gabrielmoreira Fitness Planning
Design effective workout programs for any goal.
Program Design Principles
Progressive Overload
To grow stronger or bigger, you must consistently increase demand:
- Strength: Increase weight (2-5% per week)
- Hypertrophy: Increase volume (sets × reps)
- Endurance: Decrease rest or increase duration
Periodization
| Phase | Duration | Focus | Intensity | Volume |
|---|---|---|---|---|
| Base | 4-6 weeks | Endurance, form | 50-65% | High |
| Build | 4-6 weeks | Hypertrophy | 65-80% | Moderate |
| Peak | 3-4 weeks | Strength | 80-90% | Low |
| Deload | 1 week | Recovery | 40-50% | Very low |
Training Splits
| Split | Days | Best For |
|---|---|---|
| Full Body | 3x/week | Beginners, time-efficient |
| Upper/Lower | 4x/week | Intermediate general fitness |
| Push/Pull/Legs | 6x/week | Advanced hypertrophy |
| Bro Split | 5x/week | Bodybuilding focus |
Key Compound Lifts
- Squat (or leg press) — lower body strength
- Deadlift (or RDL) — posterior chain
- Bench Press (or push-up) — upper body push
- Overhead Press (or dumbbell press) — shoulder strength
- Row (or pull-up) — upper body pull
Tracking
Log: exercise, sets, reps, weight, RPE (1-10 effort) Review weekly: did you progress? If not, why? Reassess program every 6-8 weeks