How to Choose the Best Workout Plan to Fit Your Body

There are a lot of opinions and personal accounts out there of the best exercises and workout plans to do at the gym. From TV, YouTube, fitness websites, and real life personal trainers, there is information about the best workout plan coming from so many sources that it can be overwhelming, and unfortunately, contradictory.

To battle the influx of info and figure out what works best for us, my partner and I figured out our workout plan the old-fashioned way: through trial and error. We both wanted a full body workout to tone and loose fat, and we found that targeting specific muscle groups on different days and mixing in some cardio afterward was the most effective way to tone and lose fat everywhere. It also allows ample time for our muscles to recover because, spoiler alert: since starting our workout routine, I’ve been sore every single day!

Woman Holding 10LB Weight Used for Exercising and workouts

How to Find Your Perfect Exercise Program

We did a lot of research to find how to separate our muscle groups and which exercises were the most effective to target specific muscles. After a few successes and failures, we found that it works best for us to separate our exercises like this: Upper Back & Biceps, Lower Back & Shoulders, Chest & Triceps, and Legs & Abs. Before every gym session, we planned out the exercises we are going to try and then recorded the weight and reps of each exercise to keep track of our gains. If you are going to do a similar workout routine where every fourth or fifth gym day you are targeting the same muscle group, I highly recommend recording the weight and reps you do so you can progressively increase the weight you are lifting to prevent plateauing.

I should mention that this workout routine works best for both of us and we have very different bodies. When we started, I was 130 pounds at 5’5” tall and Gerald was 195 pounds at 6’4” tall. The amount of weight we lift is different, but the exercises are the same. We normally do 10 reps, 3 times and increase the weight every week.

Man Throwing Medicine Ball Against a Wall in a Workout

Our Workout Plan

Here is the weekly workout I do with my partner at the gym:

Upper Back & Biceps

Chinups

Cable Row

Lat Pulldown 1-Arm Dumbbell Row

Barbell Curl

Standing Dumbbell Curls

Lower Back & Shoulders

Deadlift

Barbell Shrugs

Dumbbell Overhead Press

Back Extensions

Military Press

Lateral Shoulder Raises

Rear Deltoid Fly

Front Shoulder Raises

Scapula Pull Down

Chest & Triceps

Benchpress

Cable Peck Fly

Incline Dumbbell Press

Barbell Tricep Extensions

Tricep Pull Downs

Legs & Abs

Squats

Calf Raises

Lunges

Plank

Leg Raises

Mountain Climber

Russian Twists

Bicycle

Single Leg Drops

Toe Touches

Woman Holding Barbell Weights Used for Deadlifts in a workout

Resources for At-Home Workouts

While I highly recommend joining a gym, (click here to find out why) you can have effective workouts from home with the proper equipment. Here are two of my favourite YouTube channels that offer at home workouts if you can’t get to the gym:

XHIT Daily

Zuzka Light