If you’re not getting programming from me, 1. Why not? 2. This should help you design your own basic workout plan.

The first step is figuring out what your week is going to look like.  The best plan for you is the one you’ll do, so REALISTICALLY – will you be lifting 3 days/week (I don’t recommend any less than that-unless you have endurance specific goals – BUT something is always better than nothing).

Are you willing/able/have the desire to lift 4-6 days/week?  You should ALWAYS have at least one recovery day per week, #teamnodaysoff is not only not healthy, it’s not sustainable and it’s not productive.

If you’re brand new to lifting I always recommend starting with 2-3 days/week.  This will give your body time to recover, it doesn’t overcommit you and cause you to skip workouts and allows you to be more flexible with your time. This also gives you a lot of repetition with all the movement patterns to really dial those in.

If you’ve already been lifting and know what works best for you, then jump right in!

This is not set in stone and you’re not a failure if you can’t stick to one of these plans. The more comfortable you get with listening to your body and knowing when it feels like it can push another day or knowing that it needs to rest even though it’s a lifting day.  We are not robots and things like how we fuel, sleep and accumulative stress play a huge role in our performance on the day to day, so tune into that.