Program Template question

Training Q&A [Moderated]
1

New to the forums, was wondering if I could get some advice on how to construct a program for myself based on my specific time constraints. Basically, I have 2 days where I can train with barbells and full gym equipment during the week, sometimes those are consecutive days. Would love to do the powerlifts and even OHP/Rows as well. And on the weekend I have access to a gym with machine and dumbbells but not barbells. Not against purchasing a program, but would want to others one to fit these specific constraints or that I could fit to do so. Any help would be greatly appreciated.

2

Howdy! A few thoughts here on how-to build a program in general, and with the consideration of having reduced time to train:

Central idea- We want people to train as much as possible to get the maximum amount of benefit from exercise. The two biggest constraints are logistics (time) and physiology (recovery)

Programming variables- We can use the mnemonic FITT-VP, which stands for Frequency, Intensity, Type, Time, Volume, and Progression.

  • Frequency- used as a tool to distribute training load per an individual’s preferences and resources. 2x/wk is reasonable for RT
  • Intensity- how heavy and hard the efforts are. Most resistance training (RT) should be done at 60% 1RM are higher. Most aerobic training (AT) should be done between 60-80% max HR. Most sets and efforts should be challenging, but not maximal.
  • Type- both AT and RT should be performed. In your case, AT on days you don’t have access to the gym would be good. RT on days you have access to the gym. Exercise selection for both AT and RT should be varied to avoid overuse for the majority of training, specifying later as needed.
  • Time/Volume- Volume should be as high as possible based on the two aforementioned constraints, time and recovery.
  • Progression- As an individual’s fitness improves, they should progressively increase the training load.

We have excellent examples and explanations of how-to train with limited time in our Time-Crunch program.

We also have an article and a podcast on this topic here and here, respectively.