Workout Planning 101

PETJ1QQXKEWhen I first hit the gym after detoxing, I went with a group of guys who had also just quit their addictions. All of them wanted to get into shape. Very few of them knew what they were doing in there.

Absolutely none of them had a lifting plan.

I wasn’t yet a professional fitness trainer (certifications mean jack shit), but I’d benefited from years of trial and error in the gym. One of the things I’d learned was that you do need a plan, even if it’s just a blueprint, in order to make gains.

Without a plan I’ve always tended to slack off and come up with excuses for not working out.

These days, I’m a big fan of using the very simple notes app in my phone. Here’s an example of a plan I wrote:

Big Plan

Below the master plan, I clarify which exercises I’ll be doing:

Legs, Pulling, Pushing

I also spell out what kind of HIIT & Abs are involved (to clarify, I complete the sprints before tackling the simple ab program):

HIIT & Abs

With all of this in place, after each workout I’ll record the number of sets and reps that I do for each exercise, so that I can measure my progress:

Day Example

I’m sure there are fancier apps to facilitate workout planning, but the purpose of this article is to show you how easily you can start tracking your progress.

Just write it down, and then, GO DO IT!!

Please review this post!



Chris Scott founded Fit Recovery in 2014 to help people from around the world dominate alcohol dependence and rebuild their lives from scratch. A former investment banker, he recovered from alcohol dependence using cutting-edge methods that integrate nutrition, physiology, and behavioral change. Today, Chris is an Alcohol Recovery Coach and the creator of an online course called Total Alcohol Recovery 2.0.


Dr. Rebeca Eriksen is the Nutritional Consultant for Fit Recovery. She has a PhD in Nutritional Genetics from Imperial College London, and over ten years of clinical experience designing custom nutritional repair regimens for patients recovering from alcohol addiction. In addition to her work at the exclusive Executive Health clinic in Marbella, Spain, she helps to keep Fit Recovery up to date with emerging research.


The information we provide while responding to comments is not intended to provide and does not constitute medical, legal, or other professional advice. The responses to comments on are designed to support, not replace, medical or psychiatric treatment. Please seek professional care if you believe you may have a condition.

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