Creating your own bodybuilding program requires a thoughtful approach to achieve your specific goals. The Squad Nutrition team has compiled a list of key points for you to create your program based on your needs.

Defining your goals

The first question to ask yourself is what are you trying to accomplish with your program? Do you need to define your goals: gain muscle mass, lose weight, gain strength, or simply improve your overall fitness? Your goals will influence how you organize your program.

Choosing your training frequency

How many days a week are you willing to train? If you want to achieve your goals, you need to set a workout schedule. This is an important step; you shouldn't overthink things so you don't give up and be consistent. Generally speaking, your schedule can vary between 3 and 6 days a week depending on your schedule, preferences, and fitness level.

The distribution of muscle groups

The best method is to divide your sessions according to the areas you want to work. We recommend dividing your sessions according to muscle groups. For example, you can do one session for your chest, one for your back, etc. If you prefer, you can also opt for full-body sessions.

The choice of exercises

Select exercises that match your goals. Make sure to include both compound exercises (which work multiple muscles) and isolated exercises (which target a specific muscle). Of course, you should make sure to choose exercises that match your fitness level. We recommend starting with relatively simple exercises and gradually increasing the difficulty.

Volume and intensity

Volume refers to the number of sets and repetitions, and intensity refers to the weight you use. These are two important elements in creating your program. For strength, favor heavier weights with fewer repetitions. For muscle hypertrophy, use moderate weights with more repetitions. As with exercise selection, you can adjust as you progress.

Recovery

Pay special attention to recovery by including rest days and ensuring you get plenty of sleep. This is essential to avoid injury and maximize your results. Your workouts are very important, but so are your recovery and rest periods.

Cardio and mobility

If you need to, add cardio and stretching to improve your overall fitness. This isn't the preferred exercise for athletes, but it should be an integral part of your routine.

The follow-up

Now we come to the final element of creating your program: tracking. The tracking section is a key element of your program; it allows you to track your progress and adjust it as needed.


There you have it, all the information you need to create your program. At the same time, if you'd like, you can consult a personal trainer or health professional for personalized advice. Don't forget to adapt your program to your current fitness level, and make adjustments as needed to keep things interesting and stimulate your muscle growth!