How to Make Your Own Workout Plan: Rohmer Fitness Style

I think we can agree that setting up solid workout programs can be difficult at times.how to make your own workout plan

Sure there are plenty of great exercises out there, but how exactly do you incorporate them into a good routine?

As it turns out, designing your own program doesn’t have to be hard and confusing.

As long as you have the basic fundamentals in place, you’ll be good.

That’s why I’m super excited today to be sharing with you the step-by-step process that you need to go though to set up your own workout program.

Let’s go ahead and get started.

Step#1 Determine How Many Days You Want to Workout

I normally recommend lifting weights 3-4 times per week. In the example here, I’m going to pick 4 days per week, but you can easily workout 3 times per week if you want.

Working out 4 times per week will allow us to hit each muscle group 2 times per week. This is a great frequency if you’re trying to spark some hypertrophy.

Now that we’ve got the first step down, let’s move on to the next step…

Step #2 Pick Your Split

For those of you who don’t know, splits are basically how you divide your muscle groups up when you train. For example, if you were to complete 2 different workouts per week (an upper body day and a lower body day), than that would be a 2-day split.

You might do the upper and lower workouts 2 times each per week (4 workouts total), but it would still be a 2-day split. Another example is the classic 5-day split where you work on 1 muscle per workout.

There are so many different kinds of training splits in existence today that it will make your head spin, so I’m not going to get into all of the different ones here. Also if you don’t fully understand what a training split is, don’t worry about it.

Just follow the split that I’m about to provide for you. All right so for this workout we’re going to use a 2-day split.

The muscle groups will be divided up as follows:

Day 1: Chest, Shoulders, and Triceps

Day 2: Back, Biceps, and Legs

Since we’re going to be working out 4 times a week, this is what a typical week would look like:

Monday: Chest, Shoulders, and Triceps

Tuesday: Back, Biceps, and Legs

Wednesday: Off

Thursday: Chest, Shoulders, and Triceps

Friday: Off (having a day off between workouts allows for better central nervous system recovery)

Saturday: Back, Biceps, and Legs

Sunday: Off

If you want to workout 3 times per week, then your training schedule might look similar to this:

Monday: Chest, Shoulders, and Triceps

Wednesday: Back, Biceps, and Legs

Friday: Chest, Shoulders, and Triceps

Following Monday: Back, Biceps, and Legs, etc.

Now it’s time for the fun part, which is picking the exercises.

Step #3 Pick Your Exercises

In my previous post, 10 of the Best Exercises to Build Aesthetic Muscle, I shared with you my favorite exercises for building a great physique.

I like these exercises a lot because they give you a big bang for your buck so to speak. These 10 exercises alone can be enough to build your dream body, and not much else needs to be added in.

Therefore, you’ll notice many of these exercises in the sample program that I’m going to share with you. Of course you can switch out different exercises in your own program.

Below are the following exercises that we’ll be using in this workout:

Chest: Incline Dumbbell Press

Shoulders: Military Press and Lateral Raises

Triceps: Skull Crushers and Tricep Rope Pushdowns

Back: Chin-Ups/Pull-Ups and Barbell Rows

Biceps: Incline dumbbell curls

Legs: Bulgarian Split Squats and Standing Calf Raises

how to make your own workout routine

Step #4 Determine the Order of the Exercises

As a general rule of thumb, it’s a good idea to start your workout with compound movements and then finish off with the isolation exercises.

This is because you don’t want to get fatigued from isolation movements, which would then cause your performance to suffer on the more efficient compound exercises.

However, 1 exception I would make to this rule is if you have a lagging body part. For example, if you have lagging biceps, start your workout off with a bicep exercise instead of a back exercise.

You can do this with any exercise and it makes a lot of sense, just think about it for a second. Do most people have lagging calves?

You bet. But why is that the case?

Well most people train their calves as an afterthought to their thigh muscles. They’re already tired from all of the leg training and then they decide to throw in a couple of sets for calves at the end of their workout.

It’s no wonder people can’t get certain body parts like calves to grow.

Now if you’re a beginner, then you haven’t been lifting long enough to really know what muscle lags behind, so just put the big compound movements like incline dumbbell press and chin-ups first.

Anyway, here’s the order that we’re going to do the exercises in:

Day 1:      1st Incline Dumbbell Press

            2nd Military Press

            3rd Skull Crushers

            4th Lateral Raises

            5th Tricep Rope Pushdowns

Day 2:       1st Chin-ups/Pull-ups

2nd Bulgarian Split Squat

3rd Bent Over Rows

            4th Standing Calf Raises

            5th Incline Dumbbell Curls

Now let’s say for the sake of example that you have lagging shoulders that you would really like to bring up. You’re Day 1 workout would look like this:

Day 1 for Lagging Shoulders:

             1st Military Press

            2nd Incline Dumbbell Press

            3rd Skull Crushers

            4th Lateral Raises

            5th Tricep Rope Pushdowns

Note: You could even switch the order of the skull crushers and lateral raises, doing lateral raises as the 3rd exercise in the workout. However, you’ll now be doing 2 tricep exercises back-to-back, which might hinder the amount of weight you do on the rope pushdown.

Step #5 Choosing Sets, Reps, and Rest Periods

Another good rule of thumb is to work with heavy weights, low rep ranges, and ample rest for your compound movements. This will allow you to give max effort on these movements and lift as much weight as possible.

For isolation movements such as tricep rope pushdowns, lateral raises, and incline dumbbell curls, it’s a good idea to use moderate weights, higher rep ranges, and less rest time. So following these rules, here’s how things are going to be set up:

Day 1:      Incline Dumbbell Press 3 sets of 6 reps (2 min rest btw sets)

            Military Press 3 sets of 6 reps (2 min rest btw sets)

            Skull Crushers 3 sets of 8 reps (90s sec rest btw sets)

            Lateral Raises 3 sets of 10 reps (60 sec rest btw sets)

            Tricep Rope Pushdowns 3 sets of 12-15 reps (45 sec rest btw sets)

Day 2:     Chin-Ups/Pull-ups 3 sets of 6 reps (2 min rest btw sets)

            Bulgarian Split Squats 3 sets of 6 reps (2 min rest btw sets)

            Bent Over Rows 3 sets of 8 reps (90 sec rest btw sets)

            Standing Calf Raises 3 sets of 12-15 reps (45 sec rest btw sets)

            Incline Dumbbell Curls 3 sets of 10 reps (60 sec rest btw sets)

Step #6 Actually Do the Workout

Now that you’ve got the workout set up, it’s time for you to actually execute on it.

Doing this for a month and then quitting on it isn’t going to do you any good, and I don’t care how fundamentally sound the program is.

Long-term consistency is what’s going to give you the most results so just remember that before your start.

Final Thoughts

You now have all of the tools that you need to set up a successful weight workout. You can use the one that I’ve provided here for you today, or you can modify it based on your own needs.

If you do change things up, make sure that you still follow the guidelines that I’ve provided (i.e. don’t be doing heavy lateral raises for 5 reps).

As a final point, remember Step #6, actually go out there and do the workout so you can get some results!

Leave a Reply