The Game Plan


Before you head to the gym ready to figure out this working out stuff, we have to call a “timeout.” Believe it or not, weight lifting starts with careful planning. Don’t think this planning is supposed to be “on the spot” because to get the best results planning could be done months ahead of time. I know this sounds pretty hardcore, and I’m sure by now you are having second thoughts about my training process, but planning your workouts can be done on a much smaller scale. So, don’t give up on going to the gym just yet!

Before we even begin scheduling weightlifting regimens, we have to start with the basics of what muscle groups to work on. Everyone varies in the muscle groups that they exercise on the same day, but I’ll let you have my personal routine. I prefer to work out a large muscle group with a small muscle group all in one day at the gym. If you work on two large muscle groups per day, you will feel fatigue and there’s a higher risk of injuring yourself. If you work on two small muscle groups, you may not receive the same results as you would if you followed my routine.┬áNow, let’s review the muscle groups.

Madison Pettis and Dwayne “The Rock” Johnson in a scene from “The Game Plan,” a Walt Disney Pictures release.

My personal favorite combinations are:

-Back and Triceps

-Chest and Biceps

-Abs and Shoulders

-Legs (they get their own day because the quad is considered a big muscle, while the calf is the small muscle group)

These combinations don’t have to be followed exactly, it can always be altered to what you personally prefer.

Next, these muscle group combinations need to be ordered according to the days of the week. Scheduling workouts throughout the week is important because it helps save the time that would be spent walking around the gym, trying to figure out which machine to use. Also, planning forces a sense of commitment in completing those workouts on those assigned days. The schedule motivates people to go to the gym because it is a constant reminder to go. Planning ahead is yet another technique in making your gym experience easier.

So, finally we are at the part where I tell you my top secret routine.

This is my everyday weekly routine to gain muscle:

Monday – Chest/biceps

Tuesday- Back/triceps

Wednesday- Legs

Thursday- Core/shoulders

Friday- Chest/biceps

Saturday- Back/triceps

Sunday- REST DAY!!

It may be weird that I repeat chest/biceps and back/triceps twice a week but honestly leg day is a killer! HA. However, this is just an example of a weekly schedule, it can all be altered to fit your needs. Once you have established a routine, it is important that you keep the same routine every week. These muscle groups may be the same but the different techniques you use to work on them can change weekly. Not only do you have to plan what to do every day, but you have to choose which weeks to use heavy weight v. using light weight. All these routines are interchangeable, but they are all imperative to your training.

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