Are you ready to start exercising but have no idea how to go about building a workout that matches your goals? Or maybe you’ve been doing the same exercises for a while and want to change things up.

There are instances where joining a fitness challenge, following a cookie-cutter plan, or doing a workout from your favorite fitness influencer can be beneficial. But typically, a custom workout is the way to get the best results. 

If hiring a personal trainer or fitness coach is out of your budget, you can create a custom workout on your own—yes, even without a background in health and fitness. We know it might seem a bit overwhelming, but with a little guidance, it’s much easier than you think! 

Whether you hope to gain muscle, lose weight, be more flexible, or enhance your athletic performance, this guide will help you create a custom workout that works!

Step-By-Step Guide to Building Your Custom Workout

Step 1: Determine Your Goals

If you don’t know your goals, it will be difficult to build a workout that works. Even if you’re looking to maintain your current physique or improve your health, you need to define what you want to accomplish, why you want to accomplish it, and how you envision your progress.

Often, goals overlap, but here are the most common fitness goals:

Goal: Muscle Gain

Most people want to put on muscle, or at least, they should. Muscle isn’t only for men or bodybuilders. It gives your body definition and changes its shape. But more importantly, having muscle mass is essential for overall health.

No matter your goal, you should want to gain or maintain lean muscle. Otherwise, you will only be a smaller version of yourself, without tone or definition, and missing out on a ton of health benefits. 

Building muscle requires a structured weightlifting routine, typically focused on progressive overload and compound exercises that target multiple muscle groups. You will also need to ensure you are eating enough to support muscle growth. 

Goal: Lose Weight/Body Fat 

Whether you want to shed a certain number of pounds or fit into clothes that make you feel confident, the most common fitness goal is to lose weight.

Achieving fat loss (which is the goal, not a number on the scale) typically requires a combination of strength training to build lean, calorie-burning muscle and cardio. You will also need to focus heavily on nutrition and likely eat in a calorie deficit. 

Goal: Sports/Endurance

If you want to improve performance in a sport, are training for a marathon or triathlon, or just want to improve your endurance, your training will likely center around boosting your stamina. This will likely include a workout that incorporates strength training days, agility workouts, and endurance cardio. 

Goal: Maintenance

Maintenance goals focus on preserving your current fitness level or aesthetics while enjoying a more balanced lifestyle. This goal typically involves regular exercise, but the intensity and frequency might be less than when you were actively working toward specific changes.

Goal: Increased Flexibility

If improving mobility and flexibility is your focus, your workout will likely center around activities that enhance joint range of motion and muscle elasticity. Daily stretching routines, dynamic warm-ups, yoga, and pilates are all the most common techniques for increasing flexibility. You will also want to include self-myofascial release techniques, like foam rolling.

Goal: Stress Relief/Mental Health

Exercise is an excellent way to lower anxiety and improve overall mood. Many choose activities such as outdoor walks and meditative yoga, but any type of exercise is good for your mental health as long as it doesn’t add additional stress. The key to avoiding that is finding activities that you can enjoy and that bring you the most peace. 

Goal: Overall Health

Exercise is crucial for optimal cardiovascular health, boosting your immune system and enhancing overall quality of life. When solely focusing on building a workout for health, your training will typically be lower-intensity and include a mix of light cardio and strength training as well as flexibility exercises or yoga. 

Tips for Effective Goal Setting

Be Specific

Instead of saying, “I want to lose weight,” set a specific target, like “I want to lose 10 pounds of body fat in three months.” 

Make It Measurable

Track your progress by setting measurable milestones. For example, if you want to get stronger or build muscle, your goal might be increasing your squat weight by 10 pounds monthly. If your 

goal is endurance, it might be running a 5K in under 30 minutes.

Set Realistic Goals

While you should aim high, you’ve also gotta be realistic about what you can achieve. Setting attainable goals that align with your lifestyle is the only way you will have the motivation and 

confidence to stick to your plan.

Establish a Timeline

Set a deadline for your goals to hold yourself accountable. Having a timeline keeps you on track. You can always adjust if needed. 

Write It Down

Don’t just say you want to do something; write it down! This simple act reinforces your commitment and reminds you of what you’re working toward. Keep them where you can see them, like on your refrigerator or as the screensaver on your phone. 

Adjust As Needed

As you progress, you will likely need to change your goals. Your circumstances might change, requiring an adjustment in your training schedule. Regularly reassess and adjust your goals as needed to ensure they remain realistic. 

Step 2: Choose Where You Will Train

Now that you’ve set your goals, it’s time to figure out where you will put in the work. This part is more important than most people realize. The right environment can make or break your consistency and results. 

Here are the most common options and some things to keep in mind with each:

Home Workouts

Training at home is perfect if you want flexibility, privacy, or have family commitments, like being a busy mom. When working out at home, you don’t have to carve out time for a commute or wait for machines—you can work out on your own terms. But home workouts can also make it easy to slack if your space isn’t set up right.

Things to Consider for Home Training:

• Do you have the right equipment? At the very least, you’ll probably need a variety of dumbbells, resistance bands, or maybe even a barbell setup. A jump rope, a treadmill, or a spin bike are great options for cardio.

• Is there enough space? You don’t need a full gym, but you will need a designated area, even if it’s just a corner of your living room or garage.

• Do you have enough self-discipline? It’s easy to skip days or slack at home, especially if you have distractions like work or kids. Many also find it hard to motivate themselves in a home gym environment. Be honest with yourself. If you think you will be distracted or not disciplined enough, consider joining a gym near you. 

Gym Training

Training in a gym is best if you want to build muscle, want access to a variety of equipment, thrive in a focused environment, and need the motivation of seeing other people push themselves.

Things to Consider for Choosing a Gym:

• Is it convenient? You want a gym that’s open when you need to train and close enough to your home or work. You’re more likely to skip if it’s too far or the hours don’t work with your schedule.

• Does it have what you need? Check if the gym has the equipment that matches your goals. If you’re into lifting, make sure there are plenty of free weights. If you like classes, make sure they have a schedule that works for you. Gyms with saunas are also a great perk for recovery.

• What’s the vibe like? Make sure the gym atmosphere fits your style. Some people love loud, high-energy environments, while others prefer a more low-key setting.

Group Fitness

If you thrive on the energy of a group or want a little guidance, group fitness is a great choice. Classes like spin, boot camps, and run clubs offer extra accountability and a sense of community that can keep you motivated.

Things to Consider for Group Fitness:

• Does it align with your goals? Pick a class that aligns with what you hope to achieve. For example, if you plan to run a marathon, you might want to join a run club. If you are training for a triathlon, you might want to try spin classes. If weight loss is your goal, look for cardio-focused group fitness classes such as boot camps and HIIT classes.

• Is it easy to stick to? Fitness classes aren’t available 24/7. Make sure the class schedule fits into your life. The easier it is to make the class, the more consistent you’ll be. Not to mention, there are often fees when you no show.

• Do you like the energy? Group classes can be motivating and fun, but make sure the environment suits your personality. This might not be for you if you prefer quieter, solo workouts.

Outdoor Training

If you crave fresh air and can’t stand the idea of being trapped between four walls, you will probably be happier training outside. Training outside is also a great option for those who want to train at home but don’t have enough space indoors.

Things to Consider for Outdoor Training:

• What’s the weather like? Be realistic about the climate where you live. Have a backup plan for when it’s too cold, hot, or raining.

• Do you need equipment? Outdoor workouts are often minimalistic, but you might need equipment for some workouts. Make sure you purchase things that are easy to transport.

• Is it convenient? If you live near parks or trails, great! If not, factor in the commute like you would for a gym. Also, check the hours of operation. Most parks and public tracks aren’t open 24/7.

No matter where you train, the most important thing is choosing a space that aligns with your goals, helps you stay consistent, and is something you don’t completely dread!

Step 3: Decide on a Training Split

Once you’ve figured out your perfect training spot, it’s time to think about the best way to structure your workouts. Your training split is how you divide your workouts across the week. 

The key is to pick a split that works with your schedule and fitness goals and allows for enough rest and recovery.

First, figure out how many days per week you can realistically dedicate to working out. This might be three days, or it could be six days. Also, think about the time of day you want to train. 

For many, working out first thing in the morning is best, while others prefer a lunch break sweat session or like to go after work to blow off steam after a long day. Some people even prefer breaking workouts into two shorter sessions throughout the day. Whatever you choose, make sure it’s something you can stick to without adding stress to your already busy life.

It’s hard to give training split examples for every goal because there are so many. Below are some examples of how you might structure your week for some of the more popular goals. Just remember, no matter the split you choose, the most important thing is that it makes sense for your goals, schedule, and fitness level. 

Upper/Lower Weight Training Split

This is one of the most popular strength training and muscle-building splits. It’s easy to fit into a 4-day schedule and allows for good recovery time between sessions.

Example:

Day 1: Upper Body (chest, back, shoulders, arms)

Day 2: Lower Body (quads, hamstrings, calves, glutes)

Day 3: Rest or active recovery

Day 4: Upper Body

Day 5: Lower Body

Day 6: Rest or active recovery

Day 7: Rest or active recovery

Full Body Weight Training Split

With a full-body split, you can maximize your training time by hitting all major muscle groups in a single session. This split is a great option if you only have a few days to dedicate to training. It’s also great for beginners or anyone looking to maintain overall fitness without spending hours in the gym.

Example:

Day 1: Full Body 

Day 2: Rest or active recovery

Day 3: Rest or active recovery

Day 3: Full Body 

Day 4: Rest or active recovery

Day 5: Rest or active recovery

Day 6: Full Body

Day 7: Rest or active recovery

** If you want to do cardio, you could do it on your rest days, before or after your workout, or incorporate it into your full body workout. 

Body Part Weight Training Split

This is the most common training split for those trying to gain muscle. You train individual body parts on different days. It works best when you can dedicate 5-6 days a week to the gym. 

Example:

Day 1: Back & Biceps

Day 2: Chest & Triceps

Day 3: Legs

Day 4: Rest

Day 5: Shoulders

Day 6: Core & Cardio

Day 7: Rest 

Endurance Training Split Suggestions

If your goal is endurance, you’ll want every training session to focus on improving cardiovascular capacity while still working on strength.

Example:

Day 1: Tempo Run or Distance Cardio

Day 2: Full-Body Strength Training

Day 3: Rest or Active Recovery

Day 4: Interval Sprints

Day 5: Light Circuit Training

Day 6: Rest or Active Recovery

Day 7: Plyometrics

Step 4: Choose Your Exercises

It’s easy to get caught up in overly complicated exercises you see on social media or get overwhelmed by the endless machines at a gym or the laundry list of fitness classes.

But the truth is, you don’t need fancy equipment or complicated routines to see progress. 

Sticking to tried-and-true basics will get you closer to your goals without over-complicating things. There is a reason the basics have stood the test of time—they work! Whether your goal is to build muscle, gain strength, or stay active, weightlifting basics should be the foundation of your routine.

Weight Lifting Basics

• Squats
• Deadlifts (all variations)
• Lunges
• Glute Bridge/Hip Thrust
• Bench Press
• Overhead Shoulder Press
• Lateral Raises
• Pull-ups or Lat Pulldown
• Rows
• Push-Ups
• Bicep Curls
• Tricep Extensions

You can adjust these exercises by adding weight, increasing reps, or switching up the variations (e.g., sumo squats and Romanian deadlifts) to keep your workouts challenging as you progress.

Cardio Basics

• Walking or Incline Walking
• Jogging
• Cycling
• Swimming
• Rowing
• HIIT (High-Intensity Interval Training)
• Jump Rope
• Reformer
• StepMill

Endurance Basics

• Agility Drills
• Plyometrics
• Hill Sprints
• Tempo Runs or Distance Cardio
• Fartlek Training (a mix of fast and slow running intervals)

Flexibility & Mobility Basics

• Yoga
• Pilates
• Foam Rolling
• Self Myofascial Release
• Dynamic and Static Stretching

Step 5: Set Your Reps, Sets, Rest Times

Now that you’ve picked your exercises, it’s time to figure out how to structure your reps, sets, and rest times. These can and should change over time.

In weight training, this is called progressive overload. The same concept applies to other forms of training. Progressive overload simply involves gradually increasing the demands placed on your body. This can mean adding more weight, increasing your reps, less rest, or extending your workout duration over time.

Here are a few examples of the most common rep/set combinations for weight training. Whatever your goal, consider mixing things up every few weeks to challenge your muscles differently and prevent plateaus.

Muscle Gain

Since you will be focused on lifting heavier weights, 3-5 sets of 6-12 reps is the standard range for most people looking to build muscle. Rest times between sets are typically longer, ranging from as little as one minute to up to five minutes for more demanding compound exercises such as squats, deadlifts, and bench presses. 

Weight Loss

Elevating your heart rate while lifting weights is a great way to burn calories and build muscle. Try keeping things in the 12-20 rep range using moderate weights for 2-4 sets, with shorter rest periods of 30-60 seconds.

6: Rest and Recovery Days

Rest and recovery days are just as important as workouts. Rest is when your muscles repair and grow. How many rest days you take depends on your fitness level, schedule, and goals.

Generally, aim for at least 1-2 rest days per week, but always listen to your body. If you’re not getting enough quality sleep, feeling extremely fatigued, unusually sore, or struggling to maintain your usual performance, it’s better to take an extra rest day or two than push yourself.

It can be easy to fall into the “no days off” trap, but prioritizing rest is crucial. Rest days not only prevent burnout and injury but improve your overall performance, allowing you to train harder and achieve better results in the long run.

7: Nutrition and Supplements

Your training is only part of the equation. You need to fuel your body with proper nutrition. Focus on a balanced diet rich in whole foods, including lean proteins, healthy fats, and complex carbohydrates. Also, remember to drink plenty of water. 

Ideally, your nutrition should match your goals. For example, if you are trying to lose body fat, you will likely need to be in a calorie deficit. In contrast, if significant muscle gain is your goal, you will probably need to eat in a caloric surplus. For endurance training, most people prefer a higher carb diet.

When it comes to supplements, they aren’t required but they can help fill the gaps and provide you with an edge. A quality protein powder, creatine monohydrate, a hydration formula,  and a pre-workout are a few basics worth considering.

Still Feeling Overwhelmed?

Building a custom workout takes some research and time, but don’t let it stress you out. Stick to the basics, do a little experimenting, and most importantly, have fun! 

If the idea of building a custom workout still stresses you out, let us help you. At Raw Athletic Club, we offer personalized training programs and a gym atmosphere where you can reach your goals and have support along the way. 

Click here to explore our facility in Port St Lucie, FL or Stuart, FL and book your tour today