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one of the overarching barriers to improving your Fitness is lack of money whether it's not being able to afford a gym membership or a coach or maybe just the equipment to work out from home so in this video I'm going to try my best to walk you through how to design your own we training plan to at least help you save a bit of cash on the coach front now this is just my simple method of going about it so definitely don't treat my word as gospel I'm going to be using notion but you should be able to broadly apply this method across most no taken apps or even just using good old pen and paper so let's dive in unfortunately there's a little bit of theory that's pretty key to understand how to go about designing your own program oh the but I'm going to simplify this as best as I can for you just give me roughly 90 seconds to walk you through the five key principles that I think you need to grasp firstly specificity your training should be specific to your goal if you want to train for a powerlifting meat then training The Big Three is probably going to be necessary if you want to get big biceps throwing in some bicep curls into your workouts would be pretty useful and if you want to snatch a barbell overhead trm in the snatch is a good idea as well you get the picture two overload your body adapts to progressively increasing the load on it whether that be through increasing volume weight on the bar rep speed range or frequency so over time training needs to by Nature get harder for Progress to continue next fatigue management adapting from training requires proper recovery too much training with insufficient recovery leads to subp progress so paying attention to some subjective and objective markers of fatigue can be really useful along with familiarizing yourself with how to auto regulate intensity fourth variation varant exercises rep schemes tempos and rest intervals can all influence the adaptation you get from training while helping to overcome plate and even work on a and pans and lastly individualization you want to teal her the plan to your specific circumstances when where how often with who Etc now there's a lot of nuance within each principal and coaches will debat in the importance of each one but I really wouldn't stress it if you want to deepen your understanding of them I'll leave a playlist Link in the description from jts which will take care of that there's a few other principles but for the purpose of building a basic training plan those will get you far enough now given that I'm tailoring this to notion here's a couple of quick shortcuts that will possibly save you a lot of time when designing your own plan so feel free to pause the video and take a quick screenshot if you think it'll help it's also worth mentioning that I'd recommend you sticking to desktop for this exercise it's designed on the mobile app just isn't efficient in my experience and the best way to start is to hit start the first thing you're going to need to do is download notion from their website for your specific for brevity I'm going to let you take care of that and Skip to being inside the app we're going to start by creating a new page so go to the top left and top this little icon I'm going to give myself more room by getting rid of the side view and I just title the page whatever you like I usually like the format of name follow byrick and then the name of the workout plan so for this exercise I'm going to go with a 3-day full body plan but you can choose whatever you like you can then give it an icon and a cover if you want to Jaz it up a little bit but I tend to leave those blank as it pushes the content in the pH which I'm not into so we're going to start by creating our toggle lists to make these type forward slash to access the drop down of basic blocks and type the first few words of toggle to access it I'm going to create one for metrics make a copy and create one for guidance and then make another copy and create one for Progress pictures this part is totally optional but I think they're quite useful to incorporate into your plan for metrics I like having one for tracking we one for steps and one for training so I'll add headings for each of those and insert a two column block underneath with a line brick I label the First Column current and the second one goal and just select for the metric I want to track so for weight I'll go with 3 to 7 Day average body weight for steps I'll go with 7 Day average Step Co and for training I'll go with bench press for an R Max this is the sort of thing you can just go into every Sunday or couple of Sundays and update for your own records for guidance I'm just going to embed the acsm's resistance training for health guidelines from 2019 which I'm going to base the plan on so to do that just paste a link and tap in bed and for Progress pictures we're going to get basic blocks up again and grab the image block make three copies of that and move them side by side to keep things really Compact and you can just add a little dat block beside them just to keep yourself right whenever you want to update your pictures just make a copy and edit the DAT I'm going to add two dashes underneath those lists and we'll call that section complete next we're going to create our workout toggle lists it's going to be a 3-day full body workout split for Monday Wednesday Friday sessions or ABC sessions whatever way you want to look at it so let's start with full body workout a first let's set up the table open basic blocks and select table one for exercise one for volume IE sets times reps one for intensity High close to feel you going to go one for Tempo the speed of the Reps and one for the rest interval between sets you can then add a row and a column header to make it look a bit more presentable now becoming familiar with the main movement patterns and how to regress and progress them is really useful although I'm just going to touch on the former most basic weight training plans will be made up of a horizontal push like a bench press a horizontal pull like a row a vertical pull like a lap pull on a vertical push like a shoulder press a hinge like an RDL a squat or a lunge and a couple of isolations so we're going to go with that format you'll want to revisit the specificity variation and individualization principles here to adapt the exercises and other variables to you also if you want to add a tutorial or a demo just highlight the exercise tap this icon from the drop down and paste in a YouTube link volume wise let's stick to what the ACSM recommend with two to three sets of 8 to 12 reps although absolutely feel free to expand on that towards the 3 to 30 rep Mark when I'm tracking overload for weits I typically write the weit in brackets for the sets along with the number of WS if I don't hit the assigned WS it tends to look something like this next intensity this one is very relevant for fatigue management so don't overlook it for my experience of working with clients I think reps and Reserve is the easiest gauge of intensity to broadly understand I quite like the way the ACSM refer to intensity in your guidelines so by all means refer back to that if leaving zero reps in reserve or in the tank is going to valal failure then leaving two to three reps is going close to failure and that's generally a nice Zone to work within so let's go with that pushing the isolations towards the 1 to2 R Mark is maybe not a bad shot either if you're building not a super B spoke program for an athlete then becoming familiar with periodization and phas potentiation would be really useful but for you and I just want to be healthy with a bit of muscle I think it's Overkill as for Tempo control The Eccentric or lengthening for about 2 seconds and control the concentric or shortening in a fairly explosive Manor un us for rest perform the next set when you feel ready to manipulating these variables will play a major role in determining the adaptation so I definitely try to become familiar with them to keep things simple we'll keep intensity Tempo and rest constant throughout and just adjust volume even maybe the odd exercise now that we're done with full body workout a let's create a copy for b and c and here we'll just adjust the wraps from 8 to 10 and 8 to 12 respectively we'll keep the six compounds for all three days along with the face pull and just adjust the last isolation We'll add another line break by typing three dashes after the toggles and I think that's W everything I outlined is completely open to you this is just what I went with for this example when you then open up notion on your phone all of the different sections are within view you'll just need to tap into them to find what you're looking for now there's by Nature going to be some scrolling to the side with the different tables but there's no real way of run that if you've ever tried to use XL spreadsheets on your phone for your training plan you'll know it's a bit of a nightmare so I think this is definitely a good bit better and you can even say it rival some of the paid apps as there's no faffing around with different tabs I'll leave a link to the plan in the description for you to duplicate into your own notion workspace or you can just rewind the video and start from scratch it's up to you if you find a video useful feel free to share it with your family and friends and if you want to work with me onet to one check out the first link in the description I'll see you in the next one