapting to new challenges 1.

2. High Intensity Interval Training (HIIT) For integrating high intensity workouts, suggests focusing on short bursts of intense effort followed by adequate rest. One example she provides includes running intervals on a track with variable recovery times, or gym circuits where you alternate between different exercises with brief rest periods. This should ideally take about 30-40 minutes 2.

Example Workout Structure

Phase 1: Warm-Up (10 minutes)

  • Dynamic stretching
  • Light cardio (e.g., jogging, jumping jacks)

Phase 2: Strength Training (30 minutes)

  • Compound movements (e.g., squats, deadlifts, bench press)
  • 3 sets of 8-12 reps
  • 1-2 minute rest between sets

Phase 3: High Intensity Interval Training (20-30 minutes)

  • Example Circuit (Repeat 3 times):
    • 10 deadlifts (moderate weight)
    • 8 thrusters
    • 10 kettlebell swings
    • 1 minute rest

Phase 4: Cool Down (10 minutes)

  • Static stretching
  • Light cardio (e.g., walking)

Phase 5: Flexibility and Mobility (10 minutes)

  • Foam rolling
  • Yoga poses focusing on flexibility

Daily/Weekly Focus

  • Monday: Full-body strength training
  • Tuesday: HIIT and flexibility
  • Wednesday: Active recovery (light cardio or yoga)
  • Thursday: Upper body strength training
  • Friday: HIIT and flexibility
  • Saturday: Lower body strength training
  • Sunday: Rest or active recovery

This structure incorporates different workout types, ensuring all fitness aspects are covered. Adjust the workout duration and intensity based on your fitness level and goals.

Training Program Strategies

Andy emphasizes the importance of structuring training programs to achieve lifelong fitness goals, sharing successful outcomes from diverse clients. Andrew reflects on personal experiences with exercise preferences and how varying training methods can enhance motivation. Both highlight the effectiveness of adapting training schedules to fit individual lifestyles and preferences, advocating for a tailored approach to fitness.
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Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series
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